Do you know the term “Magowa Yasashi”? Not many Japanese people may know it. The seven letters in the word “Magowa Yasashi” are the initial letters of ingredients that can be incorporated into a healthy diet. It is this watchword “Magowa Yasashi” that is recommended for today’s diet, where people tend to miss out on healthy eating habits due to boredom. In this article, we will explain “Magowa Yasashi” in detail.
What kind of ingredients are “Magowa Yasashi”?
The term “Magowa Yasashi” is a Japanese acronym for seven traditional Japanese food items. It is said that if we take care to include these seven items in our daily diet, we can enjoy a nutritionally balanced diet and help maintain and improve our health, as well as prevent the onset and severity of lifestyle-related diseases.
Mame: Tofu and tofu products (soybeans and their processed products, other legumes)
The “Ma” in “Magowa Yasashi” stands for legumes. They are rich in high-quality protein, carbohydrates, B vitamins, and minerals, and contain isoflavone and polyphenols in good balance. It is effective in preventing lifestyle-related diseases and making the body less prone to weight gain.
Goma: Seeds (sesame, walnuts, almonds, peanuts, chestnuts, ginkgo nuts, etc.)
The “Go” in “Magowa Yasashi” stands for sesame. Minerals and the antioxidant effect of vitamin E are good for building a youthful body. Sesame’s fat is an unsaturated fatty acid that helps lower bad cholesterol levels and increase good cholesterol. It is also effective in anti-aging.
Wakame: Seaweeds (wakame, hijiki, nori, kombu, etc.)
The “Wa” in “Magowa Yasashi” stands for seaweeds such as wakame. It is rich in minerals such as calcium, iron and dietary fiber. Seaweed is nutritious and low in calories, making it an ideal food for dieting. It is effective in preventing lifestyle-related diseases and aging.
＊Some research data has revealed that Japanese people have special intestinal bacteria in their intestines that can break down the dietary fiber contained in seaweed. It is considered that the Japanese are probably the only people in the world with this intestinal bacteria. Therefore, you should incorporate foods that suit you.
Yasai: green and yellow vegetables, light-colored vegetables, root vegetables
The “Ya” in “Magowa Yasashi” stands for vegetables. Nutrients vary depending on the type of vegetable, but they are rich in vitamins, minerals and dietary fiber. The Japanese Ministry of Health, Labour, and Welfare defines the daily intake of vegetables as 350g. Salads and juices are also recommended, but stir-frying or boiling vegetables reduces their bulk and allows you to eat more vegetables. Some nutrients are lost by heating, so we should be creative in cooking methods depending on the ingredients. They are effective in strengthening the resistance of the skin and mucous membranes and improving the intestinal environment.
Sakana: Seafood (preferably small fish that can be eaten whole)
The “Sa” in “Magowa Yasashi” stands for fish. Rich in good quality protein, calcium, minerals and other micronutrients (many kinds of nutrients that should be consumed in small amounts). Blue fish is rich in oils such as EPA and DHA, unsaturated fatty acids, which are effective in thinning the blood and reducing bad cholesterol. It is expected to help relieve fatigue and prevent dementia.
Shiitake: Mushrooms (shiitake, shimeji, enoki, maitake, etc.)
The “Shi” in “Magowa Yasashi” stands for shiitake mushrooms and other mushrooms. They are rich in vitamin D and dietary fiber. They are also low in calories, so it is safe to eat a lot of them. They have a rich aroma and a variety of textures, and can be easily incorporated into daily menus as they go well with a wide range of flavors, including Japanese, Western, and Chinese. It is expected to enhance immunity and prevent constipation.
Imo: potatoes (sweet potato, potato, taro, yam, etc.)
The “I” in “Magowa Yasashi” stands for potatoes. They are rich in vitamins (especially vitamin C), potassium, dietary fiber and carbohydrates. They are also good for body conditioning and beauty.
How to easily adopt “Magowa Yasashi” diet
The “Magowa Yasashi” diet is expected to have positive effects such as anti-aging and disease prevention. However, some of the ingredients are unique to Japan, so we recommend that you start with those that are readily available and continue to include them in your diet.
Mame: Make use of tofu, koya-tofu, abura-age (fried tofu), and other beans that can be cooked quickly. Processed products such as beans boiled in water are also convenient. Soybeans are also used in miso, so incorporating miso-based seasonings is also recommended.
Goma: Sesame seeds add a fragrant flavor and serve as an accent to dishes, enhancing satisfaction in lightly seasoned menus. Grinding them before cooking improves nutrient absorption. As they are high in fat and calories, it’s recommended to incorporate them in small quantities.
Wakame: An easy way to incorporate seaweed into your diet is to have dried wakame that can be directly added to soups and miso soup, requiring minimal effort. Nori (seaweed) is not only a great topping for rice but also recommended when torn and added to soups or paired with lettuce salad.
Yasai: It is best to use fresh vegetables in season, but if you are busy and vegetables seem to be damaged, it is recommended to cut and freeze them for cooking at a later date. Radishes, carrots, onions, leeks, broccoli, etc. do not change much in texture when frozen.
Sakana: fish dishes can be prepared in the same way, but just by using a different type of fish, the impression will change. If the fish is in season, it is cheaper and tastier, and compared to meat, the taste is less likely to change even if it is frozen after cooking.
Shiitake Mushrooms: You can easily incorporate shiitake mushrooms by dividing them into small pieces and freezing them.
In fact, freezing shiitake mushrooms increases their flavor and nutritional value. They can be used as a bulking ingredient in meat dishes that tend to be high in calories, or added to miso soup that has few ingredients.
Imo: Potatoes are convenient for adding volume to meals because they are filling. It is recommended to keep potatoes that have been boiled and peeled on hand, as they can be cooked quickly. You can easily prepare potato dishes that require a lot of time and effort, such as adding them directly to simmered dishes or soups.
Dried, processed, and frozen products can also be used to easily incorporate them into your regular diet.
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Last but not least, these foods have been eaten in Japan for a long time and are suitable for the Japanese digestive system. This is due to the different foods that have been eaten in each country, and the digestive system also differs from nation to nation. Therefore, we should refrain from eating too much of the same food for the sake of health, or from continuing to consume foods that do not suit our constitution. Let’s cleanse your body from the inside out while incorporating the culture of washoku that suits you best.
I hope this blog has been of some help to all of you. Thank you for reading until the end.
Reference：https://hironosaori.com/what-is-magowa-yasashii-meal/
https://www.fukui-yobou.or.jp/winter.pdf
