Do apples strengthen your bones? What is the scientific evidence?

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apples strengthen your bones

You probably might have heard the term, “An apple a day, keeps the doctor away.”
But, do you know? “An apple a day keep osteoporosis away as well.” As you all are already aware, the apple is loaded with amazing health benefits, but the apple is also a strong protector of bone health. You might ask yourself, do apples strengthen your bones? Well, yes! but what do scientists actually say about it? Let’s find out!

Studies say “Apples strengthen your bones”, but how?

According to a study1 published in “International Review of Journal,” in 2011, apples contain flavonoids called phloridzin which may protect post-menopausal women from osteoporosis. This antioxidant prevents inflammation of bones and joints and increases bone density.

If you eat a medium-sized apple, your body gets 15% of fiber and vitamin C which is required in the bone-building mechanism. Vitamin C is a very important vitamin, needed for the production of collagen protein. Our muscles, blood vessels, bones, and cartilage are made up of collagen protein.

Vitamin C present in apples is known to boost liver function. When your liver is working well, it is able to detoxify your body. The liver produces the mother of antioxidants known as Gluthoaine which is known to boost body functions. When your liver is working properly, your digestive system is also boosted, hence your small intestine is also clean. A clear intestine and digestive tract lead to better absorption of minerals and vitamins, especially calcium. When your small intestine is able to absorb more amount of calcium, your bones become stronger and denser.

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A study published in 2004, revealed that apples contain a small amount of boron, which is very important for bone health. It supports the function of Calcium, magnesium, phosphorus, and vitamin D2. This is another reason that contributes to the fact that an apple strengthens your bones.

Should we peel the apple or not?

Apple also contains a lot of polyphenols, which boost the production of osteoblasts. Apple peels contain a lot of polyphenols, which can actually prevent bone loss.

If you are worried about the wax coating on apples, don’t be. Wax coating on apples is done to prevent apples to become rotten. US Food and drug administration allow a certain quantity of was on apples. The was applied on apples is actually beeswax, shellac, or carnauba, these coatings are actually edible and cause no harm at all. The natural wax present on apple peel is easily digestible.

However, if you still want to get rid of apple peel, then you can do the following things;
1. Dipping apple in hot water.
2. One tablespoon of lemon juice and baking soda in water and dip the apples in this mixture and scrub it using a vegetable scrubber.
3. Make a mixture of lemon juice and vinegar, and rinse it off with water.
4. You can also use a mixture of apple cider vinegar and water to remove the wax coating.

Eating the apples along with their peels will provide enough amount of fiber for a day and apples strengthen your bones due to the presence of polyphenols in them.

Not only do apples strengthen your bones, but they are also actually very beneficial for heart health, preventing dementia, healthier skin, and hair, oral health, etc.

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