Health-Boosting Apple Crumble

Health-Boosting Apple Crumble

Our Functional Nutrition and Lifestyle Practitioner will continue to take you through some things you can do to support your immunity. Our previous post covered the zinc+niacin+selenium combo. Today, we are covering the quercetin+polyphenols combo.

This apple crumble recipe is packed with quercetin and polyphenols.

Figure 1: Health-Boosting Apple Crumble Recipe by Marina Tei

Figure 1: Health-Boosting Apple Crumble Recipe by Marina Tei

Why are quercetin and polyphenols important in supporting our immunity? Quercetin is a powerful immune booster and contains a broad-spectrum of antiviral properties. It is a natural pigment present in many fruits and vegetables.

Figure 2: Sources of Quercetin

Figure 2: Sources of Quercetin

Polyphenols have beneficial effects on human health and provide protection against chronic diseases. They can act as antioxidants, neutralising harmful free radicals that would otherwise damage your cells and increase your risk of conditions like cancer, diabetes, and heart disease. Polyphenols also reduce inflammation, which is thought to be the root cause of many chronic illnesses.

Figure 3: Sources of Polyphenols

Figure 3: Sources of Polyphenols

Now you know the food sources that are high in quercetin and polyphenols. Why don’t you come up with your own recipe combining different ingredients and share it with us?

Sources:

  1. Clinton CC. Preparing yourself for the flu season naturally. American Association of Naturopathic Physicians. Published October 29, 2012. http://aanpsite.qa.membershipsoftware.org/article_content.asp?article=779

  2. Common colds: protect yourself and others. Centers for Disease Control and Prevention. Reviewed February 11, 2019. https://www.cdc.gov/features/rhinoviruses/index.html

  3. Davis JM, Murphy EA, McClellan JL, Carmichael MD, Gangemi JD. Quercetin reduces susceptibility to influenza infection following stressful exercise. Am J Physiol Regul Integr Comp Physiol. 2008;295(2):R505-R509.

  4. Marja-Leena Ovaskainen, Riitta Törrönen, Jani M. Koponen, Harri Sinkko, Jarkko Hellström, Heli Reinivuo, Pirjo Mattila Dietary Intake and Major Food Sources of Polyphenols in Finnish Adults, The Journal of Nutrition, Volume 138, Issue 3, March 2008, Pages 562–566, https://doi.org/10.1093/jn/138.3.562

  5. Lien Ai Pham-Huy,1 Hua He,2 and Chuong Pham-Huy Free Radicals, Antioxidants in Disease and Health Int J Biomed Sci. 2008 Jun; 4(2): 89–96. PMCID: PMC3614697 PMID: 23675073

  6. Liao JC1, Deng JS, Chiu CS, Hou WC, Huang SS, Shie PH, Huang GJ. Anti-Inflammatory Activities of Cinnamomum cassia Constituents In Vitro and In Vivo. Evid Based Complement Alternat Med. 2012;2012:429320. doi: 10.1155/2012/429320. Epub 2012 Mar 27