Top 5 healthy ingredients in Southeast Asian cuisine

Southeast Asian cuisine

Southeast Asian cuisine is known for its bold flavors, exotic ingredients, and healthful qualities. From spicy curries to fresh salads, this cuisine is packed with nutrients that are good for the body. 

Here are the top 5 healthy ingredients commonly found in Southeast Asian cuisine and their nutritional benefits.


Lemongrass is a common ingredient in Southeast Asian cuisine, especially in Thai and Vietnamese dishes. It is known for its citrusy and slightly sweet flavor, as well as its anti-inflammatory and antioxidant properties. Lemongrass contains essential vitamins and minerals such as Vitamin A, Vitamin C, folate, and potassium, which can help to boost immunity and improve digestion.

Dishes with Lemongrass: Tom Yam Soup (Thailand),  Lemongrass Chicken (Vietnam), Lemongrass tea


Turmeric is a popular spice in Southeast Asian cuisine, particularly in Indian and Indonesian dishes. Its bright yellow color and anti-inflammatory properties are well-known. Studies have shown that curcumin, a compound found in turmeric, offers numerous health benefits. They include reducing inflammation, improving brain function, and lowering the risk of chronic diseases.

Dishes with Turmeric: Nasi Kuning (Malaysia), Masaman Curry (Thailand), Fish Curry (South Asia)

Coconut Milk

Coconut milk is a staple in many Southeast Asian dishes, particularly in Thai and Indonesian cuisine. It is a rich source of medium-chain fatty acids, which can provide a quick source of energy for the body. Coconut milk also contains essential vitamins and minerals such as iron, magnesium, and potassium, which can help to improve heart health and boost immunity. However, coconut milk can be high in cholestrol so moderation is key.

Dishes with Coconut milk: Tom Kha Gai (Thailand), Beef Rendang (Indonesia), Laksa (Singapore)


Southeast Asian cuisine, particularly Thai and Indian dishes, commonly uses tamarind as a fruit. Its tangy and slightly sweet flavor is due to its high levels of antioxidants, which can help protect the body against free radical damage. Tamarind is also a good source of fiber, which can help to improve digestion and promote weight loss.

Dishes with Tamarind: Pad Thai (Thailand), Sambar (India), Sinigang (Philippines)


Galangal, a root similar to ginger, commonly appears in Thai and Indonesian dishes. Known for its anti-inflammatory and anti-bacterial properties, it has a slightly spicy and citrusy flavor. Galangal contains essential vitamins and minerals such as Vitamin A, Vitamin C, and potassium, which can help to improve immunity and promote healthy skin.

Dishes with Galangal: Soto Ayam (Indonesia), Nasi Ulam (Malaysia), Laksa (Singapore)

In conclusion, Southeast Asian cuisine is a great source of healthy ingredients that can provide numerous health benefits. From lemongrass to turmeric, coconut milk to tamarind, and galangal, incorporating these ingredients into your diet can help to improve your overall health and wellbeing.


Share via

Also worth reading

People also read: