The traditional diet of Thailand features colorful vegetables, seafood, and meats that are served with rice or noodles and seasoned with herbs and spices like turmeric, galangal, Thai basil, and lemongrass.
Thai food is known for its emphasis on herbs and spices , many of which have been studied for their benefits. Here are some of the most widely used Thai ingredients and information about their nutrition and possible health benefits.
Similar in appearance and flavor to ginger and turmeric roots, galangal is often used in sauces, curry pastes, and dishes like tom yum soup. Test-tube studies show that this root contains compounds that may kill cancer cells. Human studies also suggest that galangal may help fight inflammation and relieve pain.
Lemongrass is a tropical grass that is often used in Thai cooking to add a zesty, citrusy flavor. It is also used in teas and essential oils. Lemongrass is rich in antioxidants and may help reduce inflammation, lower cholesterol, and prevent the growth of some bacteria and fungi.
Thai basil is a type of basil that is often used in Thai dishes like curries, stir-fries, and soups. It has a distinct flavor that is slightly spicy and licorice-like. Thai basil is rich in antioxidants and may help reduce inflammation, prevent the growth of harmful bacteria, and protect against certain chronic diseases.
Turmeric is a bright yellow spice that is often used in Thai curries, soups, and sauces. It contains a compound called curcumin, which has been studied for its anti-inflammatory, antioxidant, and anticancer properties. Some research suggests that turmeric may help reduce inflammation, improve brain function, and protect against heart disease and cancer.
Coconut milk is a creamy liquid that is made by blending coconut meat with water. It is often used in Thai curries, soups, and desserts. Coconut milk is rich in healthy fats, vitamins, and minerals. Some research suggests that coconut milk may help reduce inflammation, improve heart health, and support weight loss.
Kaff lime leaves are a type of citrus leaf that is often used in Thai curries, soups, and sauces. They have a distinct flavor that is slightly sweet and tangy. Kaff lime leaves are rich in antioxidants and may help reduce inflammation, prevent the growth of harmful bacteria, and protect against certain chronic diseases.
Many Thai dishes feature shrimp, prawns, white fish, and other shellfish. Seafood is an excellent source of lean protein and provides vitamins, minerals, and healthy omega-3 fats. Research has linked regular consumption of seafood to a lower risk of heart disease and type 2 diabetes.
Tofu is a versatile, plant-based protein that is often used in Thai dishes like curries, stir-fries, and soups. It is made by curdling soy milk and pressing the curds into blocks. Tofu is rich in protein, vitamins, minerals, and antioxidants. Some research suggests that tofu may help reduce inflammation, improve heart health, and support weight loss.
Bean sprouts are young, tender shoots that are often used in Thai salads, stir-fries, and soups. They are made by sprouting beans like mung beans, soybeans, and lentils. Bean sprouts are low in calories and rich in fiber, vitamins, minerals, and antioxidants. Some research suggests that bean sprouts may help reduce inflammation, improve digestion, and support weight loss.
Green papaya salad is a popular Thai dish. Papaya is rich in antioxidants, such as lycopene, that can fight reactive cell-damaging molecules called free radicals. Lycopene may exert anticancer effects and protect skin from aging and damage.
Fish sauce is a staple in Thai cuisine, made from fermented fish and salt. It adds a savory umami flavor to dishes. While high in sodium, it also contains small amounts of protein and certain vitamins. Some studies suggest that fish sauce may have antimicrobial properties and can enhance the absorption of certain nutrients.
Shrimp paste is a fermented condiment made from ground shrimp and salt. It is commonly used in Thai curries, sauces, and dips. Shrimp paste is rich in protein and provides essential amino acids. It also contains small amounts of vitamins and minerals. Some research suggests that shrimp paste may have antimicrobial properties and can enhance the flavor of dishes.
Tamarind paste is made from the pulp of tamarind fruit and is often used in Thai dishes to add a tangy, sweet flavor. It is rich in antioxidants and may help reduce inflammation, improve digestion, and support heart health. Tamarind paste is also a good source of vitamins and minerals, including vitamin C, potassium, and magnesium.
Palm sugar is a natural sweetener made from the sap of palm trees. It is often used in Thai desserts and sauces. Palm sugar is lower on the glycemic index than regular sugar, which means it may cause a slower rise in blood sugar levels. It also contains small amounts of vitamins and minerals, including potassium, magnesium, and zinc.
Bird's eye chili is a small, spicy chili pepper that is commonly used in Thai cuisine to add heat and flavor to dishes. It contains capsaicin, which has been studied for its anti-inflammatory, antioxidant, and anticancer properties. Some research suggests that bird's eye chili may help reduce inflammation, boost metabolism, and protect against certain chronic diseases.