Beyond the Produce Aisle: Asian Vegetables with Underrated Nutrients

13. Shiso Leaf (Perilla): The Antioxidant Anti-Allergy Herb

Shiso, or Perilla leaf, is a fragrant herb with a unique taste that blends mint, basil, and cumin. It is rich in potent polyphenols and rosmarinic acid, giving it powerful anti-inflammatory and antioxidant properties. Uniquely, Shiso is often studied for its traditional use in allergy and asthma relief, as its compounds may help inhibit histamine release. Used fresh as a wrap for rice or meat, or finely shredded in salads, Shiso is an easy, low-calorie way to infuse meals with a high concentration of beneficial compounds that work systemically to combat inflammation and allergic response.

14. Enoki Mushrooms: Immunity and Texture Boost

Enoki mushrooms are long, thin, white-capped fungi, often found clustered together. Unlike many vegetables, Enoki are notable for their high-quality protein and significant content of beta-glucans, specialized fibers known to powerfully modulate and support the immune system. They add a unique, delicate crunch and a mild, savory flavor to raw salads and hot soups. Enoki are low in calories and fat, making them a fantastic textural addition that contributes to satiety. Their distinctive appearance and dense concentration of immune-boosting compounds set them apart from common kitchen vegetables.