Six healthy Asian foods you should be eating more of

Eastern medicine emphasizes food as a form of medicine. Rather than quick fixes and bursts of supplementation, the focus should be on balancing the body by enjoying nutrient-dense foods. In honor of World Health Day, we’ve put together a roundup of the healthiest Asian foods and ingredients.

Ginseng

Ginseng is the king of traditional Chinese herbology. The fleshy roots of this short, slow-growing plant offer numerous medicinal properties such as boosting energy, supporting cognitive function, lowering cholesterol and blood sugar levels, promoting relaxation, and potentially managing diabetes symptoms. Both American and Asian ginseng varieties are full of vitamins, antioxidants, and minerals such as iron, calcium, and potassium. The root is also known for treating erectile dysfunction—but the verdict is still out on that one. 

Wood ear mushroom

This alien-looking fungus central to many Chinese soups, stews, and stir-fries is not only delicious but also a great source of fiber, protein, and essential micronutrients such as copper, selenium, and phosphorus. Wood ear mushrooms are full of disease-fighting antioxidants;  one study by Kyungpook National University showed that wood ear mushroom extract may help kill off tumor cells in the bones, lungs, and stomach. In a 2015 study published in the International Journal of Medicinal Mushrooms, wood ear mushrooms were found to be effective at blocking the growth of bacteria that can cause infection in humans.

Kimchi

Kimchi refers to a whole class of salted, fermented vegetables omnipresent on Korean tables. The fermentation process itself gives kimchi all the gut-healthy benefits of probiotics, and eating at least two servings of kimchi per week has been found to assist with maintaining a balanced gut microbiome and improving IBS symptoms. It’s also a great hangover helper, as kimchi restores the healthy gut bacteria and vitamin B that is depleted when you consume alcohol. 

Lotus root

The porous limb-like appendages that hold up beautiful lotus flowers are insanely nutritious and delicious. Commonly used in soups, stews, stir-fries, and salads, lotus root is a great source of heart-healthy nutrients like fiber, potassium, and iron. Along with various cancer-fighting properties, this crunchy vegetable is also an excellent source of vitamin C, which boosts your immune system.

Leftover white rice

If you grew up in an Asian household, you probably always had leftover rice in your fridge ready for reheating with your next meal or repurposing as fried rice. When cooked white rice is cooled for at least 24 hours, its glycemic index decreases and its glycemic-resistant starch content increases. This means that leftover rice from the refrigerator will have less of an effect on your blood sugar than a freshly cooked pot. The glycemic index doesn’t increase again with reheating!  

Star anise

Celebrity diet trends have put the medicinal effects of Eastern spices like turmeric and cloves in the Western spotlight. But did you know that star anise, a central component in Chinese and Vietnamese cooking, also offers fantastic health benefits? The pretty, licorice-tasting spice helps fight certain strains of flu, has antioxidant effects, and acts as an antibacterial and antiviral. Next time you get sick, opt for some pho with extra star anise.