It was astonishing several years ago to learn that health seeking Japanese choose to include 30 different ingredients in their diet daily. This made great sense to me. At first I found this a challenge. With time this method of eating became easier. I do feel healthier and happier when I am including small amounts of a large variety of foods, herbs and seasonings in my diet. One of the ways I add a more phytonutrients to my diet is by keeping an herb selection on my balcony. My daily mixed green salad is often topped by several raw and cooked vegetables plus chives, basil, rosemary, spearmint, parsley, oregano, sage and cilantro. By the time I’ve added salt, pepper, some seeds and nuts the salad may have as many as 20 different ingredients in it. See here is information on 30 healthy ingredients:
“While other countries stress variety (especially when it comes to vegetables and fruit), only Japan has gone so far as to quantify an actual number to aim for. According to Nutrition Australia, people who eat a wide variety of foods are healthier, have a reduced risk of heart disease and diabetes and live longer.” A Google reference
Korean meals are also inclusive of many ingredients for bringing health to the body (mind and spirit).