If you've ever studied Okinawa, the island in the south of Japan, you may have heard of its nickname "the land of the longest life expectancy in the world." This place boasts one of the highest rates of people over 100 years old globally, with an average life expectancy of 86 for women and 78 for men.

What sets the people of Okinawa apart is not expensive supplements, but rather their simple lifestyle, daily light exercise, and especially their "green" diet, full of vegetables and natural foods.

One of the key elements in their daily diet is the frequent inclusion of two types of vegetables, which are considered the "keys to longevity." These are not luxurious dishes, but rather familiar, easy-to-find vegetables that are commonly available in Vietnamese markets and supermarkets at very affordable prices.

1. Seaweed

Seaweed is not only a traditional food in Japanese meals but also an extremely rich source of nutrition. It contains all essential vitamins such as A, C, E, and minerals like calcium, iron, and iodine. Additionally, seaweed contains powerful antioxidants like fucoxanthin and fucoidan, which help reduce inflammation, support immunity, and protect cells from aging.

A report from Kyoto University showed that incorporating seaweed into the diet can help lower blood pressure and slow the development of cardiovascular diseases. Japanese people often prepare seaweed in simple dishes like miso soup, salads, or eat it with rice and sashimi. Seaweed not only enhances flavor but also provides many nutrients with very low calories, making it ideal for those who want to maintain their figure and long-term health.

2. Bitter melon (Goya)

Bitter melon (or Goya) is a beloved vegetable in Okinawa, so much so that it has a signature dish called Goya Chanpuru. This stir-fry dish combines bitter melon with tofu, eggs, and sometimes adds pork or tuna, offering both a delicious taste and balanced nutrition.

While the bitterness may deter some, it is actually the key feature that provides health benefits. According to a study from New York University, bitter melon contains plant compounds that help reduce inflammation, support detoxification, and improve blood circulation. In particular, this vegetable also plays a role in regulating blood sugar, assisting in the management of diabetes.

These two vegetables are part of the foundation of the Okinawan diet, contributing to their long lifespan and overall health.