I stood in the supermarket produce aisle, admiring the lush array of fresh vegetables of all colors, shapes and sizes. But I noticed that most shoppers were picking up the same old stuff—carrots, celery, iceberg lettuce. There is nothing wrong with those, of course. But there’s a lot to be gained by adding variety to your veggie selection—because different vegetables provide different nutrients, each of which has its own beneficial effects on the body.

For inspiration, I called Steven V. Joyal, MD, vice president of scientific and medical affairs for Life Extension Foundation, a Fort Lauderdale–based research organization. He told me that many Asian vegetables are loaded with healthful nutrients and unique flavors, yet they are not commonly seen on American tables. Want to expand your veggie repertoire? Dr. Joyal suggested checking Asian markets and health-food stores for the following…

Seabeans. Despite the name, these aren’t really beans but rather seaweedlike green stalks that grow in marshlands and near coastlines. Also known as glasswort, seabeans have a spiny, spiky appearance (like skinny cactus arms). They are a good source of vitamin A, which is beneficial for the eyes… B vitamins, which promote the health of skin and hair… vitamin C, which supports the immune system… and iron, which red blood cells use to carry oxygen throughout the body. When shopping, choose seabeans in the darkest shade of green you can find. To prepare: Blanch whole seabean stalks in boiling water for 30 seconds (they’ll be very crisp), then drain and add to salad… or boil or steam uncut stalks to desired tenderness, drain, drizzle with sesame oil and rice wine vinegar and serve as a side dish. Some people strip the edible outer flesh from the stringy core before eating. Seabeans taste somewhat like asparagus, Dr. Joyal said, but they have a naturally salty flavor—so do not add salt.

Gai lan (also known as kai lan). This is sometimes called “Chinese broccoli”—and with good reason. It is a cruciferous vegetable, as is broccoli, though it has slimmer stalks, smaller florets and a much leafier appearance (similar to broccoli rabe). In addition to vitamin A, vitamin C and iron, gai lan provides calcium (a bone builder) and potassium (which helps regulate muscle contractions, heartbeat and blood pressure). Add gai lan to a stir-fry, soup or salad… or steam or sauté it as you would broccoli. My coworker, a gai lan fan, described the taste as “pleasantly, mildly bitter.”

Kombu. A form of seaweed from the kelp family, kombu that has been pickled is a popular snack in Japan. Kombu also is sold shredded, to be boiled and mixed with beans, since it is thought to make beans easier to digest… or it can be purchased in sheets to be cut up and added to soups or stews. Kombu has a gray-green color, chewy texture and a taste sometimes likened to mushrooms. Along with protein, calcium, potassium, vitamin A and vitamin C, kombu provides iodine, which promotes thyroid health.

Natto. This is made from soybeans fermented with beneficial bacteria called Bacillus natto. It looks like shiny brown orbs (similar to baked beans) covered with a sticky, stringy sauce. Some people are put off by its gooey texture or pungent earthy aroma (Dr. Joyal said that it is “definitely an acquired taste for most Western palates”)—but many people love natto’s flavor, which is described as nutty, cheesy or beanlike. An exceptional source of protein, natto also is rich in vitamin K-2, which is critical for bone and vascular health. Try it in salads or served over cooked rice—you just might find it to be a delicacy.

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