Flavonoids are botanical chemicals that activate our immunity. They are natural pigments that are responsible for the different colours of fruits and vegetable and act as antioxidants in human body that help maintain a healthy lymph circulation and defend against bacteria and viruses. To maintain a healthy immunity, regular intake of different coloured fruits and vegetables is important as they provide us with various flavonoids. Flavonoids can be found in a variety of plant-based food, and below are just some of the examples:
|Anthocyanin||Black raspberry, blackberry, blueberry, red amaranth, eggplant, purple kale|
|Apigenin||Celery, capsicum, garlic and Chinese cabbage|
|Catechin||Matcha, green tea and 85-90% dark chocolate|
|Myricetin||Raspberry, bayberries, sweet potato leaves|
Even simple dishes can maintain the health of the immune system with flavonoids rich foods.
How do we incorporate flavonoids into our diet? Here are some recipe ideas.
Baked Eggplant With Cheese
Ingredients for two
- 1 eggplant, sliced into
- 1-inch-thick rounds
- 2 tomatoes, sliced into 1/2-inch-thick rounds
- 1 teaspoon olive oil
- 1 teaspoon oregano
- 1/4 cup low-fat cheese, shredded
- Reduced salt tomato paste
- Salt and pepper
- Preheat oven to 200℃
- Place the eggplant slices in the baking dish and cover them with some tomato paste and tomato slices.
- Drizzle olive oil over the vegetables, add oregano, salt and pepper, sprinkle cheese over the vegetables
- Bake in the preheated oven until the cheese is beginning to brown and most of the liquid has disappeared (approx. 30 minutes), then it’s ready to serve
Tomatoes (even tomato paste) are very nutritious providing a powerful antioxidant called lycopene. Tomatoes when cooked release lycopene; therefore contain a higher amount of lycopene as compared to raw tomatoes. Regular intake of lycopene is associated with a decreased risk of chronic diseases, such as cancer and cardiovascular disease.
Japanese-Style Chilled Eggplant
Ingredients for two
- 1 eggplant (source of flavonoids)
- 1 tablespoon mirin
- 1 tablespoon bonito soy sauce (can be found in supermarkets)
- 1 tablespoon white vinegar
- 1 tablespoon water
- 1/2 teaspoon sugar
- Bonito flakes (can be found in supermarkets)
- Cut the eggplant into slices and marinate with salt for 5 minutes
- Add white vinegar and eggplant slices to a pot of boiled water and cook for 5 minutes, then rinse under cold water and drain. Set aside on a plate
- Mix mirin, bonito soy sauce, water and sugar together
- Pour the sauce over the eggplants, sprinkle with bonito flakes, and it’s ready to serve
Adding a hint of lemon juice or vinegar to the cooking water prevents discolouration of the eggplant during the cooking process. Eggplants are a nutrient-dense food, and contain a good amount of vitamins, minerals, fibre and anthocyanin.
Articles on this website are informative only and not intended to be a substitute for professional medical advice, diagnosis or treatment. They should not be relied upon for specific medical advice.