Why it's easy to eat too few fruit and vegetables in Japan

When you are new to Japan, you often realise at first how varied and delicious the food can be: Sushi, ramen, curry, takoyaki and much more. At the same time, you come across very specific eating habits that are very different from those in the West. As healthy as traditional Japanese cuisine (washoku) may be, there is often the problem in modern everyday cooking that there is not always enough fruit and vegetables on the menu. In the last two weeks, I have not paid enough attention to eating a balanced diet.

1. high prices for fruit and vegetables

Anyone entering a Japanese supermarket for the first time is often in for a bit of a shock: fruit and vegetables are more expensive than in many other countries - especially in Europe. It is not uncommon for a single apple to cost several hundred yen or a melon can easily cost over 1000 yen (around €6). This can be off-putting, especially if you are on a tight budget, and can lead you to choose cheaper ready meals or noodle soups instead.

2. everyday dishes with few vegetables

While traditional dishes such as ‘teishoku’ (menu with rice, soup, fish or meat and side dishes) can be quite balanced, modern everyday life often looks different. Many people turn to ‘kombini food’ (ready-made onigiri, sandwiches, bento boxes) or quick fast food such as ramen or gyudon. Although these meals are delicious and cheap, they do not always contain enough fresh fruit or vegetables. Especially in Fukuoka, where you can find the best ramen in Japan, I have opted for this food a little too often in the last two weeks.

3. lack of time and eating habits

In a culture where people often have long working and school hours, there is sometimes little time to cook fresh food every day. Fruit and vegetables require preparation and are not as readily available everywhere as processed products. If you are travelling every day, you are more likely to opt for ready-made meals that are not necessarily rich in vitamins. Even in a small mini-apartment, like mine, it's not very inviting to cook. A single hotplate and barely enough space to cut vegetables.

How do you recognise a vitamin deficiency?

Vitamin deficiency can occur gradually and is not always noticed immediately. However, there are a few signs to look out for:

1. Tiredness and lack of energy: do you feel tired all the time, even after getting enough sleep? A lack of vitamins, especially B vitamins or vitamin C, can dampen your energy.

2. Skin problems: Dry skin, brittle hair or chapped lips may indicate a lack of certain vitamins (e.g. vitamin A, vitamin C, B vitamins).

3. Weak immune system: Frequent colds or infections can be a sign that you are lacking important vitamins such as vitamin C, vitamin D or zinc.

4. Muscle weakness or cramps: A lack of magnesium or potassium can lead to cramps. A lack of B vitamins can also affect your muscle function.

5. Difficulty concentrating: If you find it difficult to concentrate on a task for any length of time, a lack of B vitamins or iron could play a role.

6. Nervousness and irritability: Sometimes a vitamin B or magnesium deficiency can make you more irritable or anxious.

Of course, these symptoms can also have other causes. It is always a good idea to seek medical advice if these symptoms persist. However, if you live in Japan and notice that you are not eating much fresh fruit and vegetables, it is worth taking a closer look.

How not to get a vitamin deficiency in Japan

The good news is that you can get enough vitamins despite the challenges in Japan - if you follow a few tips:

1. Go to the weekly market or ‘green grocery’

Many cities have farmers' markets (e.g. at weekends) or special fruit and vegetable shops that offer seasonal produce. Seasonal produce in particular is often cheaper and fresher. Find out when and where such markets are held in your region.

2. Community shopping

If fruit and vegetables are expensive in the supermarket, it is sometimes worth buying in a group. For example, you can do a bulk purchase with friends and share the costs for larger quantities.

3. Adjust your eating habits

• Plan meals: Try to plan at least one meal a day with a good portion of vegetables. For example, you can put together a bento yourself and include more vegetable side dishes. I like to eat rice with vegetables or a simple snack with some raw vegetables during the week.

• Smoothies and juices: If you're in a hurry, smoothies or pressed juices can be a quick solution for consuming fruit and vegetables. However, pay attention to the sugar content and choose products without additives.

• Fermented foods: Japan offers many fermented products such as tsukemono (pickled vegetables) or natto (fermented soya beans), which not only provide vitamins but also probiotics. Even if it takes some getting used to at first, it's worth giving these products a chance. I only ate natto today. Admittedly, it takes some time to get used to this food, but I think it's pretty tasty!

4. Food supplements

Especially if you feel that your diet is too one-sided, you can think about dietary supplements. Vitamin supplements are available in Japanese drugstores (e.g. at Matsumoto Kiyoshi or Don Quijote). However, always read the ingredients and dosage instructions carefully. A consultation with a doctor or nutritionist is advisable in the event of severe deficiency symptoms.

5. Make a conscious choice of restaurants

Not every restaurant in Japan focuses on meat-heavy or noodle-heavy dishes. Many Japanese izakayas (pubs) also offer salads and vegetable side dishes, which can be very tasty. Or visit restaurants that emphasise fresh ingredients (e.g. shabu-shabu restaurants with lots of vegetables). For example, I had steak yesterday, but I also had a vegetable soup and a side salad that you could top with your own dressing.

Conclusion

In Japan, it can easily happen that you eat less fruit and vegetables than you are used to at home. High prices, new eating habits and a stressful everyday life often make it difficult to access fresh produce. But if you pay attention to the signs your body is showing and actively take countermeasures, you can prevent vitamin deficiency. Whether through conscious shopping tips, communal shopping, visits to farmers' markets or the occasional supplementation with food supplements - there are many ways to live a healthy and balanced life in Japan.

Ultimately, it all depends on how you organise your everyday life. Plan your meals, try local products, swap ideas with friends and classmates and experiment with new recipes. Not only will you stay healthy, but you will also discover many culinary sides of Japan that go beyond sushi and ramen.