Category: Japanese Health

As women enter their 50s, nutrition becomes increasingly important for maintaining energy, managing weight, and supporting long-term health. Hormonal changes, slower metabolism, and bone density concerns make choosing the right foods even more essential. While snacking often gets a bad reputation, incorporating wholesome, balanced snacks into your daily routine can be a smart way to fuel your body and avoid overeating at mealtimes. Japanese food culture, with its emphasis on natural, minimally processed ingredients, offers excellent options for guilt-free snacking.

This article explores healthy Japanese snacks for women over 50—such as simmered beans, roasted seaweed, rice balls, and dried persimmons—that are both delicious and nourishing.

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Healthy Japanese Food - where Juveriente®'s natural supplements are from

The Motivation Behind Juveriente®: Real Help Over Sales GimmicksMany women suffer from menopausal disorders and osteoporosis. We encountered natural solutions extracted and fined by top-tier food manufacturers in Japan because we are a food material trading company for industrial applications. We tried to introduce them to American supplement brands to help American and all international women, but no brands paid any little attention. They tout their "original formula" only with wel...

Why Healthy Snacking Matters After 50

The Role of Nutrition in Midlife

As women age, estrogen levels decline, which can contribute to bone loss, weight gain, and increased risk of chronic diseases. Smart snack choices rich in protein, fiber, and micronutrients can help counter these changes.

Japanese Philosophy of Snacking

Unlike Western habits that often involve processed, high-sugar treats, Japanese snacks are typically lighter, plant-based, and nutrient-dense. This makes them ideal for maintaining balance and avoiding the blood sugar spikes that lead to fatigue and cravings.

For more insights on healthy eating after 50, visit National Institute on Aging.

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3 facts to show the benefits of healthy Japanese food　2025

The goal of Juveriente® is to bring the same health benefits of healthy Japanese food that Japanese women are enjoying.Here are some facts about their healthy lives.Women have one of the longest life expectancy in Japan by average in the world - based on their healthy Japanese food? Click for the original article.USA Today reported"According to the World Health Organization, in 2018, the average life expectancy in Japan is 84.2 years old. Men live an average of 81.1 years, and women live...

Nimame (Simmered Beans): Protein and Fiber Powerhouse

Why Beans Are Beneficial

Simmered beans, or nimame, are a traditional Japanese snack made by cooking soybeans, black beans, or red beans with a touch of soy sauce and sugar. They provide plant-based protein, fiber, and essential minerals like iron and magnesium.

Bone and Heart Health

Beans are especially valuable for women over 50, as they support heart health, regulate blood sugar, and provide nutrients essential for strong bones. The isoflavones in soybeans may also help ease menopausal symptoms.

Easy to Incorporate

Enjoy a small dish of nimame as a mid-afternoon snack or pair them with rice for a light meal. Their naturally sweet and savory flavor makes them satisfying without being heavy.

Yaki Nori (Roasted Seaweed): Light and Mineral-Rich

Nutrient Benefits

Yaki nori, or roasted seaweed sheets, are a staple of Japanese cuisine. They are low in calories but rich in iodine, calcium, magnesium, and antioxidants.

Supporting Thyroid and Bone Health

The iodine in seaweed supports healthy thyroid function, which is crucial for metabolism. Its calcium and magnesium content also contribute to bone strength—an important consideration for postmenopausal women.

A Crunchy Alternative to Chips

Roasted seaweed offers a light, crispy texture, making it a great alternative to processed snack foods. You can eat it on its own, wrap it around rice, or crumble it over salads and soups.

For more about seaweed nutrition, see Harvard T.H. Chan School of Public Health.

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Fermented Soybeans / Variations and Health Benefits

Fermented soybeans are staples in Japan, and they account for a significant part of the healthy Japanese diet. Natto, miso, soy sauce. Can we take the same health benefit in the Western world?Let's dig into the basics of the fermented foods and fermented soybeans.The difference between fermentation and rottingMicroorganisms transform foods into different forms. If the new characteristics are useful for humans, it is fermentation. Otherwise, it's rotting. The border is simply "w...

Onigiri (Rice Balls): Balanced and Portable

Why Rice Balls Work as Snacks

Onigiri are rice balls often filled with ingredients like salmon, pickled plum (umeboshi), or seaweed. They provide complex carbohydrates for sustained energy and can be customized with nutrient-rich fillings.

Benefits for Women Over 50

Whole grains, including brown rice, are an excellent source of fiber, which supports digestion and heart health. Onigiri’s versatility allows for protein-rich fillings that help stabilize blood sugar.

Convenient and Satisfying

Onigiri are portable, easy to prepare, and portion-controlled, making them perfect for busy women who want a healthy snack at work or on the go.

Hoshigaki (Dried Persimmons): Naturally Sweet and Nutrient-Dense

A Traditional Japanese Treat

Hoshigaki, or dried persimmons, are a naturally sweet snack enjoyed in Japan for centuries. They are rich in fiber, potassium, and antioxidants.

Supporting Digestive and Heart Health

The fiber in dried persimmons aids digestion and promotes satiety, while potassium helps regulate blood pressure. Their antioxidants also protect against age-related cellular damage.

A Guilt-Free Sweet Snack

Unlike processed desserts, hoshigaki are free from added sugars and artificial ingredients. They make a satisfying option when you crave something sweet without the guilt.

For more on the benefits of dried fruits, visit Cleveland Clinic.

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　Breast Cancer Rates and Fermented Soy Foods

Breast cancer rates are far different between USA and Japan.Breast cancer rates are far different between the USA and Japan, according to a report by researchers from the National Cancer Center of Japan.  This image was copied from JMAJ 52(1): 39–44, 2009 by Kumiko SAIKA and Tomotaka SOBUE. This image was copied from JMAJ 52(1): 39–44, 2009 by Kumiko SAIKA and Tomotaka SOBUE.What makes such vast differences? Can western women take the same effect with Japanese women through something?Att...

Practical Tips for Guilt-Free Snacking

Portion Control

Even healthy snacks can contribute to weight gain if portions are too large. Aim for small servings that provide energy without excess calories.

Pairing Snacks with Other Foods

Combine snacks with complementary foods for better balance—for example, pair nimame with green tea or enjoy roasted seaweed with a small onigiri.

Embracing the Japanese Approach

Japanese snacking culture emphasizes moderation, simplicity, and enjoyment. By adopting this mindset, women over 50 can nourish their bodies while still finding pleasure in food.

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Bone Strength Complex by Juveriente® will help your bone health

A popular fruit in Japan, Satsuma Mandarin Orange - MikanSatsuma mandarin orange, called Mikan in Japanese, has been one of Japan's most popular fruits over a century. β-Cryptoxanthin is one of the carotenoids richly contained in Mikan by high concentration and it is the key functional ingredient of Juveriente®'s Bone Strength Complex. A Japanese rural town, Mikkabi-Cho, is a well-known town for Satsuma mandarin orange farming in Japan. Many residents are engaged in Mikan farming. T...

Conclusion

Healthy Japanese snacks like nimame, yaki nori, onigiri, and hoshigaki provide nutrient-dense, guilt-free options for women over 50. Packed with protein, fiber, vitamins, and minerals, these traditional foods not only satisfy cravings but also support bone health, heart function, and overall vitality. By integrating these snacks into your daily routine, you can embrace both nourishment and enjoyment, all while promoting long-term wellness.

The natural bone strength complex made from Satsuma mandarin orange

Juveriente®’s Bone Strength Complex provides you the above all 3 essential nutrients for bone health along with a Japanese bone health support food extract. 

That main functional ingredient is simply an extract of a Japanese popular citrus fruit!! Needless to say, it is better to try a natural food before jumping to strong medicines. Though natural and gentle, it has garnered a lot of amazing reviews in Amazon since its launching in 2016.

If you like to try multi-vitamin supplement, how about adding the natural bone therapy fruit extract with Juveriente® Bone Strength Complex?

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Bone Strength Supplement Reviews

Since 2016, Juveriente® Bone Strength ComplexWe, Juveriente®, launched our natural bone health supplement, "Bone Strength Complex" in 2016 to bring international women the bone therapy essence from a Japanese popular fruit, Satsuma mandarin orange. Today we introduce you some of the bone strength supplement reviews posted to our Amazon shop.The effect is apparent from the clinical report and cohort study and the source fruit is popular in Japan and China. In addition, the extract po...

Please learn details in our product page.

Introduction

Many older women in North America find it hard to eat enough vegetables daily. Whether it’s a lack of time, energy, or appetite, this nutritional gap can increase the risk of chronic diseases, fatigue, and poor digestion. But what if there were simple, delicious ways to boost your vegetable intake without extra effort or complex cooking?

Japanese dietary wisdom offers time-tested solutions that naturally increase your vegetable consumption—often without using oil, salt, or sugar. Let’s explore how you can bring these easy and healthy habits into your life.

The Problem: Why Many Older Women Don’t Eat Enough Vegetables

Declining Appetite and Digestion

As we age, metabolism and digestive strength decline. This can lead to smaller appetites, especially for high-fiber foods like raw vegetables.

Lack of Time or Motivation

Many older adults live alone or feel too tired to prepare balanced meals. This often leads to skipping vegetables or relying on processed foods.

Overemphasis on Raw Salads

In many Western diets, vegetables are often served as raw salads. While this can be refreshing in warm weather, raw vegetables can be hard to digest for older adults and may not feel satisfying—especially during colder seasons. Additionally, salads often rely on heavy dressings to add flavor, which can add unnecessary calories and processed ingredients.

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When Western remedies fall short, discover the wellness secrets of Japanese t...

A fusion of traditional Japanese wisdom and modern science, distinct from contemporary medicine. We embrace the ancient Japanese concept of "Ishoku Dogen" (food and medicine are one), which supports the body's complex functions. Juveriente delivers extracts from healthy Japanese foods, whose safety has been proven over centuries and whose effects have been scientifically verified, in our generously formulated supplements.Our goal is not dramatic change, but a new approach ...

JAPANESE WISDOM: MAKE VEGETABLES EASY TO EAT AND ENJOY

Simmered Dishes (Nimono): Flavorful, Comforting, and Voluminous

One of the most effective ways to enjoy vegetables in Japanese cuisine is through nimono, or simmered dishes. Root vegetables such as carrots, daikon, burdock, and sweet potatoes are gently cooked in a seasoned broth made from dashi, soy sauce, and mirin.

This method does more than soften the vegetables—it allows you to consume a much greater volume of vegetables than in raw form. A large handful of raw carrots or burdock shrinks down to a small serving when simmered, making it easier to eat more without feeling overwhelmed.

Another major benefit: the umami-rich broth naturally enhances the flavor of vegetables, so there’s no need for calorie-heavy dressings or sauces. You get a satisfying, flavorful dish with no added oils or processed flavorings.

👉 Prepare a big batch, and you’ll have a ready-to-eat vegetable side for several days—ideal for women living alone or cooking in smaller portions.

Stir-Free Cooking: No Oil Needed

Unlike Western sautéing, Japanese cuisine often avoids oil. Instead, vegetables are steamed, boiled, or lightly simmered.
This means you can increase your vegetable intake without the added calories or inflammation that cooking oils may contribute to.

Miso Soup: A Daily Dose of Veggies

A small bowl of miso soup with seasonal vegetables—like spinach, cabbage, or mushrooms—provides warmth, nutrition, and gut-friendly fermented foods.
Adding tofu gives you plant-based protein and satiety without heaviness.

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Miso Dishes: The Traditional Japanese Superfood and How to Incorporate It int...

Miso: The Traditional Staple Behind Healthy Japanese CuisineMiso has been a fundamental seasoning in Japanese cuisine for centuries. Its origins date back over a thousand years, and each region of Japan boasts its own unique variety, from the sweet white miso of Kyoto to the rich, dark miso of Sendai. Miso’s versatility makes it a staple in the Japanese diet, and it is used in numerous dishes beyond the well-known miso soup.Beyond Miso SoupWhile miso soup is the most recognized dish internati...

Easy Japanese-Inspired Habits You Can Start Today

Start Your Day with Soup

Instead of toast or cereal, try a light vegetable soup or miso soup. Warm foods are easier on the stomach and help improve circulation and digestion.

Keep Prepped Veggies in the Fridge

Blanch a batch of spinach or kale and keep it in the fridge. Use it in soups, toss with sesame and soy sauce for a quick side dish, or mix into scrambled eggs.

Use a Light Dashi Broth

Dashi, made from kombu and bonito flakes, adds rich flavor to vegetables without added salt or fat. You can now find dashi packets or concentrate in many Asian grocery stores or online.

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Low-Oil Japanese Cooking for Women Over 50: A Delicious Way to Prevent Weight...

As we age, keeping weight in check becomes harder, especially after 50. Hormonal changes, reduced muscle mass, and slower metabolism all play a role. But drastic diets and intense workouts aren't the only solutions. Cooking methods matter too—and Japanese cuisine offers powerful, low-oil strategies that support a healthy weight without sacrificing taste.Let’s explore how Japanese cooking traditions can help you enjoy satisfying meals while preventing midlife weight gain.Discover the Japa...

Long-Term Benefits of Eating More Vegetables in This Way

Better Hormonal Balance

Vegetables rich in antioxidants and fiber support liver function and hormonal regulation. This is especially important during and after menopause.

Improved Gut Health

Warm, cooked vegetables are easier to digest and help maintain regular bowel movements. Adding fermented foods like miso enhances gut flora.

Sustainable Weight Management

Because these meals are low in fat and high in fiber, they keep you full longer while helping you maintain a healthy weight naturally.

Where to Learn More and Get Started

If you’re interested in applying Japanese-style eating habits to your lifestyle, consider exploring resources that offer beginner-friendly recipes and meal prep tips.

Here are some helpful articles and tools:

• “How to Build a Healthy Meal Using Japanese Principles“
  https://www.bonappetit.com/story/japanese-balanced-meal

• “What Is Nimono and How to Make It”
  https://www.justonecookbook.com/nimono-simmered-dish/

• “Japanese Superfoods That Boost Longevity“
  https://www.bluezones.com/2023/08/japanese-superfoods-that-boost-longevity/

By adopting even a few of these practices, you can enjoy a more balanced, satisfying, and nutrient-rich diet—without stress or drastic changes.

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Take the ways of Japanese diet to lose weight

Take "just the ways" of Japanese diet to lose weight!Sometimes I hear, "what is the Japanese diet to lose weight?". Yes, the Japanese diet has various healthy dishes; you can lose weight by taking them into your daily life. Japanese foods are famously healthy and support the good health of Japanese people. But, it is not easy for everyone to take dishes from a different dietary culture daily. It will be hard to learn the cooking, and you will not be used to their taste and...

Final Thoughts: A Gentle Shift Can Make a Big Difference

You don’t need to become a master of Japanese cooking. Just one bowl of miso soup a day, or a simple simmered carrot dish, can help your body and mind feel more nourished. For middle-aged and older women, these gentle shifts in diet can support hormonal balance, energy levels, and long-term wellness.

Try it this week—and feel the difference vegetables can make when they’re easier, tastier, and smarter to eat.

Lose your weight by boosting your decreased hormone with aging

Juveriente®’s Effisoy, launched in 2016, based on fermented soy bean germ extract has been loved as a natural menopause relief since its launching in 2016. 

Its primary function is to boost the weakened synthesis of a hormone precursor, DHEA. It’s safe as it only heals the natural synthesis function. The hormone boost doesn’t provide the only relief from menopausal symptoms. But, it also supports various aging issues and increases metabolism, which leads to weight loss.

Here are some of the real product reviews in our Amazon shop.

“Restful sleep finally!!”, “I Am Now Free of Hot Flashes!!”, “Lifesaver”

As we age, maintaining a healthy weight becomes more challenging—not just because our metabolism slows down, but also because our eating habits are often hard to change. But what if you could gently reduce your calorie intake without counting every bite or giving up on satisfaction?

Traditional Japanese food culture offers time-tested, natural ways to manage calorie intake. These gentle tips don’t rely on strict diets or supplements, but rather on small adjustments rooted in mindfulness, flavor, and tradition. And the best part? You can apply these habits easily—even in North America.

Rethink Cooking Methods: Go for Simmering and Steaming

One of the easiest ways to cut calories without sacrificing flavor is to change how you cook. In traditional Japanese home cooking, methods like nimono (simmering) and mushimono (steaming) are preferred over frying. These techniques preserve nutrients while avoiding added fats.

Instead of sautéing vegetables in oil, try simmering them in a light broth with soy sauce, mirin, and a dash of dashi (Japanese soup stock). You’ll find that natural sweetness and umami flavors emerge beautifully during gentle cooking. For example:

• Steam broccoli or mushrooms and top with a small drizzle of ponzu (citrus soy sauce)

• Simmer root vegetables like carrots and daikon in a seasoned broth for a hearty but light side dish

You’re not just cutting out calories—you’re enhancing the dish with deep, satisfying flavor.

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When Western remedies fall short, discover the wellness secrets of Japanese t...

A fusion of traditional Japanese wisdom and modern science, distinct from contemporary medicine. We embrace the ancient Japanese concept of "Ishoku Dogen" (food and medicine are one), which supports the body's complex functions. Juveriente delivers extracts from healthy Japanese foods, whose safety has been proven over centuries and whose effects have been scientifically verified, in our generously formulated supplements.Our goal is not dramatic change, but a new approach ...

Add Depth, Not Calories: The Power of Japanese Dashi

When people crave flavor, they often turn to fat, salt, or sugar. But in Japanese cuisine, flavor depth often comes from dashi, a broth made from ingredients like kombu (kelp) and katsuobushi (dried bonito flakes).

Dashi is rich in umami, the “fifth taste” that adds savoriness and satisfaction to food. By cooking with dashi, you can enjoy meals that feel rich and comforting—without heavy sauces or oils.

Here’s how to make a quick dashi:

• Soak a 4-inch piece of kombu in 2 cups of water for 30 minutes

• Heat gently until almost boiling, then remove kombu

• Add a handful of bonito flakes, simmer for 1–2 minutes, then strain

Use this broth to make:

• Low-calorie miso soup

• Simmered dishes (like tofu, mushrooms, or leafy greens)

• A base for light noodle dishes

Dashi makes “less” feel like “more”—a powerful ally when managing your intake.

Practice Hara Hachi Bu: Stop Eating Before You’re Full

Hara Hachi Bu is an Okinawan philosophy that means “eat until you’re 80% full.” Practicing this helps reduce overall calorie intake while improving digestion and mindfulness.

This doesn’t mean you need to measure portions obsessively. Instead, try:

• Eating slowly and chewing well

• Taking a short pause halfway through your meal

• Asking yourself, “Am I still hungry, or just eating out of habit?”

Studies suggest that people who practice Hara Hachi Bu are more likely to maintain a healthy weight and experience better aging outcomes. This idea pairs well with mindful eating movements growing in popularity across North America.

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Low-Sodium Japanese Meals for High Blood Pressure: Delicious Ways to Eat Heal...

High blood pressure becomes a common concern after 50, especially for women going through hormonal changes. One effective way to manage it naturally is through diet—specifically, by reducing sodium intake. Japanese cuisine offers flavorful meals that are naturally low in salt and high in nutrients. Let’s explore how you can enjoy delicious Japanese food while supporting your heart health.Why Japanese Cuisine Is Naturally Heart-HealthyTraditional Japanese cooking emphasizes fresh vegetables, s...

Choose Lighter Plates: Traditional Japanese Meals as a Model

A typical Japanese meal often consists of multiple small dishes—a bowl of rice, a miso soup, a protein like grilled fish, and several small vegetable sides. This variety adds color, texture, and nutrition without relying on heavy portions.

You can recreate this structure easily:

• Swap large plates for smaller bowls and dishes

• Include a simple miso soup (around 50 calories per cup) instead of bread or pasta

• Add pickled vegetables or lightly dressed salads as sides

• Choose steamed or grilled proteins over fried items

The key is balance—not deprivation. A meal that stimulates all your senses often leads to less overeating and greater satisfaction.

Easy Ways to Apply These Habits in North America

You don’t need a Japanese kitchen to try these tips. Here are a few ideas to get started today:

• Look for dashi packets or kombu at Asian grocery stores or online (many now offer organic options)

• Use your rice cooker or Instant Pot for steaming vegetables or simmering broths

• Plan your weekly meals using a “small dish” concept—one main, two sides, and a soup

• Experiment with Japanese condiments like miso, ponzu, and sesame paste for flavor without heaviness

If you’re trying to manage weight after 50, it’s also important to consider how hormonal changes affect appetite, digestion, and metabolism. Our bodies become less efficient at producing estrogen and DHEA, which can influence how we store fat and process energy.

This is where natural support can help. Juveriente’s Effisoy® is a Japanese supplement designed to support hormone balance during menopause by utilizing fermented soy isoflavones—an approach inspired by traditional Japanese diets. Combined with the eating habits described above, it offers a holistic way to maintain health and vitality.

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Take Best Fermented Foods In An Easy Way

Skin healing with fermented foodsI watched a TV program in Japan for health, where a researcher of fermented food advised a woman to take a bit of fermented food every meal for one week. She had a problem with her bowel movement, and it led to her skin problems. After the week of the trial, she got a significant improvement. She was excited about the excellent condition of her skin.The fermented food she tried in that trial were yogurt, wed kimchi, miso soup, natto, fermented rice, onion...

Final Thought: Make Food a Source of Healing, Not Guilt

You don’t have to overhaul your entire lifestyle to feel better and age gracefully. The Japanese way shows that small, consistent choices rooted in mindfulness and natural flavor can go a long way.

By simmering instead of frying, enjoying umami-rich broths, and stopping when you’re satisfied—not stuffed—you’ll naturally reduce your calorie intake without ever feeling deprived. Add in hormonal support and self-awareness, and you have a gentle yet powerful path to wellness.

Further Reading:

• Blue Zones and Hara Hachi Bu

• How Umami Helps with Appetite Regulation

• Why Japanese Women Age Gracefully

Take the Benefit of Miso by a Supplement

Miso is one of the most typical examples of the Japanese healthy diet. If you want to experience the health benefits of miso dishes but find the unique taste of fermented foods challenging, a natural supplement might be the perfect solution. Juveriente® offers Effisoy®, a supplement that provides the key health benefits of miso through an extract of fermented soybean germ.

Effisoy® is the only supplement outside of Japan that uses ingredients derived from fermented soybeans, bringing the wellness advantages of miso to those who may not enjoy its traditional flavor. Since its launch in 2016, it has gained popularity as a natural menopause relief supplement, helping to balance hormones and improve overall well-being.

Effisoy® works by enhancing the body’s natural synthesis of DHEA, a hormone precursor. This safe and natural boost helps regulate hormonal balance, potentially improving skin health and reducing menopause symptoms. While it benefits both men and women, it has become particularly popular among women seeking relief from menopause-related issues.

Here are some of the real product reviews in our Amazon shop.

“Restful sleep finally!!”, “I Am Now Free of Hot Flashes!!”, “Lifesaver”