Stir-Fry Zucchini & Bell Pepper

Recipe:

Ingredients:

• 1/2 of a zucchini, sliced

• 1/2 of a red bell pepper, sliced

• 1/2 lemon

• 1 tsp sesame seeds

• 1 tbsp olive oil

• scallion (only greens)

• salt to taste

• A pinch msg

  
  

Directions:

1. Add a little olive oil to the bottom of a pan over medium heat

2. Add bell peppers and cook for 1-2 mins until

3. Add zucchini, salt, and a sprinkle of msg

4. Cook until the zucchini turns a slight golden brown and the bell peppers are soft

5. Turn off the heat and add a squeeze of lemon

6. Add sesame seeds and chopped scallions

Other Possible Additions:

1. Add chili pepper for spice

2. Crush garlic and add along with the bell pepper

(anml) - in animal studies

(h-obs) - observational studies in humans

(h-rtc) - randomized controlled trial in humans

A Science Overview:

Beneficial ingredients	What it contains	Diseases (level of testing)
Zucchini	Lutein Zeaxanthin Potassium Vitamin C Beta-carotene	MCI (h-obs) AD (h-obs) Vascular dementia (h-obs)
Bell pepper	Lutein Zeaxanthin Potassium Vitamin C Beta-carotene	MCI (h-obs) AD (h-obs) Vascular dementia (h-obs)
Scallion	Vitamin K1 Lutein Zeaxanthin Querectin Organosulfur thiosulfinates Dietary Nitrate	AD (h-obs) MCI (h-obs) Vascular Dementia (h-obs)
Lemon Juice	Citrus Flavonones Vitamin C	MCI (h-rct) (h-obs) Vascular Dementia (h-obs)
Sesame Seeds	Sesamin Gammatocopherol Sesamol	Vascular Dementia (h-rct) MCI (h-obs) (anml) Parkinson's (anml)
Olive Oil	Oleic acid Hydroxytyrosol Oleocanthal	Vascular Dementia (h-rtc) MCI (h-obs) AD (h-obs) (anml)

MSG Myth vs Fact

Myth	Fact
MSG is inherently bad for you	MSG contains less sodium than salt, and its glutamate doesn't reach the brain

Disclaimer: This entry is for educational purposes only and not medical or nutritional advice. Contact a dietitian or a physician for advice regarding health concerns.

Sources:

Beauchamp, G. K., Keast, R. S. J., Morel, D., Lin, J., Pika, J., Han, Q., Lee, C.-H., Smith, A. B., & Breslin, P. A. S. (2005). Ibuprofen-like activity in extra-virgin olive oil. Nature, 437(7055), 45–46. https://doi.org/10.1038/437045a

Kean, R. J., Lamport, D. J., Dodd, G. F., Freeman, J. E., Williams, C. M., Ellis, J. A., Butler, L. T., & Spencer, J. P. (2015). Chronic consumption of flavanone-rich orange juice is associated with cognitive benefits: aN 8-WK, randomized, double-blind, placebo-controlled trial in healthy older adults. The American Journal of Clinical Nutrition, 101(3), 506–514. https://doi.org/10.3945/ajcn.114.088518

Lamport, D. J., Pal, D., Macready, A. L., Barbosa-Boucas, S., Fletcher, J. M., Williams, C. M., Spencer, J. P. E., & Butler, L. T. (2016). The effects of flavanone-rich citrus juice on cognitive function and cerebral blood flow: An acute, randomised, placebo-controlled cross-over trial in healthy, young adults. British Journal of Nutrition, 116(12), 2160–2168. https://doi.org/10.1017/s000711451600430x

Parker, R. S., Sontag, T. J., & Swanson, J. E. (2000). Cytochrome P4503A-dependent metabolism of tocopherols and inhibition by sesamin. Biochemical and Biophysical Research Communications, 277(3), 531–534.https://doi.org/10.1006/bbrc.2000.3706

Phenol-Explorer. (2026). Showing details for content value of quercetin in cucumber, raw - phenol-explorer. Phenol-Explorer.Eu. http://phenolexplorer.eu/contents/show/1/291/270

Sontag, T. J., & Parker, R. S. (2002a). Cytochrome P450 omega-hydroxylase pathway of tocopherol catabolism. Novel mechanism of regulation of vitamin E status. The Journal of Biological Chemistry, 277(28), 25290–25296. https://doi.org/10.1074/jbc.M201466200

Sontag, T. J., & Parker, R. S. (2002b). Cytochrome P450 ω-Hydroxylase pathway of tocopherol catabolism. Journal of Biological Chemistry, 277(28), 25290–25296. https://doi.org/10.1074/jbc.m201466200U.S. Department of Agriculture. (2024). FoodData Central. In FoodData Central. https://fdc.nal.usda.gov/