Fish mint, also known as Houttuynia cordata Thunb., is a perennial herb native to East and Southeast Asia. With a distinctive purple stem and heart-shaped leaves, this plant emits a strong fish-like odor when crushed, hence its name. Fish mint is widely grown in Vietnam, often found wild in damp areas such as streamsides, rice fields, and home gardens. It is now cultivated for both culinary and medicinal purposes.
Fish mint has a strong, pungent aroma that may be off-putting to some, but for those who have acquired a taste for it, it is a beloved herb that adds a unique flavor to dishes, especially when paired with fermented fish soup (bún mắm), crab noodle soup (bún riêu), boiled meat, and offal.
Beyond its use as a fresh herb, fish mint is incredibly versatile. It is commonly served raw as an accompaniment to main dishes, but it can also be cooked or blended into refreshing drinks. A popular way to enjoy it is in a smoothie with mung beans, creating a delicious and cooling treat that is also good for the skin and helps treat acne. Alternatively, cook it into a soup with minced meat for a nourishing and light meal. In rural areas, a simple yet satisfying dish is fresh fish mint dipped in a spicy garlic fish sauce.
Fish mint is an affordable ingredient, typically costing between 10,000 and 25,000 VND per kilogram in traditional markets and supermarkets, depending on the region and quality. Hydroponically grown or organically cultivated fish mint may command a higher price, ranging from 30,000 to 40,000 VND per kilogram.
Nutritionally, fish mint is a powerhouse. According to the Vietnamese Food Composition Table by the Ministry of Health, 100 grams of fish mint contains 91.5 grams of water, 22 calories, 2.9 grams of protein, 2.7 grams of carbohydrates, 1.8 grams of fiber, 68 milligrams of vitamin C, and 620 micrograms of beta-carotene. Notably, its vitamin C content surpasses that of oranges.
Is it safe for pregnant women to consume fish mint?
Fish mint is a nutrient-dense herb, packed with essential vitamins and minerals that can benefit both pregnant women and their developing fetuses. However, it should be consumed in moderation. Due to its high levels of vitamin A and beta-carotene, which are crucial for healthy skin and the conversion of vitamin A, it should be eaten in appropriate amounts during pregnancy. Vitamin K, found in fish mint, plays a vital role in protecting nerve cells, while minerals such as iron, manganese, calcium, magnesium, and potassium are all essential during pregnancy.
However, due to its cooling nature, excessive consumption of fish mint may cause stomach discomfort and bloating, especially in pregnant women with sensitive digestion. Therefore, it is advisable for pregnant women, especially during the first trimester, to consult a doctor before including fish mint in their diet. A daily intake of up to 20 grams of fish mint, whether consumed raw, cooked, or juiced, is generally considered safe and helps prevent unpleasant symptoms like dizziness and nausea.
When using fish mint, ensure it is thoroughly washed and soaked in salted water to eliminate any parasites or bacteria. It can be consumed raw, cooked, or juiced, depending on personal preference and tolerance.
Benefits of Fish Mint for Pregnant Women
Prevents Constipation
Rich in fiber and water content, fish mint promotes smooth digestion and helps prevent constipation, a common issue during pregnancy. Consuming 10-20 grams of fish mint daily for 10-14 days can soothe the stomach and enhance intestinal function.
Relieves Frequent Urination and Burning Sensation
As the fetus grows, it puts pressure on the bladder, causing frequent urination and sometimes a burning sensation. Drinking fish mint juice or consuming the herb in moderate amounts for 7–10 days can help alleviate these uncomfortable symptoms.
Enhances Skin Health
Fish mint is rich in antioxidants like flavonoids (quercetin, polyphenols, rutin, etc.), which have anti-inflammatory and antibacterial properties. This helps improve skin health, reducing acne breakouts that are common during pregnancy. It also cleanses pores and promotes a brighter, smoother complexion.
Safely Reduces Fever
In traditional medicine, fish mint is valued for its cooling properties. For pregnant women who cannot take conventional fever-reducing medications, fish mint juice is a natural and safe alternative to reduce mild fevers without side effects.
Controls Weight Gain
Fish mint is low in calories but high in fiber and essential nutrients like vitamin B, iron, and potassium. It aids digestion, prevents fat accumulation, and helps manage weight gain, especially in areas like the abdomen, face, and limbs.
Boosts Immunity
Certain compounds in fish mint stimulate the production of lymphocytes, which are crucial for a strong immune system. This helps pregnant women enhance their resistance to common ailments during pregnancy.
Soothes Cough and Throat Irritation
Fish mint is a natural remedy for coughs, providing relief from both dry and productive coughs without the need for conventional medications, which may be unsafe during pregnancy.
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