In a recent episode of the TBS television program Meii no THE Taikoban (The Doctor’s Big Seal of Approval), 300 physicians cast individual votes to determine the single healthiest food on the market. The result? A resounding victory for natto—the pungent, sticky fermented soybean staple that divides opinion but won over more than 50 medical experts. The list, which includes familiar superfoods like avocado and broccoli, offers science-backed insights into why certain ingredients deserve a place on your plate.
The Doctor-Approved Top 10
The ranking draws on consensus among Japanese medical professionals, each citing specific health benefits supported by research. Here is the full countdown from 10 to 1:
10. Apple – Medical doctor Shirakawa Takuji highlighted apples’ pectin content, which helps regulate post-meal blood sugar spikes and improves bowel movements. Another physician, Otani Yoshio, pointed to apples’ rich polyphenol profile, an antioxidant that can reduce bronchial inflammation and support healthy blood pressure.
9. Kimchi – This fermented vegetable powerhouse delivers an astonishing 100 million lactic acid bacteria per gram—roughly the amount in one bottle of probiotic yogurt drink. Unlike animal-based probiotics, the plant-derived strains in kimchi travel deeper into the gut, aiding digestion, preventing constipation, and boosting immune function.
8. Avocado – Long hailed as a superfood, avocado contains soybean unsaponifiables that may ease joint inflammation, particularly in the knees. Additionally, its nutrient density supports detoxification, lower cholesterol, and blood pressure regulation.
7. Tomato – Hospital director Akitsu Toshio explained that the lycopene in tomatoes protects blood vessels, reduces LDL (“bad”) cholesterol, and raises HDL (“good”) cholesterol—a combination that lowers stroke risk.
6. Broccoli – AGA Hair Clinic director Mizushima Gota noted broccoli’s potent antioxidant effect, which improves circulation and may even promote hair growth. Nutritionist Arlene added that this affordable vegetable is packed with calcium, iron, and dietary fiber.
5. Vinegar – Professor Koyuki Michitaka of Tokyo University of Agriculture emphasized that acetic acid in vinegar enhances blood flow and helps lower blood pressure. Medical doctor Kurihara Takeshi added that acetic acid revs up metabolism, reducing visceral fat accumulation.
4. Frozen Tofu – Freezing and drying tofu transforms its protein structure into resistant protein, which helps manage hyperlipidemia and cholesterol levels. According to hospital director Kamata Minoru, the process also multiplies calcium and iron content by up to five and seven times, respectively, compared to regular tofu.
3. Yogurt – Professor Miura Yoshiyo of the Japan Women’s University explained that yogurt’s lactic acid bacteria maintain gut health, prevent constipation, and improve nutrient absorption. Certain strains may even reduce visceral fat, supporting weight management.
2. Mackerel – Diet and hypertension specialist Hirata Fumihiko praised the EPA and DHA in mackerel for keeping blood vessels flexible and healthy, thereby controlling blood pressure and preventing cardiovascular disease.
1. Natto – This fermented soybean dish earned 52 votes from the physician panel. Doctors cited a host of benefits: improved gut health, prevention of stroke, diabetes, cancer, periodontal disease, and osteoporosis. The key compound, nattokinase, is known to help prevent myocardial infarction by dissolving blood clots.
Beyond the Top 10: Breakfast and Protein Rankings
The same health-focused research culture in Japan has produced two additional lists worth noting. A separate program, Kenkou Genin Hanasou ka (Let’s Talk About Health Reasons), surveyed 582 long-lived, healthy Japanese seniors about their breakfast habits. The resulting 20 most-healthy breakfast foods top the chart with items like natto, miso soup, and fermented vegetables—underscoring the central role of fermentation in Japanese longevity.
Meanwhile, a 17-item high-protein food ranking reveals that several everyday ingredients contain more protein per serving than a single egg. The champion? A food that delivers nearly five eggs’ worth of protein in one portion, making it a powerful tool for muscle building and weight management.
What This Means for Your Diet
The consensus among these medical professionals is clear: fermentation, fiber, and healthy fats are cornerstones of optimal health. While natto may not appeal to every palate, its inclusion in the top spot suggests that even challenging textures and flavors can be worth incorporating for long-term wellness. For Hong Kong readers, many of these items are readily available—yogurt, avocado, tomatoes, and broccoli are supermarket staples, while frozen tofu and fermented foods like kimchi are gaining popularity.
Consider starting with the ingredients already in your kitchen. A bowl of yogurt with apple slices, a side of steamed broccoli, or a vinegar-based dressing can immediately bring these doctor-approved benefits to your daily routine. And if you’re feeling adventurous, give natto a try—your gut and heart may thank you.