Learn from the Japanese how to eat chicken for longevity.
With its simple preparation and high nutritional content, chicken deserves a place in your daily menu as a secret to maintaining health and prolonging life.
Favorite food of long-lived people
When it comes to the diets of people who live long lives, chicken always comes up on the list of favorite foods.
Not only is chicken a popular dish, but it is also a rich source of nutrients, low in saturated fat and high in protein, making it ideal for those who want to maintain good health and live longer.
Japanese people enjoy eating chicken in their daily meals. Photo: Getty
Japan, particularly Okinawa, is renowned for having the highest centenarian population in the world, with over 68 centenarians per 100,000 people. This is three times higher than the global average.
Chicken is an integral part of their diet. Instead of red meat, Okinawans often choose chicken and fish because they contain less saturated fat, which helps reduce the risk of cardiovascular disease and cancer.
Research from Ryukyu University in Okinawa shows that elderly people there often eat boiled or steamed chicken, combined with various green vegetables and natural spices such as ginger and garlic. This helps boost the immune system, improve digestive health, and support the fight against aging.
The Mediterranean region, encompassing Greece, Italy, and Spain, is one of the areas with the highest average life expectancy in the world, with approximately 10% of the population living to the age of 90.
Chicken is a popular dish in the local diet, especially when combined with a diet rich in green vegetables, olive oil, nuts, and fish.
According to research from the American Journal of Clinical Nutrition, older adults in the Mediterranean region eat chicken at least 2-3 times per week. Chicken there is often prepared by grilling or stewing with herbs such as rosemary, bay leaves, and garlic.
The cooking method is believed to help reduce the risk of chronic diseases such as diabetes and cardiovascular disease. Combining chicken with antioxidant-rich ingredients like olive oil and tomatoes also helps protect blood vessels, reduce inflammation, and improve cardiovascular health.
A top choice in a healthy diet.
Chicken meat, especially chicken breast, is rich in high-quality protein, low in fat, and virtually free of carbohydrates, providing energy without causing weight gain or affecting blood lipid levels.
Elderly people and those who live long lives often choose chicken because it is easy to digest and less likely to cause bloating compared to red meats like beef or pork.
According to research from the Journal of Nutrition, regular consumption of chicken helps improve cardiovascular health and reduces the risk of type 2 diabetes and vascular diseases.
Chicken meat is also rich in selenium, a mineral that helps boost the immune system, prevent cancer, and support thyroid function.
Tips for preparing chicken in a healthy way
- Prioritize chicken breast: Chicken breast contains the least fat and the most protein, making it ideal for dieters or older adults.
- Limit frying: Chicken should be prepared by steaming, boiling, grilling, or pan-frying instead of deep-frying to reduce the amount of oil and unhealthy fats.
- Pairing with green vegetables: Chicken eaten with vegetables is not only delicious but also provides plenty of vitamins and minerals, aids digestion, and boosts overall health.
