8 of the most valuable health tips from around the world

Which is the healthiest nation? Our expert nutritionists have found 8 of the most valuable health tips from around the world to give us some eating inspiration and help us stay in tip top condition.

Japan: Sea sense

According to UK nutritionist Dr Marilyn Glenville, ‘this is one of the healthiest diets in the world’. Generally the Japanese eat lots of vegetables, including seaweed and sea vegetables that contain trace minerals such as selenium and iodine for healthy thyroid function. ‘In general, many Japanese vegetables are unprocessed which means greater levels of vitamins and minerals,’ says Dr Glenville. ‘High levels of fish mean a good supply of omega-3 fatty acids, and sushi provides energy but it’s also low in fat and high in omega acids that keeps blood healthy. Both the cruciferous vegetables and fermented soya have been shown to reduce the risk of breast cancer as they have a balancing effect on hormones.’

Mediterranean: Olive oil is gold

The Mediterranean diet is mostly made up of seafood, olive oil, vegetables, fruit and grains. These are packed with vitamins and minerals and have even been linked to a reduced risk of heart disease and diabetes. Although Mediterranean dishes usually contain some cheese and meat, they are used in moderation. ‘High amounts of olive oil lower the levels of total blood cholesterol and fight inflammation. Mediterranean diet also emphasises fish high in omega-3 fatty acids and foods containing antioxidants that can reduce the risk of memory loss and decrease brain function, as we get older,’ says Sharon Morey, nutritionist at Quest Vitamins.

Iceland: Bacteria friendly

Lean meats and fresh seafood are on Iceland’s menu. With most of the food being grown and produced locally, there is less risk of pesticide contamination. Dairy products are also of high quality as the first Nordic settlers to Iceland had excellent knowledge of food preserving. ‘High-quality yoghurts with beneficial bacteria are a must in Icelander’s daily diet. Fresh fish is high in omega-3 fatty acids, which help keep our hearts and brain healthy. They can help reduce the risk of dementia and Alzheimer’s as well as heart disease and strokes,’ says Dr Glenville.

Sweden: Berried treasure

Similarly, the Swedish also eat high quality dairy products that are key to healthy digestion and a strong immune system. Although vegetables aren’t as high on the agenda as in other countries, Scandinavian cuisine does involve lots of fruit and berries. ‘Berries, which are very high in antioxidants are favourite fruit in Sweden – usually picked up locally and used in desserts are great source of vitamins. Swedes eat plenty of high quality complex unrefined carbohydrates in the form of rye bread, which is served alongside main meal. Rye is full of fibre and keep us fuller for longer,’ adds Dr Glenville.

Ethiopia: Go with the grain

Low in fat and high in nutrients, grains are the main component of the Ethiopian diet. A key ingredient is Teff, a whole grain which is high in fibre, iron, protein and calcium. ‘Grains are crucial in promoting digestive health and reducing the risk of bowel cancer.’ says Dr Glenville. The most famous Ethiopian salad, Azifa, eaten with brown rice or pitta bread, consists of green lentil. ‘Lentils, which are high in fibre and protein but low in fat, are also classed as phytoestrogens with a balancing effect on hormones, both for men and women.’

China: Chop it up

A nifty trick to try from the Chinese is eating with chopsticks. ‘Using chopsticks can help you to slow down while eating, which may ultimately decrease the amount of food eaten. Digestion starts in the mouth and as we chew we are releasing salivary enzymes like amylase that begin the breakdown of food, specifically carbohydrates. The more you chew your food, the smaller the particles will be as they pass into the stomach and the easier they are to digest, meaning you will be getting more nutrients from your food from easier absorption,’ says Elouise Bauskis, nutritionist at nutricentre.com. ‘You will also find green tea in every Chinese house, which is a favourite hot drink. It eliminates toxins, aids digestion and curbs cravings. It can also fight free radicals, which cause cancer and heart disease.’

France: Wine not?

Although the French diet is notorious for being filled with rich cheeses and bread, it’s actually a healthier diet then you may think. Drinking red wine with dinner, as many French people do, can have lots of surprising benefits for your health. Red wine is filled with resveratrol, a powerful antioxidant. Michela Vagnini, nutritionist at Naturesplus.co.uk, explains, ‘Resveratrol is produced in plants to defend them from invading microorganisms. It can not only protect you from damaging free radicals but it also boosts cell replication. By promoting a healthy, inflammatory response in our body it delays premature aging process. A recent study shows, that there has never been a drug in the history of pharmaceuticals that speeds up cells regeneration like resveratrol. Another study suggests that it can turn an additional weight into calorie-burning “brown” fat.’

India: Spice up your life

As well as being incredibly flavoursome, the spices found in Indian dishes have great health benefits, particularly for your stomach and digestion. ‘Turmeric has significant anti-inflammatory effects and helps relieve the symptoms of IBS. Ginger is very effective in easing discomfort in the stomach. It also promotes the elimination of excessive gas from the digestive system and soothes your gut,’ explains Adrienne Benjamin, nutritionist at provenprobiotics.co.uk. In terms of dairy, there’s the traditional yoghurt-based drink, Lassi: ‘Made of fermented milk and often flavoured with mint or mango, this healthy beverage is rich in “friendly bacteria” and aids digestion,’ adds Adrienne.