Beyond the Produce Aisle: Asian Vegetables with Underrated Nutrients

Lisette Marie

15. Perilla Seed Oil: The Superior Plant Omega-3

Raw Green Organic Perilla Sesame Leaves. Photo Credit: Envato @bhofack2

While you cover seeds, the oil extracted from Perilla (Shiso) seeds is one of the richest plant-based sources of Alpha-Linolenic Acid (ALA), an essential Omega-3 fatty acid. In fact, it often contains a higher concentration of ALA than flaxseed oil. ALA is crucial for heart and brain health by reducing systemic inflammation. Used primarily as a non-heating finishing oil in dressings and drizzles, Perilla Seed Oil imparts a light, nutty flavor. It's an excellent, specialized swap for standard cooking oils when focusing on maximizing daily intake of vital plant-based anti-inflammatory fats.

16. Chayote (Choko): The Mineral-Rich Mild Gourd

Sechium edule on sale, Réunion Island. Photo Credit: Wikimedia Commons @David Monniaux

Chayote, a light-green, pear-shaped gourd, is an incredibly mild and versatile vegetable often overlooked. While low in calories, it is an excellent source of essential trace minerals like manganese, copper, and zinc, which are vital for enzyme function, immune health, and cellular protection. Its real value, however, lies in its high water content and gentle fiber, making it extremely easy to digest. Chayote's crisp texture is perfect raw in salads or slaws, and it absorbs flavors beautifully when quickly sautéed or added to mild curries and soups.

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15. Perilla Seed Oil: The Superior Plant Omega-3

16. Chayote (Choko): The Mineral-Rich Mild Gourd

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