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12/02/2025

Flavonoids

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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
Hesperetin Citrus fruit
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

Refreshing salad with eggplant, tomatoes, cheese, and basil, featuring flavonoid-packed ingredients that promote cardiovascular health.

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

Method

  1. Preheat oven to 200℃
  2. Place the eggplant slices in the baking dish and cover them with some tomato paste and tomato slices.
  3. Drizzle olive oil over the vegetables, add oregano, salt and pepper, sprinkle cheese over the vegetables
  4. 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
IMPORTANT NOTE
  • 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

Healthy eggplant dish garnished with bonito flakes and sesame, showcasing flavonoid-rich vegetables ideal for balanced meals

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)
  • Salt

Method

  1. Cut the eggplant into slices and marinate with salt for 5 minutes
  2. 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
  3. Mix mirin, bonito soy sauce, water and sugar together
  4. Pour the sauce over the eggplants, sprinkle with bonito flakes, and it’s ready to serve
IMPORTANT NOTE
  • 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 for informational purposes only and are not intended to replace professional medical advice, diagnosis or treatment. Matilda International Hospital and Matilda Medical Centres will not be liable for any decisions the reader makes based on this material.

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