Apples to Reduce Inflammation
Shared by Justin Thompson
Proper nutrition plays a vital role in managing inflammation, which can contribute to various pain conditions. A delightful ingredient to highlight this season is apples. Rich in fiber, antioxidants, and anti-inflammatory compounds, apples can help reduce inflammation while also supporting heart health and digestion. Who says desserts can’t be healthy?! I got one for you here and oh boy, it’s delicious! This spiced apple and pear crisp is a comforting treat that captures the essence of fall while offering health benefits that can help combat inflammation. Perfect for a family gathering or a cozy night in, this dessert is sure to warm your heart and delight your taste buds! Enjoy the flavors of the season in a deliciously nourishing way.
Research
“Whole apple (WA) consumption decreased serum total (WA: 5.89 mmol/L; CB: 6.11 mmol/L; P = 0.006) and LDL cholesterol (WA: 3.72 mmol/L; CB: 3.86 mmol/L; P = 0.031), triacylglycerol (WA: 1.17 mmol/L; CB: 1.30 mmol/L; P = 0.021), and intercellular cell adhesion molecule-1 (WA: 153.9 ng/mL; CB: 159.4 ng/mL; P = 0.028), and increased serum uric acid (WA: 341.4 μmol/L; CB: 330 μmol/L; P = 0.020) compared with the CB. The response to endothelium-dependent microvascular vasodilation was greater after the apples [WA: 853 perfusion units (PU), CB: 760 PU; P = 0.037] than after the CB“
“These data support beneficial hypocholesterolemic and vascular effects of the daily consumption of PA-rich apples by mildly hypercholesterolemic individuals.”
“After ANCOVA and correcting for multiple comparisons, apples decreased fasting plasma C-reactive protein by 17.0% (range: 14.3%-19.6%, P = 0.005), IL-6 by 12.4% (range: 6.7%-17.5%, P < 0.001), and LPS-binding protein by 20.7% (range: 14.1%-26.4%, P < 0.001) compared with control. Apples also decreased PBMC-secreted IL-6 by 28.3% (range: 22.4%-33.5%, P < 0.001) and IL-17 by 11.0% (range 5.8-15.6%, P = 0.003) in the unstimulated condition compared with control. Exploratory analysis showed apples also increased plasma total antioxidant capacity by 9.6% (range: 1.7-18.9%, P = 0.002) compared with control.”
“Six-week daily whole Gala apple consumption may be an effective dietary strategy to mitigate the obesity-associated inflammation that exacerbates CVD risk, without weight loss.”
“PAs and flavanol monomers, as extracts or within a food, have been shown to lower serum cholesterol, raise HDL cholesterol, inhibit LDL oxidation, activate endothelial nitric oxide synthase, prevent platelet aggregation, and block inflammatory responses in atherosclerosis”
Ingredients: (always look for organic, natural, local and/or wild sourced ingredients)
- 4 medium apples (such as Granny Smith or Honeycrisp), peeled, cored, and sliced
- 4 medium pears, peeled, cored, and sliced
- 1/4 cup brown sugar (or coconut sugar)
- 1 tablespoon lemon juice
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1 cup rolled oats
- 1/2 cup almond flour (or all-purpose flour)
- 1/4 cup melted coconut oil (or butter)
- 1/4 cup chopped nuts (such as walnuts or pecans)
- Pinch of salt
Instructions
Preheat the Oven: Preheat your oven to 350°F (175°C).
Prepare the Fruit: In a large mixing bowl, combine the sliced apples and pears. Add the brown sugar, lemon juice, cinnamon, and nutmeg, tossing until the fruit is well coated. Transfer the mixture to a greased 9×13-inch baking dish.
Make the Topping: In a separate bowl, combine the rolled oats, almond flour, melted coconut oil, chopped nuts, and a pinch of salt. Mix until the ingredients are well combined and crumbly.
Assemble the Crisp: Sprinkle the oat topping evenly over the fruit mixture in the baking dish.
Bake: Bake in the preheated oven for 30-35 minutes, or until the topping is golden brown and the fruit is bubbly.
Serve: Allow to cool slightly before serving. This crisp is delicious on its own or served warm with a scoop of vanilla yogurt or ice cream for added creaminess.
Resources
Liddle DM, Lin X, Cox LC, Ward EM, Ansari R, Wright AJ, Robinson LE. Daily apple consumption reduces plasma and peripheral blood mononuclear cell-secreted inflammatory biomarkers in adults with overweight and obesity: a 6-week randomized, controlled, parallel-arm trial. Am J Clin Nutr. 2021 Aug 2;114(2):752-763. doi: 10.1093/ajcn/nqab094. PMID: 33964852.
Koutsos A, Riccadonna S, Ulaszewska MM, Franceschi P, Trošt K, Galvin A, Braune T, Fava F, Perenzoni D, Mattivi F, Tuohy KM, Lovegrove JA. Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized, controlled, crossover trial. Am J Clin Nutr. 2020 Feb 1;111(2):307-318. doi: 10.1093/ajcn/nqz282. PMID: 31840162; PMCID: PMC6997084.
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
