Why Vietnamese food - Is it healthy or just delicious?

Vietnamese food is gaining popularity among food lovers. The question is why it is Vietnamese food that increasingly attracts even the most difficult tasters. I would like to answer it’s somehow because Vietnamese food is one of the most healthy and balanced in the world. As strongly affirmed by Antoine Yvon, a nutritionist professional, dishes and ingredients used in Vietnamese cuisine can cover all the dietary needs on protein, lipids, carbohydrates, vitamins and minerals because there is a great natural diversity of agricultural products. It is the abundance and freshness that are the foundations of a healthy and balanced lifestyle.

Each kind of food provides certain benefit to our health. But it’s also the way food is served and combined with one another to make the perfect dish that elevates and ensure nutrients kept for our body. Vietnamese way of processing food and combining ingredients facilitates digestion and assimilation of nutrients without overloading the digestive system. The following ingredients and way of processing not only enhance appetizer but also do good to your health.


Vietnamese people honestly cannot live without vegetables in daily meals. Everywhere in every banquet you can see different kinds of veggies which are boiled, stirred, made soup or fresh served. As we love the most natural flavor of the dish, we try to make veggies as pure and original as possible and extremely like eating them raw. Thanks to fresh herbs, spices, plenty of veggies and lean protein, daily meals of Vietnamese people are often low in fat, full of vitamins and minerals and perfect to boost your immune system, aid weight loss. It also contributes in part to a fun fact that Vietnam is one of the countries with the lowest rate of obesity in the world.

Among different kinds of vegetables, broccoli is the healthiest one. Tropical climate blesses us with great soil and temperature to grow even uningenious variety.

 This kinda flower contains not only a large amount of antioxidants which can helps prevent and fight against rectum and stomach cancer but also phytonutrients and enzymes to protect you from heart diseases. 

Water spinach is another favorite vegetables of Vietnamese people. This easy-to-eat vegie is considered a tonic as certain species contains several vitamins, including A, B, C, E, and “U” (S-methyl-methionine). It is used to treat stomach and intestinal disorders. Boiled water spinach and water spinach soup/salad are indispensable in summer meals, while water spinach stirred with garlic with some lime juice ideally goes with hot rice.

Lettuce and herbs are usually served raw as salad, added to banh mi sandwich or accompanied with spring rolls, vermicelli, sour soup, etc. It contains a lot of valuable vitamins and minerals and is always available with cheap price. However, be sure of its origin and cleanliness before having it on a daily basis. 

A great treat of veggies in each meal

Fruits are always available all the year around in this tropical country with various kinds of vitamin-rich products, including lychee, rambutan, chinese celery, ceylon spinach, guava, papaya, dragon fruit. However, little is known about the world best fruits with super health benefits. Nicknamed as the“fruit ofparadise”, gac (red jackfruit is found to have the highest concentration of carotenoids in the world (a precursor to Vitamin A). The gac contains 75 times more lycopene (an antioxidant) than tomatoes. It can be considered a super fruit. Its taste is close from red melon and carrots. It is more and more popular in the U.S. or Europe as an eating supplement.

Dragon fruit and pomelo are among the two best fruits with tasty flavor packed with full with vitamins and antioxidants. Whereas the largest citrus has very strong nutritional value, including their vitamins, minerals, and organic compounds like vitamin C, potassium, dietary fiber, vitamin B6, and magnesium; the dragon like fruits are rich in antioxidants, vitamin C, polyunsaturated (good) fatty acids and calcium for healthy blood, tissue formation, strengthened immune system and faster healing of bruises and wounds, etc. Both these fruits can be fresh served as dessert or delicious salad with mayonnaise.

Salad and soup

With a loads of your daily Vitamins and minerals, in one bowl, authentic Vietnamese stocks take 10+ hours to prepare, and are a great source of 10 of your vitamins and minerals including vitamins C, B3, B6, folate, iron and magnesium – nutrients which all contribute to the reduction of tiredness.

Vietnamese salads stack up as well: the Prawn Papaya Salad contains more than 50% of your daily recommended intake of Vitamin C as well as Vitamins B1, B6, B3, folate, biotin, zinc, copper, magnesium and potassium. With only 200 calories and less than 2g of fat per serving, that’s what we call it a “superfood” salad.

Street food

Pho, the most famous Vietnamese food, is certainly one of the most balanced dishes. Eaten all day long, it contains carbs, good proteins (beef or chicken), little fat, a lot of water, a lot of dietary fibers, vitamins, minerals (herbs and vegetables) and antioxidants (spices, chili, lemon). To balance it even more, you can add raw vegetables for appetizers or a fruit salad for dessert.

The broth should be drunk because a lot of water-soluble vitamins and minerals are dissolved in the water during cooking. They are intact inside the broth (except for the B1 vitamin, B3 and C that are partially altered), a gold mine full of nutritive ingredients. The broth is as important as other ingredients of the pho. It is a source of water and thus hydrates and cools the body (just like nomads in the desert drink hot tea: a hot brew cools and hydrates the body better than cold water). The body reacts to hot liquids with several cooling processes (perspiration, transpiration, more efficient digestion, etc.).

Meanwhile, Banh mi is a sandwich that well combines different kinds of ingredients, which not only appetizingly harmonizes as a whole, but also quickly provide energy like a burger and refreshment like a mixed salad.

More often, it contains a source of proteins (pork, chicken, ham), some vegetables (lettuce, carrots, green bean sprouts), bread and sometimes industrial soft cheese (The Laughing Cow brand).

Banh mi is the perfect choice for those having a diet.  This nutrient-rich sandwich will not get you gain weight. Just a slice of banh mi will cover sufficient iron, vitamin B, vitamin E, fiber, magnesium and zinc. What is interesting of this dish comes from its top, though tough and dry, it contains a great deal of antioxidants. According to survey results of professional expert, banh mi helps prevent cardiovascular diseases, diabetes, and cancer.

Rice paper rolls

Rice paper-related dishes are relatively low in calories but rich in vitamin C, Potassium, Phosphorus and other valuable minerals. Unlike wonton wrappers or other wheat products, its rice wrapper is delicate with starchy taste while what contains inside is always fresh served, including indispensably raw veggies, vermicelli, shrimp, pork slice. Once wrapped all together, dipping deeply into flavorful condiment sauce by all means elevates the whole dish to an amazing level of Asian cuisine. Vietnamese rice paper contains about 34 calories per piece. While all rice paper is made from rice-flour dough, the surface area and thickness are variable.

Green tea

Having a cup of green tea a day has long been a culture of Vietnamese people. Green tea is loved by not only the elder who search for peace in mind through a strong tea cup, but also the younger as a daily beverage, however weaker one. Green tea can help prevent cardiovascular diseases and reduce cholesterol in blood. It is believed that 10 cups of tea per day can fight against cancer. A cup of tea a day keeps the doctor away.

The way to eat food plays a very important factor that can influence the nutritional value of food. Eating with chopsticks, using multiple dishes, and sharing with people allows you to eat more slowly, to chew the food longer and in the end causes a better digestion and assimilation of nutrients, without overloading the digestive system. Therefore, the social and cultural aspect of eating Vietnamese food is a reason why eating Vietnamese food is healthy.

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