December 1, 2023 in How We Eat

Green Smoothie to Lower High Levels of Inflammation

Lower High Levels of Inflammation

Lower High Levels of Inflammation

Video by Dr. Justin Thompson

When we look at pain in the body, one of the components that is often forgotten is nutrition! How we eat plays a large role in the high levels of inflammation in our body which contributes to pain and other chronic ailments. Intaking enough fruits and vegetables is essential to keeping inflammation levels in check. Smoothies are an excellent option to make sure you are staying on top of your fruit and vegetable intake. This month’s smoothie is bursting with the exquisite flavor of succulent plums, this smoothie is a treasure trove of health benefits. Plums are not only a delectable stone fruit, but they also pack a powerful nutritional punch. Rich in vitamins like vitamin C, vitamin K, and vitamin A, as well as dietary fiber and antioxidants, plums contribute to a strengthened immune system, improved digestion, and lowered inflammation. Their natural sweetness allows us to forgo added sugars, making this smoothie a guilt-free pleasure that fuels your day with energy while supporting your overall well-being. Sip your way to vitality with each sip of this luscious plum smoothie – a delicious path to a healthier you.

Research

“Many lab and animal studies have found the polyphenols in plums and prunes to have powerful anti-inflammatory effects, as well as the ability to prevent damage to cells that often leads to disease”

“Plums have been shown to possess antioxidant and antiallergic properties, and consumption is associated with improved cognitive function, bone health parameters and cardiovascular risk factors.”

“The major polyphenolics in plums, identified and quantified using reversed-phase high-performance liquid chromatography, were tested to evaluate their protective effect on peripheral blood granulocytes from oxidative stress. The results suggest that individual polyphenolics contribute directly to the total protective effect of plums.”

“Our results show that plum supplementation significantly improves total cholesterol levels in unhealthy individuals. Moreover, plum supplementation reduces the LDL-c levels in the pooled sample (WMD = −11⋅52 mg/dl; 95 % CI −21⋅93, −1⋅11, P = 0⋅03, I2 = 98⋅7 %) and also in some of the subgroups of individuals (dried plum, unhealthy subjects, duration more than 8 weeks).”

Recipe

1-2 generous handfuls of organic frozen kale, spinach or arugula (better yet, a combination!)

1 frozen organic plum

1/2  frozen organic avocado

1/2 frozen organic banana

1 cup of water 

Resources

Askarpour M, Ghalandari H, Setayesh L, Ghaedi E. Plum supplementation and lipid profile: a systematic review and meta-analysis of randomised controlled trials. J Nutr Sci. 2023 Jan 16;12:e6. doi: 10.1017/jns.2022.101. PMID: 36721717; PMCID: PMC9869099.

Bouayed J, Rammal H, Dicko A, Younos C, Soulimani R. The antioxidant effect of plums and polyphenolic compounds against H(2)O(2)-induced oxidative stress in mouse blood granulocytes. J Med Food. 2009 Aug;12(4):861-8. doi: 10.1089/jmf.2008.0165. PMID: 19735188.

Chun OK, Kim DO, Moon HY, Kang HG, Lee CY. Contribution of individual polyphenolics to total antioxidant capacity of plums. J Agric Food Chem. 2003 Dec 3;51(25):7240-5. doi: 10.1021/jf0343579. PMID: 14640564.

Igwe EO, Charlton KE. A Systematic Review on the Health Effects of Plums (Prunus domestica and Prunus salicina). Phytother Res. 2016 May;30(5):701-31. doi: 10.1002/ptr.5581. Epub 2016 Mar 16. PMID: 2699212

Morabbi Najafabad A, Jamei R. Free radical scavenging capacity and antioxidant activity of methanolic and ethanolic extracts of plum (Prunus domestica L.) in both fresh and dried samples. Avicenna J Phytomed. 2014 Sep;4(5):343-53. PMID: 25386397; PMCID: PMC4224712.

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 McKinney Doctors, located near West Ridge, near the corner of S. Stonebridge Dr. and Eldorado Pkwy., will teach you what the research says about how and why we should eat a better diet, move more and have more positive thoughts. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diabetes and other diseases!