From Leafy Greens to Green Tea: How Asian Cuisine Can Promote Senior Wellness

Consuming a balanced, nutrient-rich diet can do wonders for your physical and mental health – and help you live longer. But how do you know which foods are suited to your lifestyle and tastes?

Known for an emphasis on fresh, flavorful ingredients, balanced flavors, lean proteins, and plant-based options, Asian cuisine offers a wealth of ingredients and dishes that promote overall well-being – especially for older adults.

“At Coterie, our chefs enjoy incorporating Asian ingredients into their menus,” says John Hetzel, Vice President of Culinary at Atria Senior Living. “They transform ordinary dishes into fun and flavorful offerings for our residents that also happen to be on the healthier side.”

On Thursday, May 22, Coterie residents can sample a taste of Asia – as well as its rich history, culture, and traditions – during Majesty of Asia, a continuation of the Year of Parties Social Series. For details and to RSVP, call Coterie Cathedral Hill at 415.915.6655 or Coterie Hudson Yards at 929.581.2050.

Now, let’s explore some nutrient-rich Asian foods that are just as delicious as they are nutritious.

Leafy greens and other vegetables

In Asian cuisine, vegetables are often featured in every meal. Leafy greens, such as spinach, bok choy, and mustard greens, are packed with vitamins A, C, and K – all of which can help maintain healthy vision, boost the immune system, improve bone health, reduce inflammation, and slow cognitive decline.

When it comes to stir-fries and soups, incorporating vegetables adds a burst of flavor – and a wealth of nutrients that are essential for aging well. Broccoli, mushrooms, bell peppers, sugar snap peas, and carrots are all good options.

Fish

Rich in high-quality protein and omega-3 fatty acids, fish like salmon, mackerel, and sardines are especially common in diets of those in coastal areas of Asia. Omega-3s have anti-inflammatory properties and are linked to a reduced risk of heart disease, making them particularly important for older adults.

Commonly referred to as “healthy fats,” omega-3s also help maintain bone health by promoting calcium absorption and reducing the risk of osteoporosis. Whether grilled, steamed, or made into soups or sushi, adding fish to your regular diet can provide significant health benefits.

Tofu and tempeh

For those seeking plant-based proteins, tofu and tempeh – both made from soybeans – are excellent options. Rich in protein, calcium, and iron, tofu is ideal for those wishing to maintain bone and muscle mass. Tempeh, which is fermented soy, provides additional probiotics that support digestive health.

Both tofu and tempeh are incredibly versatile and can be added to soups, stir-fries, salads, and even smoothies, making them easy to incorporate into diets.

Brown rice and quinoa

Asian cuisine places a strong emphasis on whole grains, such as brown rice and quinoa, which provide steady energy throughout the day without causing blood sugar spikes.

An ingredient found in many Asian dishes, brown rice is usually preferred over white rice due to its higher fiber content. It also contains more B vitamins, magnesium, and antioxidants, which help with energy production and bone health.

While not traditionally an Asian grain, quinoa has become increasingly popular in Asian cooking due to its high protein content and complete amino acid profile. Quinoa is also high in magnesium, which supports heart health and muscle function.

Brown rice and quinoa can be served as side dishes or incorporated into stir-fries, salads, or grain bowls for a balanced meal.

Ginger and turmeric

Mixing a variety of herbs and spices is common in Asian cuisine, and many boast health benefits. Two of the more regularly used spices are ginger and turmeric.

Widely used in Chinese, Korean, and Indian cooking, ginger is often recognized for its anti-inflammatory and digestive benefits. It can help reduce joint pain and improve circulation.

Turmeric, commonly found in Indian and Southeast Asian dishes, contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. Recent research suggests curcumin offers therapeutic benefits across various stages of cognitive decline and can improve working memory.

Adding fresh ginger or turmeric to teas, soups, curries, and stir-fries is an easy and flavorful way to add a natural health boost.

Green tea

Packed with antioxidants that can reduce the risk of heart disease and cancer, green tea is one of the most popular beverages in Asian cultures. Green tea has also been shown to improve cognition and may help protect against age-related cognitive decline.

A recipe for well-being and longevity

A balanced diet for older adults that’s inspired by Asian cuisine can provide a wellness boost. With options that consist of fresh vegetables, lean proteins, whole grains, and nutrient-rich herbs and spices, Asian food provides many of the essentials needed for healthy aging.

At Coterie, residents look forward to a wide selection of options that are nutritious and tailored to their palates.

“By mixing Asian dishes into our menus, we can offer greater variety while also appealing to the unique tastes of our residents,” says Hetzel.

So, whether you’re enjoying a bowl of miso soup, a plate of stir-fried vegetables, or a cup of green tea, the diverse flavors and nutrients of Asian cuisine can play a pivotal role in promoting well-being and longevity.

The content in this post is for informational purposes only and shouldn’t be used in place of professional or a physician’s advice.