Maybe you know off by heart the nutritional benefits of popular vegetables, such as tomatoes, broccoli and spinach, but chances are you may not realise the health goodies that are in your sushi roll or favourite Asian soup. Here’s a sample.
1. Nori
That green wrapping around your sushi roll is sometimes dubbed ‘the other green superfood’. An excellent source of vitamin C, iron, calcium, zinc, magnesium and folate, nori is also packed with an essential mineral that’s missing from many other foods: iodine, which supports thyroid function. As well as sushi, try nori sprinkled or sliced in rice dishes.
2. Miso
This popular Japanese soup has a beneficial gut-friendly ingredient. “Miso is made by fermenting soybeans, so it contains probiotics,” says dietitian Laura Iu. It’s also rich in B vitamins and choline (both good for cognitive function) and vitamin K, which aids wound healing. Think beyond soup: miso is great in a marinade for meat or fish, or whisked into a dressing.
3. Bok choy
This leafy green is a good, non-dairy source of calcium and it’s particularly high in vitamins C and K. It’s also full of antioxidants, which can help protect against inflammation. In fact, one study found that eating bok choy once a week helped reduce the risk of some cancers.
4. Sesame oil
Best used as a flavour enhancer, not as cooking oil, sesame oil is filled with heart healthy monounsaturated and polyunsaturated fats, antioxidants that help fight damaging free radicals, and the amino acid tyrosine, which boosts levels of mood-lifting serotonin.
5. Daikon
This mild-flavoured Japanese radish can be cooked or pickled. It has a high water content and is a good source of fibre and vitamin C.
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