Is delicious food unhealthy, and healthy food unpalatable? Do you like coriander? A doctor has listed 10 healthy foods that many people steer clear of. In fact, these foods offer benefits like lowering blood sugar, reducing cholesterol, preventing cancer, aiding weight loss, and protecting eye health. Their nutritional value is exceptionally high.
Family medicine physician Dr. Lee Tang-yuet listed 10 foods on his YouTube channel that some people find unappealing but are very healthy. These nutrient-rich foods are often disliked and avoided by many due to their distinctive tastes or textures.
Sing Tao Headline synthesized opinions from Lee, along with explanations from several nutritionists and doctors, to explore the health benefits of these often-disliked foods.
1. Bitter Melon
Bitter melon isn't just for clearing body heat! Lee Tangyue points out that although bitter melon is bitter, it's rich in Vitamin C and dietary fiber, and helps stabilize blood sugar.
- Nutritionist Lau Yu-tsz previously stated that bitter melon's blood sugar-lowering effects come from "charantin" and "polypeptide-P." The former stimulates insulin secretion and helps break down blood sugar; the latter has a structure similar to insulin, aiding blood sugar stability.
- Bitter melon is rich in pectin; studies confirm it can lower blood lipids and cholesterol while increasing good cholesterol.
- It also has anti-cancer properties; its Vitamin C content fights free radicals.
- From a Traditional Chinese Medicine perspective, bitter melon clears heat and reduces internal fire.
2. Okra
Want to improve constipation and lower blood sugar? Lee notes that okra is full of mucus, but it's actually a high-fiber food that helps maintain digestive system health.
- Hong Kong registered dietitian Lam Sze-man previously pointed out that okra's skin and seeds are rich in "rhamnogalacturonan," believed to slow down digestion and delay the absorption of dietary sugars, thereby slowing the blood sugar spike.
3. Garlic Chives (Leeks)
Eating more garlic chives can clear blood vessels and prevent heart disease? Lee indicates that garlic chives contain abundant Vitamin K and folate, which help maintain cardiovascular health.
- Nephrologist Dr. Hung Wing-cheung once mentioned that garlic chives are sulfur-rich foods. The liver needs sulfur to remove mercury and certain food additives for detoxification; sulfur also has anti-inflammatory effects.
4. Celery
Don't like eating celery because, like coriander, its taste is unappealing? Lee says that although celery has a strong odor, it's high in water and fiber content, aiding weight loss.
5. Carrots
Often picked out by fussy eaters, did you know carrots can prevent colds? Lee states that carrots are rich in beta-carotene, which helps maintain healthy vision.
- Registered dietitian Jim Lau previously said that per 100g, carrots contain 2.9g of fiber and can provide 100% of the daily requirement for Vitamin A. Furthermore, carotene is a fat-soluble antioxidant that can protect the body's respiratory tract and skin tissues.
6. Green Bell Peppers
Among green vegetables, besides broccoli, green bell peppers are another commonly disliked food. Lee points out that green bell peppers are actually rich in Vitamin C.
- Nutritionist Go Man-man stated that green bell peppers have the highest dietary fiber content among the four colored bell peppers and are also rich in chlorophyll, aiding detoxification, bowel movements, and promoting metabolism.
7. Snow Peas
Green legumes are another category often picked out. Lee notes that snow peas are also very high in protein and fiber, though their texture can be somewhat dry.
8. Kale
Kale tastes slightly bitter, but it's a superfood! Lee says kale is rich in Vitamin K and indoles, but many people mind its relatively tough texture and slight bitterness.
- UK Clinical Nutrition MSc Sam Rice explained that kale is a cruciferous vegetable containing antioxidants that help prevent cancer. It's also rich in Vitamins C and K, aiding in the prevention of cardiovascular disease, osteoporosis, degenerative arthritis, and is listed as a must-eat food for those over 50.
9. Coriander (Cilantro)
Can eating coriander prevent fatty liver? Lee indicates that coriander contains abundant antioxidants like Vitamins A, C, and K.
- Nutritionist Lam Yu-mei previously pointed out that coriander contains various phytosterols, helping to lower cholesterol and blood lipids. Moreover, it contains flavonoids like quercetin, rutin, and apigenin, which help lower blood pressure. Coriander leaves also contain quercetin, which helps reduce liver fat.
10. Eggplant
The texture of eggplant isn't for everyone, but it's equally nutritious. Lee states that eggplant is rich in fiber, Vitamin B1, and B6.
- Nutritionist Go Man-man mentioned that purple vegetables, including eggplant, are rich in phytochemicals like anthocyanins, phenolic acids, and resveratrol, which help maintain memory, fight aging, and support urinary system health.
