Residents of Okinawa, Japan, are known for their long average life expectancy, high numbers of centenarians, and low risk of age-associated diseases. Much of the longevity advantage in Okinawa is thought to be related to a healthy lifestyle, and a diet, which is low in calories yet nutritionally dense, especially with regard to phytonutrients in the form of antioxidants and flavonoids. Phytonutrients are the medicinally active chemical constituents derived from plants.
Research suggests that diets associated with a reduced risk of chronic diseases are similar to the traditional Okinawan diet, that is, vegetable and fruit heavy, reduced in meat, refined grains, saturated fat, sugar, salt, and full-fat dairy products. Many of the characteristics of the diet in Okinawa are shared with other healthy dietary patterns, such as the traditional Mediterranean diet or the modern DASH (Dietary Approaches to Stop Hypertension) diet.
Features such as the low levels of saturated fat, high antioxidant intake, and low glycemic load in these diets are likely contributing to a decreased risk for cardiovascular disease, some cancers, and other chronic diseases through multiple mechanisms, including reduced oxidative stress.
A comparison of the nutrient profiles of the three dietary patterns (Mediterranean, DASH, Okinawan) shows that the traditional Okinawan diet is the lowest in fat intake, particularly in terms of saturated fat, and very high intake of antioxidant rich yellow-green, orange-yellow vegetables, such as sweet potatoes, and green leafy vegetables.
The health implications of a low calorie, nutrient dense, antioxidant rich, low glycemic dietary pattern has been demonstrated in the residents of Okinawa, Japan. Additionally, the herbs, and spices consumed by many Okinawan’s on a regular basis are now considered to be "functional foods".
Potassium, which is abundant in vegetables, is inversely related to blood pressure. Although the situation has changed somewhat in recent years, the Okinawan diet has generally included a large amount of vegetables, and until recently Okinawans had the lowest rates of mortality due to stroke and coronary heart disease in Japan. These low mortality rates are partly attributable to increased potassium intake resulting from the high vegetable consumption.
Typical yellow-green Okinawan vegetables include goya (Momordica charantia), green papaya (Carica papaya), Handama (Gynura bicolor), Karashina (Brassica juncea), Njana (Crepidiastrum lanceolatium), Fuchiba (Artemisia vulgaris) and Fudanso (Beta vulgaris).
Papaya is a high potassium food; one papaya contains about 781 mg of potassium.
Most adults require about 2000 milligrams of potassium from their diet each day.
Sources:
The Okinawan diet: health implications of a low-calorie, nutrient-dense,
antioxidant-rich dietary pattern low in glycemic load
Willcox DC, Willcox BJ, Todoriki H, Suzuki M.
Department of Human Welfare, Okinawa International University, Okinawa, Japan
J Am Coll Nutr. 2009 Aug;28 Suppl:500S-516S
Potassium excretion in healthy Japanese women was increased by a dietary intervention
utilizing home-parcel delivery of Okinawan vegetables.
Tuekpe MK, Todoriki H, Sasaki S, Zheng KC, Ariizumi M.
Department of Environmental and Preventive Medicine, University of the Ryukyus, Nishihara-cho, Okinawa, Japan.
Hypertens Res. 2006 Jun;29(6):389-96
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