Fermented foods – a term that may sound quite scientific – are actually very familiar in Japanese culinary culture. These are foods created through the process of microorganisms such as bacteria or yeast decomposing the components of raw materials, bringing out a characteristic flavor and superior nutritional value.
For thousands of years, the Japanese have known how to take advantage of the magic of fermentation to preserve food, while increasing its flavor and nutritional quality. It is no coincidence that dishes such as natto, miso or amazake appear in almost every traditional meal. For the Japanese, fermented foods are not only a source of nutrition, but also a “natural medicine” for intestinal health, cardiovascular health and even skin.
According to a 2021 survey, up to 50% of Japanese people consume fermented foods every day - a number that speaks to their irreplaceable position in daily life.
Health Benefits of Typical Fermented Foods
Natto – “Superfood” from fermented soybeans
Natto can be a challenge for the palate of beginners, because of its slimy texture and strong smell. However, for the Japanese, this is a "golden" dish for health. Made from soybeans fermented with Bacillus subtilis bacteria , natto contains a large amount of vitamin K2 - an active ingredient that helps reduce the risk of arterial calcification and improve blood circulation.
Not only that, natto is also a rich source of vegetable protein, combined with probiotics to effectively support digestion. According to the journal Nutrition Research , regular natto supplementation can significantly reduce the risk of cardiovascular disease.
Usually eaten with hot rice or mixed into noodles or salad, natto is not only delicious but also a silent "weapon" to protect daily health.
Miso – The Soul of Japanese Soup
If you’ve ever had miso soup, you’ll remember the sweet, rich flavor of this special condiment. Miso is a fermented mixture of soybeans, salt, and koji mold – with fermentation lasting anywhere from a few months to a few years.
The nutritional value of miso lies not only in the amount of enzymes that help improve digestion, but also in the natural antioxidants that have anti-aging effects and strengthen the immune system. In addition to being used in soups, miso also appears in salad dressings, sauces and even baking ingredients.
A study in Japan also showed that women who regularly consume miso have a lower risk of breast cancer – clear evidence of the health value of this traditional spice.
Amazake – The Sweet Drink of the Holidays
More than just a refreshing drink, amazake is also an indispensable part of spring festivals such as Hina Matsuri. Made from fermented rice, amazake is naturally sweet without added sugar, rich in vitamin B and essential amino acids.
Amazake helps boost the immune system, aid digestion, and improve overall health. Some studies have even shown that amazake can help improve skin conditions – which is why many Japanese consider it a “natural cosmetic” from within.
You can drink amazake straight, mix it into smoothies, or even use it as a condiment for desserts. This versatility makes amazake a “multi-purpose” item in the Japanese kitchen.
Application of Fermented Foods in Daily Meals
Fermented foods are more than just traditional side dishes or drinks. They’re a way to proactively improve your health – starting at the dinner table.
Adding natto, miso or amazake to your meals will help you balance your gut microflora – a key factor affecting your immune system, mental health and ability to absorb nutrients. Many Japanese believe that a full meal of fermented foods every day will help your body stay healthy from the inside out.
Fermented foods are not just for health, they also open up rich combinations in cooking. Try replacing fish sauce with miso in a sauce, or adding a little amazake to pancakes for a naturally sweet taste. These small variations are not only good for your health but also help to refresh your family's taste.
A recent survey found that up to 70% of Japanese consumers love creating dishes with fermented foods – because they are both delicious and good for your health.
Natural Beauty Secrets From Fermented Foods
Not just limited to cuisine, fermented foods are gradually becoming a trend in beauty care in Japan. Masks made from natto or amazake help soothe the skin, reduce inflammation and support detoxification. Many beauty enthusiasts also share that their skin becomes healthier and brighter after a few weeks of use.
In particular, enzymes and probiotics in fermented foods can promote nutrient absorption when combined in a skincare routine. You can make your own mask from amazake, or choose skin care products containing miso ingredients - a natural, safe and effective method.
No need for expensive cosmetics, fermented foods are proof of the Japanese philosophy of "beauty from within" - sustainable and skin-friendly.
From traditional dishes to natural cosmetics, fermented foods have played, are playing, and will continue to play an important role in Japanese life – not only for their taste but also for the health and beauty benefits they provide.
If you are looking for a natural way to improve your health, or want to change your daily taste in Japanese style, fermented foods are definitely an option you should not ignore.
Discover more authentic fermented food products from Japan at JAM Vietnam – where you can start your journey to a healthy and beautiful life from the simplest things.