Cinnamon Spiced Stewed Apple

We have all heard ‘an apple a day keeps the doctor away’ and we are now starting to see some truth behind this wise old saying. Regular apple consumption is are associated with a reduced risk of chronic disease and in particular cardiovascular disease, asthma and Alzheimer’s disease. It is also associated with better ageing, weight management, digestion and cognitive health (1). Although as we know associations don’t explain it all, here is a little more of the harder science.

 

 

Apple skin contains pectin that is a beneficial soluble fibre. Soluble fibres aren’t broken down in the stomach or small intestines and travel to the large intestine where they are fermented by our gut microbiota. Our gut microbiota act like little chemistry labs turning the fibre into beneficial compounds called short-chain fatty acids (SCFA). This is great for us as SCFA help us with immune function, energy production and keeping a healthy mucous layer in our gut. A particularly beneficial SCFA you may have heard of is butyrate and we love this particular compound as it can have anti-inflammatory effects in the body (2).

 

Apple pectin may also help us to have diverse and well balanced gut microbiota that we understand as essential to our health and wellbeing (2).

 

The skin of most apple varieties are rich in flavonoids such as quercetin and epicatechin. Red apples also contain anthocyanins that is the flavonoid that give them their red colour. We understand that flavanoids are especially good for our cardiovascular and metabolic health as they have been shown to benefit our blood pressure, cholesterol, artery function, inflammation, blood sugar levels (1).

 

 

✓ Cinnamon

Cinnamon has anti-inflammatory, antimicrobial and antioxidant properties. When cinnamon is taken in a supplement form it has also been shown to lower blood cholesterol and total cholesterol, regulate blood sugar levels and lower c-reactive protein – a maker of inflammation in the blood (3, 4). Choosing to regularly include cinnamon in the diet can be not only a great way to add flavour to foods but also provide health benefits (5).