こんにちは、健康志向の皆さん！ Prepare yourself for a feast for the eyes and body: vibrant Mexican ingredients gaining global recognition for their health benefits. No need to grab your passport for this culinary journey to Mexico. Instead, the Meat Express team will walk you through three staple ingredients—avocados, chiles, and tomatoes—all of which can easily fit into your Japanese diet. Spoiler alert: These flavorful, nutritional powerhouses can improve your health in surprising ways.
Contents
1. Avocados: A Superfood with Benefits in Every Bite
Let’s start with the avocado, known in Japan as バターフルーツ (butter fruit). Although locals hardly grow any avocados, this rich, creamy fruit is popular in the country’s “エビ (shrimp) and avocado” and “raw tuna and avocado dressed with grated yam” dishes. Plus, avocado is full of nutrients that benefit the body from the inside out.
Heart-Healthy Fats
Avocados are rich in monounsaturated fats, similar to olive oil. These heart-healthy fats lower bad cholesterol and contribute to cardiovascular well-being. Given Japan’s aging population and rising concerns about cardiovascular health, adding avocados to your meals can be a tasty way to support heart health.
Fiber for Digestive Health
One avocado has 14 grams of fiber, which is more than half of the daily dietary reference for Japanese adults. Fiber aids digestion, promotes a feeling of satiation, and maintains a healthy gut microbiome. Eating more avocados is like adding a buttery, velvety boost to your digestive health.
Nutrient-Dense Powerhouse
Avocados are an abundant source of essential vitamins and minerals, including potassium (even more than bananas!), vitamin K, vitamin C, and vitamin B6. They are also rich in folate, which is important for pregnant women. Think of avocados as nature’s multivitamin in a green package.
Antioxidants for Eye Health
Half of a medium avocado contains between 185 μg and 800 to 1110 μg of the eye-beneficial antioxidants lutein and zeaxanthin, depending on when it’s harvested. Incorporating avocados into your diet may help protect your vision, especially if you spend most of your time in front of screens.
How to Add Avocadoes to Your Diet
Avocados add healthy fats and nutrients while blending smoothly with Japanese flavors. Add avocado slices to sushi rolls for a creamy texture that pairs well with fish, or make an avocado-topped “丼” donburi (rice bowl) with tuna, soy sauce, and wasabi. You can also mash avocado into a dressing for salads with seaweed, cucumber, sesame seeds, and your choice of meat or plant-based proteins. Another option is pairing avocado with miso soup or tofu for a unique flavor combination.
2. Chiles: Adding Spice and Health to Your Diet
Next up are chiles—spicy, colorful peppers that do more than add heat to your dishes. Even if you’re not accustomed to spicy food, adding a little chile can do wonders for your health.
Metabolism Boost
Capsaicin, the compound responsible for chile’s heat, can boost metabolism and burn fat. Every spicy bite is almost like a mini workout for your body! Consider adding a dash of chile powder to your dishes for a subtle yet effective metabolism boost.
Pain Relief
Capsaicin is a chili pepper extract that acts as a natural pain reliever. It’s a main ingredient in many topical creams, gels, and patches for arthritis and muscle pain. While eating chiles and spicy foods won’t directly relieve pain, they may stimulate endorphin release and provide temporary relief from discomfort.
Cardiovascular Health
Eating chiles regularly may lower your blood pressure and reduce your risk of heart disease. In one study, the researchers found that individuals who consumed chili peppers at least four times weekly had a 34 percent lower risk of dying from heart disease and a 23 percent reduced risk of death due to any cause. Your heart may thank you for adding a little kick to your meals!
Immune System Boost
Chiles are a fantastic source of vitamin C, a powerhouse for immune support. Adding some spicy salsa to your meals during cold and flu season—or throughout the year—can help boost your immunity and support overall health.
Meat Express has a wide variety of fresh, flavorful salsas that we can deliver right to your door. From Salsa Arbol to Salsa Chipotle, explore our selection and find the perfect sauce to spice up your meals.
How to Add Chiles to Your Diet
Add dried peppers in ramen broth to create a rich, smoky flavor, or blend them into miso paste for a spicy kick. You can also sprinkle crushed dried chiles on yakitori (grilled skewers) or add them to marinades for a fiery twist. Dried chiles also enhance stir-fries by giving vegetables and proteins a bolder, more complex heat profile.
If you’re ready to bring some heat to your favorite Japanese dishes, check out our hand-picked selection of dried peppers. We ship anywhere in Japan.
3. Tomatoes: The Versatile Red Gem
Last but not least, let’s talk about tomatoes. These vibrant, juicy red fruits fit into a wide variety of dishes and offer a wealth of health benefits.
Lycopene Powerhouse
Tomatoes are one of the best sources of lycopene, a powerful antioxidant linked to a minimized risk of heart disease and certain cancers. Incorporating tomatoes into your meals is like adding a little protection against illness.
Skin Health
The combination of lycopene, vitamin C, and other antioxidants in tomatoes may protect your skin from sun damage and prevent signs of undesired premature aging. Why not eat your way to healthy, glowing skin?
Bone Health
The vitamin K and calcium content of tomatoes are essential for maintaining strong bones. Everyone loses bone mass or density with age, and eating more of these juicy red fruits is a delicious way to support bone health.
Low-Calorie, Nutrient-Dense
Tomatoes are low in calories but high in nutrients, making them ideal for weight management. You can enjoy them in salads, as a topping for sushi, or even roasted as a side dish.
On the topic of side dishes, if you love Mexican cuisine, you might enjoy reading our blog post about the Ten Best Mexican Side Dishes to Serve with Carnitas.
How to Add Tomatoes to Your Diet
For a refreshing side, add fresh, diced tomatoes to a salad with seaweed, cucumber, and sesame dressing. You can also blend them into a tangy dressing for cold soba noodles or use roasted tomatoes in a donburi bowl with rice, vegetables, and fish. Tomatoes pair well with umami-rich ingredients, adding a fresh and bright balance to traditional dishes. Embrace their versatility to enhance your favorite Japanese meals.
Takeaway
From the creamy richness of avocados to the fiery kick of chiles and the juicy goodness of tomatoes, these Mexican ingredients bring flavor and health benefits to the table. They can support your heart, strengthen your immune system, boost your metabolism, and help you maintain a healthy weight. Best of all, they fit easily into Japanese cuisine.
Next time you’re at the supermarket, why not pick up some avocados, chiles, or tomatoes? Your body—and your taste buds—will thank you. With a few simple additions, you can enjoy a more flavorful and health-conscious diet.
それでは、楽しい料理の冒険を！ Happy healthy eating!
