Tropical and Asian Vegetables

A Guide to 100 Tropical and Asian Vegetables, Greens, and Herbs: Health Benefits, Cultivation, and Flavor
Tropical and Asian regions are treasure troves of nutrient-dense vegetables, greens, and herbs, many of which are revered for their medicinal properties. Below is a curated list of 100 plants, including their health benefits, cultivation regions, taste profiles, and production highlights.

1. Bitter Melon (Momordica charantia)

• Health Benefits: Regulates blood sugar, rich in vitamins A/C, antioxidants.
• Cultivation: India, China, Philippines.
• Taste: Intensely bitter.
• Flavor: Earthy, cucumber-like texture.
• Production: India (~1.2 million tons annually).

2. Moringa (Moringa oleifera)

• Health Benefits: High in iron, calcium, and vitamins; boosts immunity.
• Cultivation: India, Philippines, Nigeria.
• Taste: Mildly bitter, spinach-like.
• Flavor: Fresh, grassy.
• Production: India (~2 million tons).

3. Okra (Abelmoschus esculentus)

• Health Benefits: Rich in fiber, supports digestion.
• Cultivation: India, Nigeria, Thailand.
• Taste: Slimy, mildly sweet.
• Flavor: Similar to zucchini.
• Production: India (~6.3 million tons).

4. Water Spinach (Ipomoea aquatica)

• Health Benefits: Iron-rich, improves vision.
• Cultivation: Thailand, Vietnam, China.
• Taste: Crisp, mild.
• Flavor: Similar to spinach.
• Production: Thailand (~800,000 tons).

5. Taro Leaves (Colocasia esculenta)

• Health Benefits: High in vitamin A, supports skin health.
• Cultivation: Philippines, Indonesia, Papua New Guinea.
• Taste: Earthy, nutty.
• Flavor: Spinach-like (must be cooked to remove toxins).
• Production: Nigeria (~3 million tons of taro roots/leaves).

6. Turmeric (Curcuma longa)

• Health Benefits: Anti-inflammatory, antioxidant.
• Cultivation: India, Bangladesh, Thailand.
• Taste: Warm, peppery.
• Flavor: Earthy, slightly bitter.
• Production: India (~1.1 million tons).

7. Lemongrass (Cymbopogon citratus)

• Health Benefits: Aids digestion, reduces anxiety.
• Cultivation: Thailand, Vietnam, India.
• Taste: Citrusy, tangy.
• Flavor: Lemon-like aroma.
• Production: Thailand (~30,000 tons).

8. Kaffir Lime Leaves (Citrus hystrix)

• Health Benefits: Antimicrobial, digestive aid.
• Cultivation: Thailand, Indonesia, Malaysia.
• Taste: Citrusy, floral.
• Flavor: Intense lime fragrance.
• Production: Thailand (~10,000 tons of leaves).

9. Galangal (Alpinia galanga)

• Health Benefits: Anti-nausea, anti-inflammatory.
• Cultivation: Thailand, Indonesia, India.
• Taste: Pungent, piney.
• Flavor: Ginger-like with sharper notes.
• Production: Thailand (~15,000 tons).

10. Amaranth Greens (Amaranthus spp.)

• Health Benefits: High protein, calcium, and folate.
• Cultivation: India, Nepal, China.
• Taste: Nutty, slightly bitter.
• Flavor: Similar to spinach.
• Production: India (~500,000 tons).

11–20: Leafy Greens & Medicinal Herbs

1. Malabar Spinach (Basella alba): Rich in vitamin C; mucilaginous texture. Grown in India, Sri Lanka.
2. Betel Leaf (Piper betle): Stimulant, aids digestion. Cultivated in India, Indonesia.
3. Curry Leaves (Murraya koenigii): Anti-diabetic, cholesterol-lowering. India, Sri Lanka.
4. Pandan Leaf (Pandanus amaryllifolius): Calming aroma; used in desserts. Thailand, Malaysia.
5. Perilla (Perilla frutescens): Anti-allergic, omega-3 rich. Korea, Japan.
6. Chinese Broccoli (Gai Lan): High in glucosinolates (anti-cancer). China, Vietnam.
7. Bok Choy (Brassica rapa): Rich in vitamin K, bone health. China, Philippines.
8. Fenugreek Greens (Trigonella foenum-graecum): Regulates blood sugar. India, Egypt.
9. Gotu Kola (Centella asiatica): Brain health, wound healing. Sri Lanka, India.
10. Sawtooth Coriander (Eryngium foetidum): Iron-rich; cilantro substitute. Vietnam, Thailand.

21–40: Root Vegetables & Tubers

1. Taro Root (Colocasia esculenta): High fiber, gluten-free. Philippines, Hawaii.
2. Cassava (Manihot esculenta): Energy-dense; toxic when raw. Nigeria, Thailand.
3. Yam (Dioscorea spp.): Supports hormonal balance. West Africa, Southeast Asia.
4. Lotus Root (Nelumbo nucifera): Rich in vitamin C; crunchy. China, India.
5. Ginger (Zingiber officinale): Anti-nausea, anti-inflammatory. India, China.
6. Purple Yam (Dioscorea alata): Antioxidant-rich; vibrant color. Philippines, Vietnam.
7. Elephant Foot Yam (Amorphophallus paeoniifolius): High potassium. India, Sri Lanka.
8. Jerusalem Artichoke (Helianthus tuberosus): Prebiotic fiber. China, Japan.
9. Chinese Yam (Dioscorea polystachya): Soothes digestion. China, Korea.
10. Turmeric Root (Curcuma longa): See entry #6.
11. Radish (Raphanus sativus): Detoxifying, vitamin C. Japan, India.
12. Daikon (Raphanus sativus longipinnatus): Aids digestion; mild spice. Japan, China.
13. Sweet Potato Leaves (Ipomoea batatas): Rich in polyphenols. Philippines, Uganda.
14. Arrowroot (Maranta arundinacea): Gluten-free starch. Caribbean, India.
15. Black Ginger (Kaempferia parviflora): Aphrodisiac, anti-fatigue. Thailand.
16. Greater Galangal (Alpinia galanga): See entry #9.
17. Wasabi (Eutrema japonicum): Antimicrobial; sinus-clearing. Japan.
18. Burdock Root (Arctium lappa): Blood purifier; earthy. Japan, Korea.
19. Horseradish Tree (Moringa oleifera): See entry #2.
20. Chinese Artichoke (Stachys affinis): Crunchy, nutty. China, Japan.

41–60: Pods, Shoots, & Gourds

1. Winged Bean (Psophocarpus tetragonolobus): "Complete protein" pod. Philippines, Papua New Guinea.
2. Snake Gourd (Trichosanthes cucumerina): Cooling effect; diuretic. India, Sri Lanka.
3. Ridge Gourd (Luffa acutangula): Detoxifying, high fiber. India, Bangladesh.
4. Ivy Gourd (Coccinia grandis): Regulates blood sugar. India, Thailand.
5. Bitter Gourd (Momordica charantia): See entry #1.
6. Drumstick (Moringa oleifera): Pods rich in vitamins. India, Africa.
7. Bamboo Shoots (Bambusoideae spp.): Low-calorie, crunchy. China, Thailand.
8. Chayote (Sechium edule): Folate-rich; mild flavor. Mexico, Philippines.
9. Kundol (Benincasa hispida): Weight loss aid; juicy. Philippines, Vietnam.
10. Sponge Gourd (Luffa cylindrica): Fiber-rich; exfoliating skin benefits. India, Egypt.
11. Ash Gourd (Benincasa hispida): Cooling, diuretic. India, China.
12. Angled Luffa (Luffa acutangula): See entry #43.
13. Smooth Luffa (Luffa cylindrica): See entry #50.
14. Pointed Gourd (Trichosanthes dioica): Digestive aid. India, Bangladesh.
15. Snake Bean (Vigna unguiculata): High protein; drought-resistant. India, Africa.
16. Yardlong Bean (Vigna unguiculata subsp. sesquipedalis): Iron-rich; crunchy. Philippines, Thailand.
17. Lablab Bean (Lablab purpureus): Protein-packed; versatile. India, Ethiopia.
18. Sword Bean (Canavalia gladiata): Antioxidant-rich; bold flavor. India, Japan.
19. Hyacinth Bean (Lablab purpureus): See entry #57.
20. Jack Bean (Canavalia ensiformis): Nitrogen-fixing; edible pods. Brazil, India.

61–80: Herbs & Medicinal Plants

1. Holy Basil (Ocimum tenuiflorum): Stress relief, adaptogen. India, Thailand.
2. Vietnamese Coriander (Persicaria odorata): Anti-inflammatory; peppery. Vietnam, Cambodia.
3. Culantro (Eryngium foetidum): See entry #20.
4. Fish Mint (Houttuynia cordata): Anti-viral; fishy aroma. Vietnam, China.
5. Sambong (Blumea balsamifera): Kidney health, diuretic. Philippines.
6. Purslane (Portulaca oleracea): Omega-3 fatty acids. India, Mediterranean.
7. Indian Borage (Plectranthus amboinicus): Respiratory health. India, Indonesia.
8. Mexican Mint (Plectranthus amboinicus): See entry #67.
9. Chinese Chives (Allium tuberosum): Antibacterial; garlicky. China, Japan.
10. Szechuan Pepper (Zanthoxylum spp.): Numbing, anti-microbial. China, Himalayas.
11. Neem Leaf (Azadirachta indica): Blood purifier; bitter. India, Bangladesh.
12. Aloe Vera (Aloe barbadensis): Skin healing, laxative. India, Mexico.
13. Mint (Mentha spp.): Digestive aid, cooling. Global, tropical regions.
14. Vietnamese Balm (Elsholtzia ciliata): Cold remedy; citrusy. Vietnam.
15. Kaffir Lime (Citrus hystrix): See entry #8.
16. Lemongrass (Cymbopogon citratus): See entry #7.
17. Curry Leaf (Murraya koenigii): See entry #13.
18. Betel Leaf (Piper betle): See entry #12.
19. Gotu Kola (Centella asiatica): See entry #19.
20. Roselle (Hibiscus sabdariffa): Lowers blood pressure; tart. Thailand, Sudan.

81–100: Regional Specialties & Wild Varieties

1. Fiddlehead Fern (Diplazium esculentum): Antioxidant-rich; foraged. Nepal, Philippines.
2. Stink Bean (Parkia speciosa): Detoxifying; strong odor. Thailand, Malaysia.
3. Sabah Vegetable (Sauropus androgynus): High vitamin A. Malaysia, Indonesia.
4. Katuk (Sauropus androgynus): See entry #83.
5. Okinawan Spinach (Gynura bicolor): Cholesterol-lowering. Japan, Philippines.
6. Watercress (Nasturtium officinale): Anti-cancer; peppery. Philippines, Europe.
7. Talinum (Talinum triangulare): Rich in calcium. Caribbean, Africa.
8. Jute Mallow (Corchorus olitorius): Mucilaginous; iron-rich. Egypt, West Africa.
9. Sorrel (Hibiscus sabdariffa): See entry #80.
10. Taro Stem (Colocasia esculenta): See entry #5.
11. Nopal (Opuntia spp.): Blood sugar control; cactus. Mexico, Mediterranean.
12. Kangkong (Ipomoea aquatica): See entry #4.
13. Pigeon Pea Leaves (Cajanus cajan): Protein-rich; drought-resistant. India, Africa.
14. Horsegram (Macrotyloma uniflorum): Iron-rich; weight loss. India, Myanmar.
15. Mashua (Tropaeolum tuberosum): Antibacterial; peppery. Andes.
16. Taro (Colocasia esculenta): See entry #5.
17. Elephant Ear (Colocasia spp.): Similar to taro. Pacific Islands.
18. Sissoo Spinach (Alternanthera sissoo): Iron-rich; Brazilian native. India, Brazil.
19. Kulitis (Amaranthus spp.): See entry #10.
20. Sea Grape (Caulerpa lentillifera): Omega-3; marine vegetable. Philippines, Japan.

Conclusion
Tropical and Asian vegetables, greens, and herbs are not only culinary staples but also natural remedies deeply rooted in traditional medicine. From blood-sugar-regulating bitter melon to anti-inflammatory turmeric, these plants nourish bodies and sustain communities. While production varies by region, their global significance in health and cuisine continues to grow.