In the "Nutrition series", I discuss the biochemical mechanisms underlying immunomodulatory, anti-inflammatory, cardiovasculoprotective and antithrombotic activities of nutrients. Metabolism of nutrients needs further investigation. The uptake and metabolism (after processing in the liver, kidneys and intestines) of some nutrients is seemingly poor (but not proven yet). The point is to not believe in a prodigy nutrient or to rely on an unbalanced diet consisting of what people think are "super foods".
I will share some examples of foods that are abundant in antioxidants and that likely exert anti-inflammatory as well as immunomodulatory properties.
 | |
| Antioxidants and quercetin: bell peppers, red cabbage, garlic, red and white onions, tomatoes and grapes |
 | |
| Citrus fruits, onions and cauliflower are sources of quercetin. Apple peels are a source of Ursolic Acid |
 |
| Antioxidants naturally appear in colored legumes and fruits and color compounds protect vegetables against UV-radiation. Use it, don't overdo it. A varied diet is key |
 |
| Cyanidin is a dominant flavylium in red cabbage, blueberries, red onion and blue grapes. Cyanidin exerts antioxidant and neuroprotective properties |
Recipes for color-rich food
Home-made noodles with bell peppers and mushrooms
- 1,5 kg red (and/or white) onions;
- Red, green and orange bell peppers;
- 2 bulbs of garlic;
- 2 or 3 chili peppers;
- 2-3 trays of mushrooms;
- 1,5 inch of ginger;
- Season: curry, cumin, turmeric, pepper powder, cumin seed;
- Bean sprouts;
- Optional: chicken meat;
- Optional: linguine;
- Butter
Cut the onions and bell peppers in small pieces. It will take less time to extract water out of the vegetables. Peel 1 to 2 bulbs of garlic and cut them in very small slices or use a grater. Don't be afraid of the garlic: even these amounts will blend into your season and vegetable mix without getting too intense. Use latex gloves or a fork and a knive to part 2 chili peppers and cut them into small rings. The "pungent" part of a chili peppers is its skin, which contains capsaicin. Fatty substances absorb capsaicin. Adding butter during cooking will make the mix less pungent. Peel 1,5 inch or more of ginger root with the edge of a grapefruit spoon. The peel will come off surprisingly easy. You can grate the ginger root or julienne them. Some ginger roots can be very 'thready' when trying to julienne. This is when it's easier to use a handheld grater with small holes.
Make a season consisting of curry, cumin, turmeric, pepper powder and cumin seed. Slice the mushrooms. You can use a cast iron pan or a casserole. The benefit of a cast iron pan is that your legumes will not easily stick to the bottom. Stew the mushroom slices in a small amount of vegetable oil (1 spoon) until all the water has evaporated. Take the mushrooms out and store them on a heat-resistant plate. Stew the vegetables in one spoon of oil. Add the season during the process. If you opt to use a high temperature, keep stirring the mix with a ladle! If the water has evaporated, add the mushrooms to the legumes. Turn the lid on the pan and lower or minimize the temperature.
Take the chicken out of the fridge. Pat it dry with thick paper towel. Use a separate, heat-resistant plate for processing raw chicken meat; rinse the plate with boiling water immediately after storing raw chicken on it. Fry the chicken in a frying pan. Use sunflower oil or another vegetable oil. Chicken meat should always be well-done to avoid contamination with salmonella bacteria! Is the chicken well-done? Cut the meat into smaller pieces on a clean plate. Add the chicken to the vegetables. Lastly, add the bean sprouts. Never eat raw bean sprouts, as these might contain E.coli and salmonella, due to contamination of its sources.
You can now opt to add spaghettini, linguine, spaghetti or ramen noodles, depending on the favorable thickness.
Red cabbage salad
- 1/2 red cabbage (optional: a quarter white cabbage and a quarter red cabbage);
- Raisins;
- Mayonnaise or tartar sauce;
- Lemon;
- 1 yellow onion;
- 1 inch of grated ginger (optional)
Take off the outer layer of the cabbage and part the cabbage with a knife. Use a grater with medium holes to grate the cabbage. Peel the onion and grate. Add a few spoons of mayonnaise or tartar sauce. Add raisins to Squeeze half a lemon and pour the lemon juice over the mix. You can opt to add 1 inch of grated ginger, but do not overdo this combination, as ginger and lemon juice might taste like "dish water".
White/pointed cabbage curry
- 1 pointed cabbage or white cabbage;
- 3 leeks;
- 3 yellow or red onions;
- 2 chili peppers;
- 1 1/2 inch of ginger;
- 1 bulb of garlic;
- 1 teaspoon 5 spice mix;
- fennel seed;
- cayenne pepper, ground;
- cumin ground;
- cinnamon ground;
- optional: chicken, bacon or without meat
