"An Apple a day for those healthy bones " should be an apt improvisation of the old saying "An Apple a day keeps the doctor away". A new study suggests that choosing apples over cookies is better at any given point of time because apple not only aids you in keeping the weight at bay, but is a good bone builder too.

The appearance of apples on supermarket shelves announce that fall is on its way. The juicy apples not only refresh our senses, but also rejuvenate our bones.
 

An Apple a day may keep osteoporosis away

It is commonly observed that women of the menopausal age regularly complain of pains, which is induced by osteoporosis. But a study report published in the American Journal of Clinical nutrition indicates that older women who are administered on greens, fruits and whole grains diets are less likely to have bone fractures than others who follow unhealthy diets. The apple is generally recommended for older women because French researchers have found that apple is rich in flavanoid called phloridzin. Phloridzin works against osteoporosis by snubbing the inflammation markers and increasing the bone density.
 

Doctors suggest that even a medium sized apple can serve you 15 percent of the recommended daily quota of Vitamin C and fibers, and delivers you punch of minerals, bone-building polyphenols, and flavonoids.
 

Apple is rich in vitamin C, which is essential for the production of collagen. Collagen is the main component of the human body which maintains various body features.  And around 90% of the collagen found in the body is of type I, type II, type III, and type IV.
 

• Collagen type I: Maintains bone, tendon, organs, ligature, and vascular membranes
• Collagen type II: This is main component of cartilage
• Collagen type III:  Reticulate, this is commonly found along type I
• Collagen type IV: This forms base of cell basement membrane
• Collagen type V: Placenta, hair, and cell membrane

Vitamin C, also aids in promotion of gluthaione which flushes toxins out of the liver. Fibers in apple support the liver health by preventing accumulation of the toxins around the liver.  The osteoporosis is directly related to the liver health. That’s why liver health is important for maintaining the bone health.

Lot has been written about the benefits of fiber and vitamin C, and apples are rich in both. Other than that apples are stacked with flavonoids and polyphenols, and trace mineral boron, which truly makes them powerhouse of bone health. Boron promotes function of important bone-healthy nutrients such as phosphorous, vitamin D, calcium, and magnesium.

IFood recommends you not to peel away the apple skin because all nutrients are concentrated in skin. And if you are worried about the pesticides, then go for organic apples. Organic apples are free from pesticides and artificial waxes.

IFood wisdom: Always choose firm apples that display rich color, and is free from discolorations or bruises. 

Image courtesy: healthitupforyou.com