Japan Reveals the Top 5 Foods to Eat Every Day: Eggs Only Rank 5th, While the “King of Nutrition” Is This Dish

Recently, 33 leading nutrition experts in Japan voted to select the 5 healthiest foods that should be included in the daily diet.
The results surprised many when eggs—so common in Vietnamese meals—only came in 5th place.

Rank 5: Eggs and Seaweed
Eggs are called a “complete superfood” because they contain all essential amino acids and high-quality protein. They’re easy to prepare and inexpensive. Despite concerns about cholesterol, Japanese experts emphasize that recent studies show eggs do not significantly increase cardiovascular risks in healthy people.
Seaweed was chosen for its richness in minerals (potassium, iron), fiber, and beta-carotene, which help prevent obesity, boost immunity, improve skin, and stabilize blood sugar.

Rank 4: Soy Milk and Nuts
Soy milk not only supports beauty and weight loss but also helps reduce menstrual pain thanks to isoflavones—compounds with estrogen-like effects. It’s also rich in vitamin E, lecithin, and fiber, which fight aging, detoxify the body, and brighten skin.
Nuts like almonds stand out for their vitamin E and B2 content, which fight oxidation, support healthy blood vessels, and improve skin. Experts, however, recommend plain nuts to avoid excess sugar and salt.

Rank 3: Broccoli and Broccoli Sprouts
Over half of the experts named broccoli the “king of vegetables” thanks to its high vitamin C, folate, amino acids, and antioxidants. Broccoli sprouts are especially valuable because they contain compounds proven to boost liver function, prevent cancer, and even slow tumor growth.

Rank 2: Yogurt
Chosen by 18 experts, yogurt not only supports gut microbiota, prevents constipation, and strengthens immunity, but also provides protein and calcium. Adding grains, fruit, or flaxseeds makes yogurt even healthier and a great substitute for sugary desserts.

Rank 1: Natto (Fermented Soybeans)
Natto claimed the top spot with overwhelming votes. This fermented soybean dish is rich in protein, fiber, isoflavones, lecithin, and potassium. Its benefits include supporting heart health, regulating blood pressure, reducing fatigue, fighting aging, improving menopausal symptoms, and aiding weight loss. Experts suggest eating natto with rice or noodles for better digestion and stable blood sugar.

This ranking shows that familiar foods like eggs, soy products, green vegetables, and yogurt can actually be powerful “weapons” against disease, supporting the liver and slowing down aging. For Vietnamese people—already used to soybeans, greens, and eggs—maintaining a balanced daily diet could be a simple yet effective way to prevent illness early on.