March 4, 2022

Bulletin Health Topic - Fisetin

Fisetin


Fisetin is a naturally occurring flavonoid that positively impacts our health and well being.


Flavonoids are the healthy bit of fruit and vegetables that give them their bright colours. Human cells can only grow and divide so many times. They turn senescent (zombie cells) and accumulate everywhere in the body.


Senescent cells secrete damaging substances that affect healthy surrounding cells and can disrupt stem cells. They also promote low levels of chronic inflammation. 


Accumulation of the senescent cells drives ageing and all age related diseases. It’s important to clear away these senescent cells.


Senolytics are molecules the body uses to clear away the senescent cells. Fisetin is a very potent senolytic.

It clears away senescent cells without damaging healthy cells. This has many health and longevity benefits.


Fisetin is a powerful antioxidant that protects cells from free radical damage. It also preserves the bodies supply of glutathione. An important antioxidant that declines as we age. Low levels of glutathione are linked to all aged related diseases.


Fisetin has been shown to mimic calorie restriction. When we calorie restrict our body will go into survival mode and release sirtuins, the repairers of our body.


Fisetin will activate the sirtuin function in our cells. Fisetin has been shown to have anti-cancer properties. It has the ability to induce apoptosis (cell death) in cancer and help in the removal of tumour cells.


The Mayo Clinic has now engaged in a comprehensive study of the anti aging benefits of Fisetin. Fisetin other benefits is that it's contained in delicious fruit and veg. This can be a welcome relief for people who find it hard to eat sardines for breakfast.


FISETIN FOODS:

  • Strawberries
  • Apples
  • Mangoes
  • Persimmons
  • Kiwi fruit
  • Tomatoes
  • Onions
  • Cucumbers and,
  • Nuts


Another way that has a greater concentration of absorbable fisetin is to supplement, have a chat with Pete the next time you are in to find out where, when and how you can supplement! In the meantime, check out our amazing Fisetin rich salad recipe below! ( click on the image for the full recipe).

Chicken, Beet & Lentil Power Bowl

By Zina Stone • March 26, 2026
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates

Smoked Salmon & Avocado Green Bowl

By Zina Stone • March 19, 2026
Ingredients 100g smoked salmon ½ large avocado, sliced 2 boiled eggs (soft or hard, halved) 1 cup baby spinach or mixed leafy greens ½ cup cucumber, sliced ¼ cup asparagus (lightly steamed or raw shaved) 1 tbsp olive oil 1 tbsp lemon juice 1 tbsp pumpkin seeds (optional) Salt & black pepper to taste Fresh dill or parsley (optional) Method Step one - Boil the eggs Bring water to a boil, add eggs and cook: 6–7 min for soft-boiled / 9–10 min for hard-boiled. Cool, peel, and halve Step two - Prepare greens Wash and dry spinach/greens, place in bowl. Step Three - Prep veggies Slice avocado and cucumber. Lightly steam asparagus if desired. Step four - Assemble bowl Arrange smoked salmon, eggs, avocado, cucumber, and asparagus over greens. Step five - Dress it Drizzle olive oil and lemon juice, season with salt and pepper. Step six - Finish & serve Add herbs and pumpkin seeds, then serve. Nutritional Information & Cooking Times Prep time: 10 minutes Cook time: 7–9 minutes (for boiling eggs + optional asparagus) Total time: ~15–18 minutes 620 kcal | 48g Fat | 37g Protein | 11g Carbohydrates

Pan-Cooked Fresh Sardines

By Zina Stone • March 5, 2026
Ingredients 250 g fresh sardines, cleaned and patted dry 1–2 tbsp extra virgin olive oil Sea salt, to taste Freshly cracked black pepper Instructions Step 1 - Heat the pan Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke). Step 2 - Cook the sardines Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan. Step 3 - Season simply Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan. Step 4 - Serve immediately Transfer to a plate and enjoy warm. Optional: If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes. Nutrition and Cooking Times | Cook time: 5-7 minutes Serves: 1-2 Nutrient Value (per serving): Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |