Japan Rankings
When people think of healthy Japanese food, sushi, green tea, and miso soup often come to mind.
But Japan’s centuries-old food culture is filled with lesser-known ingredients that have long been valued for their powerful health benefits.
Many of these foods are virtually unknown outside of Japan, but they’re worth discovering—especially if you're interested in longevity, gut health, or natural nutrition.
Here are 10 uniquely Japanese health foods that remain hidden gems on the global stage.
What it is:
A sticky, earthy-flavored mountain yam native to Japan. Unlike regular yams or sweet potatoes, jinenjo is usually grated into a slimy paste and eaten raw with rice or noodles.
Health benefits:
Why Japanese people love it:
Its unique texture and healing properties have earned it the nickname “nourishing yam.”
It’s often seen as a natural energy tonic.
What it is:
A small, amber-colored mushroom with a jelly-like coating.
It’s commonly used in miso soup and soba dishes in Japan.
Health benefits:
Why Japanese people love it:
The smooth, slimy texture is considered delicious and refreshing—especially in hot soups or cold salads.
What it is:
A bitter spring vegetable harvested from the wild. Only the stalks are eaten, often simmered in soy sauce or miso.
Health benefits:
Why Japanese people love it:
Its slightly bitter flavor is thought to “wake up” the body after winter, making it a seasonal symbol of spring and renewal.
What they are:
Spring mountain vegetables (wild ferns) traditionally foraged in Japan.
They require special preparation like soaking and boiling to remove natural toxins.
Health benefits:
Why Japanese people love them:
They represent a deep connection to nature and the changing seasons.
Eating them is both cultural and spiritual in many rural communities.
What it is:
Made by peeling and sun-drying a type of calabash gourd. Used mostly in sushi rolls (kampyo maki), and sometimes in simmered dishes.
Health benefits:
Why Japanese people love it:
Its mild flavor absorbs seasonings beautifully, and it’s associated with good luck and traditional festivals.
What it is:
A thick, mineral-rich seaweed used primarily to make dashi, Japan’s signature soup stock. Eaten in stews, or pickled as well.
Health benefits:
Why Japanese people love it:
Kombu is the backbone of Japanese cuisine—its deep umami flavor defines the taste of comfort foods like miso soup and hot pots.
What it is:
Vegetables like cucumbers, carrots, or daikon are buried in a bed of fermented rice bran (nuka) and allowed to pickle over time.
Health benefits:
Why Japanese people love it:
Every household once had its own nuka bed, passed down through generations. It’s a symbol of home, health, and self-sufficiency.
8. Shiso (しそ) — Perilla Leaf
What it is:
A fragrant, jagged-edged herb from the mint family. Often used fresh as a garnish or pickled for use in rice balls.
Health benefits:
Anti-inflammatory and anti-allergic compounds.
Rich in omega-3 fatty acids (ALA), calcium, and iron.
Supports respiratory and immune health.
Why Japanese people love it:
Its refreshing aroma and antibacterial qualities make it perfect for summer dishes and raw fish.
9. Hoshigaki (干し柿) — Dried Persimmons
What it is:
Whole persimmons are air-dried until they become soft and sweet, with a texture like a natural jelly candy.
Health benefits:
High in fiber and natural sugars for slow energy release.
Contains vitamin A, C, and antioxidants.
Traditionally believed to soothe coughs and support the lungs.
Why Japanese people love it:
It’s a beloved seasonal treat, especially around New Year, and is often hung outside homes during autumn.
10. Kuromame (黒豆) — Sweet Black Soybeans
What it is:
A variety of soybeans cooked sweet with soy sauce and sugar. Served as part of osechi, the traditional Japanese New Year meal.
Health benefits:
High in anthocyanins (antioxidants), protein, and fiber.
Believed to support blood health and reduce cholesterol.
Why Japanese people love it:
The name “kuro-mame” also means “hard-working” in Japanese. Eating it is a wish for good health and diligence in the coming year.
🍵 Final Thoughts
These traditional ingredients are more than just food—they’re part of Japan’s deep connection to nature, seasonality, and holistic health. While they may not be found in your local supermarket (yet!), they offer a fascinating and nourishing glimpse into the power of traditional Japanese nutrition.
Curious to try one? Look for them at Japanese grocery stores or specialty markets—and prepare to be surprised by their flavors and health benefits.
