While most people are familiar with the leaves of Houttuynia cordata — known in Vietnam as rau diếp cá — few realize that its roots are equally edible and packed with potent health benefits. Traditionally used in Asian medicine, fish mint roots are rich in bioactive compounds and can serve as a valuable ingredient for both healing and culinary purposes.

Nutritional Power and Composition

According to Sức khỏe & Đời sống (Vietnam’s Ministry of Health newspaper), both the leaves and roots of fish mint contain essential oils and nutrients such as vitamin K, lipids, caprinic acid, laurinaldehyde, benzamide, and decanoic acid — all of which contribute to its antibacterial, anti-inflammatory, and detoxifying effects. The root, in particular, is denser in beneficial compounds, offering even stronger health-supporting properties (Healthline, 2023).

Respiratory Health Support

Traditional medicine practitioners have long used fish mint roots to treat respiratory ailments. Modern research from the University of Science and Technology of China identified microRNAs (miRNA) in fish mint root extracts that can inhibit RNA viruses responsible for respiratory infections (Journal of Ethnopharmacology, 2022). This explains why the plant has been used in herbal remedies for colds, sore throats, and bronchitis.

Anti-inflammatory and Antioxidant Benefits

Compounds found in fish mint roots have demonstrated the ability to suppress inflammation by inhibiting cytokines and pathways that trigger immune overreaction. This natural anti-inflammatory action helps relieve conditions such as acne, arthritis, and mild digestive inflammation. Furthermore, the high antioxidant content in fish mint roots protects cells from oxidative stress and supports the immune system — promoting resilience against everyday illnesses (Medical News Today, 2024).

Traditional Eastern Medicine Perspective

In traditional Eastern medicine, the root of Houttuynia cordata is described as slightly spicy and cooling, with detoxifying and blood-activating effects. It enters the lung, spleen, and liver meridians, helping to reduce swelling, eliminate toxins, and promote urination. Herbalists often use it to treat respiratory infections, urinary tract infections, digestive disturbances, and inflammatory skin conditions.

Culinary Uses: Delicious and Medicinal

The roots of fish mint can be used in several dishes, adding both nutrition and flavor:

1. Fish Mint Root Juice:
Wash about 50 grams of roots, blend with water, and strain. To improve the taste, add honey or rock sugar with a few drops of lemon juice. Drink immediately to preserve the highest nutritional value.

2. Fish Mint Root Salad:
Mix 100 grams of roots with shredded carrot, cucumber, and thinly sliced onion. Combine with sesame oil, rice vinegar, sugar, and salt to create a light, refreshing salad. Add chili for a spicy twist.

3. Stir-Fried Fish Mint Roots with Garlic:
Sauté garlic in a little oil until fragrant, then add 200 grams of washed, cut roots. Stir-fry for about 5 minutes with salt and seasoning until tender. This dish is not only flavorful but also supports digestion and detoxification.

Why You Shouldn’t Throw Away the Roots

Although often discarded, fish mint roots are a “hidden gem” of the plant, offering more concentrated benefits than the leaves. Regular consumption — whether as a salad, juice, or stir-fried dish — may help strengthen the immune system, reduce inflammation, and protect respiratory health.

In short, fish mint roots deserve recognition as both a culinary and medicinal treasure. With growing scientific evidence supporting their health-promoting compounds, perhaps it’s time we stop tossing them away — and start embracing this ancient yet underrated “natural medicine” right from our gardens.