Discover Healthy Ingredients for Chinese Meals

Chinese dishes have always had a reputation of being indulgent, but there’s no reason why they can’t maintain their amazing and distinctive tastes, and be healthy as well, especially now that you’re in your 50s or 60s. The key lies in planning your meals properly and eating in moderation. Here is the list of the most popular ingredients and their nutritional benefits that will help you to make your very own healthy recipes.

Healthy Meats

Shrimps, skinless chicken breast, fish and scallops are great sources of lean proteins. These ingredients are also full of iron and zinc, which improves cell signalling in the brain and that a shortage in your diet can lead to depression. Shrimps are also high in DHA and EPA, which help improve your cognitive function.

Avoid trans-fat-heavy meats like fatty cuts of beef or pork and chicken with skin. And, where possible, try to avoid frying the meat. Maybe prepare them by steaming them instead.

Fresh Ingredients

Ginger adds a special flavour and zest to stir fried food, and many fruit and vegetable dishes. Ginger possesses numerous therapeutic properties, including antioxidant and direct anti-inflammatory effects. It also inhibits the formation of inflammatory compounds.

Despite their fiery hot flavour, chillies are known for their medicinal and health-benefiting properties. Fresh chilli peppers, red and green, are a rich source of Vitamin C. Known for its antioxidant properties, Vitamin C is important for the collagen synthesis inside the human body. Chillies also contain the B-complex group of vitamins, which are beneficial for heart health.


Dark green leafy vegetables are always a safe bet. They contain folate, which helps with cognitive health and even decreases the risk of pancreatic cancer.

Bok choy is probably one of the healthiest vegetables in the world. When eaten fresh, this leafy vegetable is a rich source of Vitamin C. Regular consumption of foods rich in Vitamin C helps the body develop resistance to infectious agents and reduce pro-inflammatory free radicals from the body. Bok choy contains B complex vitamins and many minerals such as potassium, manganese, iron or magnesium.

Similarly, snow peas are a “vitamin bomb” and a good source of riboflavin and Vitamin B6. Riboflavin helps fight against early aging and development of heart disease, whereas B6 helps regulate levels of the amino acid homocysteine, which is associated with heart disease.

Bamboo shoots are not only delicious, but are also rich in nutrients, and rank among the five most popular healthcare foods in the world. Bamboo shoots are high in proteins, which produce eight essential and two semi-essential amino acids. This popular vegetable prevents cancer, improves appetite and helps with digestion.


Simply put, we can’t imagine a world without rice! Rice is at the core of almost every meal, after all. But during the refining process, white rice is stripped off of all the vitamins and minerals that are essential for our body. In fact, white rice has 80% less Vitamin B1 and 90% less Vitamin B6. Brown rice, on the other hand, is rich in both those nutrients, which can respectively help with heart and cognitive health.

Soy Products

Tofu has many health benefits. Studies done by the Department of Preventive Medicine in Korea’s Gachon University have shown that tofu can reduce the risk of stomach cancer1. Fermented tofu works also as an antioxidant by damaging free- radicals. Regular consumption of tofu has shown to reduce cholesterol, which can lead to blocked arteries and heart disease.

Healthy Beverages

Green tea has many health benefits. Flavonoids that can be found in green tea improve memory, learning capacity and other cognitive functions.

If your biggest worry about moving past your 40s was that you would have to lose out on all your favourite dishes, you can rest easy. As you can see, you can still enjoy everything you loved – just with slight changes.