The Health Benefits of Asian Cuisine

Every day new diseases and illnesses are linked to poor diet and lifestyle choices. Everyone seems to be looking for nutrition advice in the wrong places. Why not look to a system that has been proven to work for over a thousands years. The Asian diet is frequently highlighted among doctors and scientists when talking about long life expectancy. This is a culture overflowing with healthy recipes and a history of low heart disease and cancer rates along with many other illnesses.

The Asian culture was one of the first in history to make the connection between food and one’s health. Specifically the northeast part of Asia, which includes China, Korea and Japan. We now realize the century’s old low fat diet of rice and steamed vegetables are healthy diet recipes, which are also good for weight loss.

The protein in the Asian cuisine is mostly in the form of rice, beans, fish, nuts, grains and seeds. This is a stark contrast with the Western world, which is known for using milk and meats as their primary protein source. In the Asian culture meat and poultry are used sparingly.

A few important extras in this culture’s healthy cooking arsenal are items like sesame oil and tea. Sesame oil is full of antioxidants and is a source of polyunsaturated fats (omega-3, 6 and 9 to be specific). This is linked to heart disease prevention along with prevention and treatment of diabetes, arthritis, high blood pressure, osteoporosis and hypertension.

The Asian drink of choice is Tea. Both green and black teas have tons of health benefits. Tea fights cholesterol, acts as a diuretic and can help fight free radicals which can lead to heart disease among many other illnesses. Green tea specifically has been used to treat everything from minor headaches to preventing tooth decay and depression. It is rich in antioxidants with high levels of Vitamin C and E, which boost your overall immune system. Some studies even claim green tea can reduce the risk of certain types of cancer of up to 60 percent.

The Spice of life

Herbs and spices have been around for centuries - and not just as flavorings. Many herbs and spices have anti-microbial properties and were routinely used to preserve food in the days before refrigeration. In traditional medicine, cumin, coriander, fennel, mint and garlic were also used to cure digestive disorders, while parsley-seed extract was employed as a laxative and to relieve fluid retention.

Today, many herbs and spices continue to be used as natural remedies - for example, ginger, which is a popular treatment for nausea and vomiting. However, the health benefits of these flavorsome ingredients might be more than just remedial. A review in the Medical Journal of Australia shows herbs and spices provide a wide range of nutrients and phytochemicals (plant chemicals) that can help prevent disease and contribute to better health.

What makes them so good?
Research has found herbs and spices contain high concentrations of antioxidants, which help fight the free radicals that can cause disease. They also contain other protective phytochemicals, such as curcumin (in turmeric), capsaicin (chili), allicin (garlic) and gingerol (ginger), as well as a variety of vitamins, including vitamin C.

Herbs and spices can also enhance the health-related properties of other foods in a phenomenon called 'food synergy'. For this reason, it might be more beneficial to enjoy the real thing in a meal rather than taking supplements. Another benefit of herbs and spices is their flavor-boosting properties. Use them in cooking to limit the need for salt, fats or sugar. Herbs and spices also add aroma, increasing food 'satisfaction' and making you less likely to overeat.

Which is which?
Herbs generally come from the leaves of plants, while spices come from the seeds, berries, bark or roots. However, this is not completely cut and dried, as sometimes herbs and spices can come from the same plant. For example, you can use fresh coriander leaves as a herb to garnish curries and ground coriander seeds as a spice to make curry paste.

Fresh or dried?
As long as they're stored correctly, both fresh and dried herbs and spices contain helpful phytochemicals. Simply choose the flavorings that suit the dish you're making.

Quality control
It's important to store herbs and spices correctly. Wrap fresh herbs in paper towel and place in a plastic bag in the fridge, or stand them for up to one week in a jar of water covered with a plastic bag. Store dried herbs and spices in an airtight container or plastic bag in a cool, dark cupboard for up to six months. Don't keep them near the stove, as the heat will affect the quality and flavor.

To preserve their delicate flavor, color and texture, add fresh leafy herbs at the end of cooking. Add dried herbs and spices at the beginning of cooking to allow the strong flavors to permeate the dish.

How much do I need?
Typically, herbs and spices are used only in small amounts, so use them as often as you can to make the most of their health benefits. Along with vegetables, fruits, legumes, wholegrains, nuts and seeds, they help you achieve a beneficial daily amount of protective plant foods.

Curry: a brain food?
The phytochemical curcumin found in curry powder might help keep the brain young as we age. A study of 1000 elderly adults in Singapore found that those who ate curry often were half as likely to suffer from mental decline. Curry is also believed to contribute to the low rates of cancer found in India.

Ten ways to enjoy more herbs and spices:

1. - Add garlic and dried mixed Italian herbs to pasta sauces.
2. - Sprinkle cinnamon on wholegrain toast or breakfast cereal
3. - Stew apple with nutmeg and cloves.
4. - Add curry powder or paste to lean meat or legumes and vegetables.
5. - Add fresh herbs to salads and sandwiches.
6. - Serve cooked lean meat, chicken or fish with herb salsa.
7. - Infuse mint, lemongrass or ginger in hot water as an alternative to tea.
8. - Use mint to garnish cool water or fruit drinks.
9. - Add oregano, rosemary and marjoram to roasted vegetables.
10. - Add rosemary to hot or cold potato salads.

Savor the flavor
It's easy to incorporate herbs and spices into your daily diet. Try these simple ideas:

1. Basil: Health benefit - anti-cancer; Use in Asian stir-fries, tomato salads and pesto
2. Cinnamon: Health benefit - lowers blood-glucose levels; Use in fruit desserts, baked goods and meat tagines
3. Cloves: Health benefit - anti-bacterial; Use in cooked fruit desserts, meat casseroles and chai tea
4. Coriander: Health benefit - aids digestion; Use in Salads or as a garnish for Asian and Indian dishes
5. Cumin: Health benefit - anti-inflammatory; Use in curries and Middle Eastern dishes
6. Dill: Health benefit - anti-bacterial; Use in fish and potato dishes
7. Flat-leaf parsley: Health benefit - anti-microbial; Use in salads, soups, stews and salsas
8. Garlic: Health benefit - lowers cholesterol, anti-inflammatory, anti-microbial; Use in sauces, stir-fries, soups, marinades, curries, casseroles
9. Ginger: Health benefit - arthritis pain relief, anti-nausea, anti-inflammatory; Use in Asian stir-fries, Indian curries, fruit desserts and fruit juices
10. Lemongrass: Health benefit - anti-cancer; Use in Asian soups, stir-fries and tea infusions
11. Marjoram: Health benefit - anti-microbial; Use in salad dressings, marinades and sauces for Mediterranean dishes
12. Mint: Health benefit - anti-cancer, anti-bacterial, aids digestion; Use in fruit salads, fruit drinks, Asian-style salads
13. Oregano: Health benefit - anti-microbial; Use in marinades, sauces and dressings
14. Peppermint: Health benefit - anti-microbial, anti-viral, soothing for irritable bowel; Use in tea infusions and Asian salads
15. Rosemary: Health benefit - anti-cancer; Use in marinades, sauces, stuffings, rubs
16. Sage: Health benefit - bone strength and memory; Use in salads and stuffings
17. Tarragon: Health benefit - anti-cancer, aids digestion; Use in dressings, flavored vinegars, sauces for poultry, fish & game
18. Thyme: Health benefit - bone strength; Use in soups, stuffings and casseroles
19. Turmeric: Health benefit - anti-cancer; Use in curries