Health & Life

7 Must-Have Anti-Inflammatory Foods: Overlooked by Vietnamese People Despite Being Cheap and Abundant in the Market

What are the 7 superfoods that have the ability to fight aging, prevent diseases, restore health, and are praised by the world but overlooked by the Vietnamese people?

Administrator

2 March, 2024

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In fact, in Vietnam, there are many popular foods that many people know about but not everyone understands the miraculous benefits they bring. 7 superfoods that have anti-aging and cancer prevention properties, and can restore health, are praised by the world but ignored by Vietnamese people. What are those types?

1. Black Garlic

Black garlic is a product made from garlic bulbs that have undergone processing and are not naturally available. To obtain black garlic, regular garlic bulbs must undergo a slow fermentation process under extremely strict temperature and humidity conditions. Studies have shown that fermented garlic has a significantly higher amount of active ingredients compared to raw garlic.

The fermentation process gives black garlic a characteristic sweet taste and naturally increases the concentration of antioxidants, which is almost double that of raw garlic. These compounds also help reduce cholesterol and the risk of cancer. Thanks to the compound S-allylcysteine in fermented garlic, it has the ability to inhibit certain cancer cell lines such as stomach cancer, liver cancer, colorectal cancer, rectal cancer, breast cancer, and more. In addition to minimizing the risk of cancer, this type of food also effectively prevents the growth of cancer cells. Moreover, black garlic does not cause bad breath.

2. Seaweed

Seaweed is a type of seaweed that grows in shallow water and is found along coastlines around the world. In the East Sea, the main species is Ljaponica Aresch. Due to absorbing nutrients from the marine environment, seaweed is rich in vitamins, minerals, trace elements in trace form, and enzymes. In medicine, seaweed has the effect of promoting bowel movements, regulating the thyroid gland, aiding in weight loss, and reducing blood sugar levels in people with diabetes, as well as antioxidant properties.

As a potential warrior against breast cancer, seaweed contains a lot of vitamin K, calcium, and other necessary nutrients. And its natural alginate fiber can help block fat.

3. Cassava

Cassava is very popular and cheap in Vietnam. Cassava has a sweet and crispy taste, contains fiber that helps flatten the stomach. The fiber from cassava acts as a prebiotic that promotes beneficial bacteria in the gut. Cassava contains vitamin C, E, and beta-carotene, all of which are good antioxidants that prevent damage to cells and harm the body.

Fiber and vitamin C dissolved in cassava have the ability to dissolve cholesterol in the blood and prevent the risk of cardiovascular diseases, especially stroke. In addition, potassium in cassava also helps relax blood vessels, thus effectively lowering blood pressure.

4. Buckwheat

Buckwheat is rich in niacin (good for hair and skin) and lignan, which have anticancer effects. In addition, the soluble fiber in buckwheat helps maintain stable cholesterol levels and can reduce the risk of heart disease.

5. Chia Seeds

A small teaspoon of chia seeds has the same amount of fiber as a bowl of oatmeal, providing good calcium for bones and supplying beneficial omega-3 fatty acids for the heart. Chia seeds are also a rich source of iron that many women do not get enough of.

6. Kefir

Kefir is a fermented drink made from fresh milk. It has less sugar than yogurt but more protein and is rich in probiotics. The beneficial bacteria in kefir enhance the immune system and can help prevent colon cancer.

7. Broccoli Sprouts

Broccoli sprouts are newly grown broccoli that is only 3 days old. They contain high levels of sulforaphane, a cancer-fighting compound that is 50 times higher than that found in mature broccoli. Research shows that sulforaphane can combat breast cancer, prostate cancer, colorectal cancer, liver cancer, and lung cancer.

Sulforaphane in broccoli sprouts can also protect against some brain diseases, including stroke, Alzheimer’s, and Parkinson’s, as well as improve symptoms of autism spectrum disorders. Additionally, studies have shown that sulforaphane can protect brain cells and improve mental health conditions such as memory loss.

Frequently asked questions

Some anti-inflammatory foods that are affordable and accessible in the Vietnamese market but often overlooked include ginger, turmeric, garlic, green tea, olive oil, dark leafy greens, and tomatoes.

These foods contain compounds and nutrients that have been shown to reduce inflammation in the body. For example, ginger and turmeric contain curcumin, a potent anti-inflammatory compound. Garlic is rich in sulfur compounds with anti-inflammatory properties. Green tea contains catechins, olive oil provides oleocanthal, and dark leafy greens are rich in vitamin K, all of which can help reduce inflammation.

Chronic inflammation is linked to various health conditions such as heart disease, cancer, and autoimmune disorders. By incorporating these anti-inflammatory foods into your diet, you can help reduce the risk of these chronic conditions and promote overall health. These foods also provide essential nutrients, antioxidants, and fiber, which can improve digestion, boost the immune system, and enhance your overall well-being.

You can easily incorporate these anti-inflammatory foods into your daily meals. For example, start your day with a ginger-turmeric tea or add chopped ginger and turmeric root to your morning smoothie. Use olive oil as your primary cooking oil, and generously add garlic and onions to your dishes. Include dark leafy greens like spinach or kale in salads, soups, or stir-fries. Snack on cherry tomatoes or enjoy a cup of green tea with your meals.

While these foods are generally safe and nutritious, some individuals may have specific sensitivities or allergies. For example, those with gallbladder issues should consult a doctor before consuming large amounts of turmeric. Additionally, while rare, some people may experience heartburn or acid reflux from excessive garlic or onion consumption. It’s always a good idea to introduce new foods gradually and pay attention to your body’s response.