Longevity expert Dr. Vicente Mera traveled the world looking for the greatest superfood. After spending time in Japan and studying the habits related to the Blue Zone there, he has become passionate about fermented soy, also known as miso.
Also loved by nutritionist Dr. Olivier Courtin-Clarins, miso is a paste made from fermented soybeans, sea salt, and koji mushroom. “It's an immense source of minerals and vitamins,” Mera says. “It's also affordable, delicious, and can be combined with other vegetables to make dishes even better.”
A Japanese study found that those who consume miso have lower incidences of stomach cancer and heart disease, and it's also has anti-diabetic and anti-inflammatory effects on the body. Many fermented foods, including miso, are naturally probiotic. This means the ingredient favors the natural balance of intestinal flora, which is necessary for general health.
How to incorporate miso into your daily routine
In Japan, miso soup is a daily dish—and it's a habit Dr. Mera encourages for his patients, especially in the morning. “Miso has a direct effect on aging, especially noticeable on the skin and cognitive functions,” she adds.
In addition to the traditional miso soup, which is also made with tofu and seaweed, miso has many possibilities that allow it to be incorporated into the diet at other times of the day, such as lunch or dinner. Dr. Mar Mira recommends working the miso paste with a tablespoon of hot water and adding tofu, seaweed, spring onion, or leek. “It's a dish full of lactobacillus and bifidus bacteria,” she explains.