One of the best ways to boost your immune system is to make the right food choices. Living in Asia, we’re surrounded by an array of fresh ingredients that have its unique nutrients. Many a times, we read about enjoying fresh produce found in Western and European countries that are rich in nutrients but are sold at hefty prices in Asia as they’re imported goods.
So, why not enjoy nutrients from fresh produce that are grown locally or by our neighbouring countries instead? It’s not only more pocket friendly, the possibility of it reaching the grocer from the farm in a much shorter time is more likely as well. In other words, it’s much fresher and most likely contain lesser chemicals that are commonly used to expand the shelf life of fresh produce.
So, here’s a list of ingredients grown in Asia that are known to be powerful immune boosters too!
Capsicum
Also known as bell peppers, these brightly coloured fruits are naturally available in red, green and yellow. They’re rich in vitamin A and C. It’s also a good source of dietary fibre, folate and vitamin E. Capsicum is locally grown in Malaysia and the best part is, you’ve the option to enjoy this fruit raw. This means that you can fully reap its nutrients without reducing its nutrient levels due to the exposure to heat.
Though, if you’re watching your blood sugar level, you might want to consider the green capsicum as it contains the least amount of natural sugars.
Enjoy more of it!
Capsicum can be enjoyed raw or cooked. Simply slice it thinly and add some to your salad if you enjoy eating it raw. Alternatively, you could halve a capsicum, fill it with a filling of your choice such as minced meat or tuna and bake it.
Edamame
Edamame are immature soybeans but unlike soybeans, they are often sold in their pods. This delicious and nutritious source of protein is also rich in an array of vitamins and minerals including iron, folate, manganese, vitamin K and riboflavin.
Edamame can be easily grown in your garden or balcony. Alternatively, they’re also grown in many farms around Malaysia and available frozen too. Besides boosting your immune system with its natural nutrients, edamame may also help to lower cholesterol levels and maintain your blood glucose levels.
Enjoy more of it!
The simplest way to enjoy edamame is to boil it in salted water for just a couple of minutes. Alternatively, you could also add the beans to your noodles or any stir-fry dishes.
Kailan
One of the most pocket-friendly immunity boosting ingredients, kailan is a popular vegetable that’s commonly sold in markets as well as served in many restaurants. The nutritional power of kailan is often taken for granted. This dark green leafy vegetable is rich is vitamin A, B, C and K!
Plus, kailan also contains phytonutrients, a powerful source of antioxidants that’s known to boost your immune system. With kailan, you can expect to enjoy beta- carotene, lutein and zeaxanthin, which are antioxidants known to protect the health of your eyes from free radical damage.
Enjoy more of it!
Kailan is enjoyed cooked. This vegetable can be stir-fried with garlic, shrimp paste or any seasoning of your choice. If you enjoy the natural taste of kailan, you could also blanch it and enjoy it with a serving of noodles or rice.
Purple Cabbage
Unlike its green sibling, the purple (or sometimes known as red) cabbage contains a much richer nutrition content. When eaten raw, this cabbage is truly nutritious. Some vitamins that purple cabbage are rich in includes vitamin A, B and C. It also contains potassium and thiamine.
Purple cabbage may help to fight against inflammation not just through consumption. It is believed that applying cabbage skin on your skin could help to reduce inflammation too.
Enjoy more of it!
The next time you’re preparing a salad or a side of coleslaw, be sure to add purple cabbage to your dish and enjoy its immune boosting benefits! You could also juice this vegetable to reap its natural nutrients.
Turmeric
One of the most popular Asian spices, turmeric has powerful antioxidant properties, which need no introduction to be honest, but of course, we found it vital to highlight it as an amazing ingredient that could boost your immune system!
This spice is used in many Asian cuisines including Indian, Malay, Peranakan and Indonesian cooking.
Curcumin is the powerful antioxidant that’s responsible for the health benefits of turmeric. Curcumin is found to increase the body’s antioxidant capacity. Hence, protecting your body from free radical damage.
Enjoy more of it!
Besides being used as a spice in cooking, the benefits of turmeric can also be enjoyed in the form of supplements or as a drink such as tea.
Butterfly Pea Flower
Often used as a natural form of colouring in Asian delicacies, there is a very good reason to the bright blue hue of this beautiful flower. Just like blueberries, which are known to have an extensive list of powerful anti-oxidative health benefits, butterfly pea flowers too contain the same type of antioxidant that’s found in blueberries, known as anthocyanin.
Research has found that anthocyanin can help to fight inflammation. Besides its natural immune-boosting properties, this pretty flower also helps to boost heart health, cognitive function and preserve your eyesight.
Enjoy more of it!
One of the most popular ways to enjoy the benefits of the butterfly pea flower, is to steep the flowers. You could also squeeze some lemon juice for a refreshing tangy drink and be amazed at how your drink naturally changes its hue.
Mangoes
Sweet and juicy, this tropical fruit is so versatile that it’s enjoyed sweet or savoury. If you’re a mango lover, we’ve got some great news for you!
Mangoes are rich in vitamin A, a vitamin that’s needed for the production of white blood cells. The lack of vitamin A in your body, is linked to an increased risk of infections. Plus, its fibrous content also helps to promote bowel movement.
Enjoy more of it!
Mangoes can be enjoyed as it is, add it to your smoothie, garden salads or even in your wraps! You could also use it as a natural sweetener for desserts such as homemade ice-cream, cheesecakes and pudding.
Isn’t it amazing to know that these amazing ingredients which are grown locally, can boost your immune system and help you to stay healthy? Plus, you could even grow some or if not all of them in your garden. So, be sure to enjoy the benefits of these local produce!
High heat kills nutrients?
Most cooking techniques such as stir-fry and saute cause minimal nutrition loss to your ingredients. However, long exposure to heat such as slow roasting can decrease nutrient content further.
