When it comes to improving bone health, there are evidence to suggest that eating prunes is a good food-based option to help prevent fractures and osteoporosis.
Prunes, or dried plums, continue to attract attention in research for being good for bones.
One of the latest studies on the fruit, published this year in the journal “Advances in Nutrition“, demonstrated through clinical trials that eating 10 prunes every day for a year improved bone density “in the forearm and lower spine and decreased signs of bone turnover.”
“In postmenopausal women, lower estrogen levels can trigger increased oxidative stress and inflammation, which increases the risk of weakening bones that can lead to fractures,” said Connie Rogers, associate professor of nutritional sciences and physiology. at Pennsylvania State University and one of the study authors said in a written statement. “Incorporating prunes into the diet may help protect bones by slowing or reversing this process.”
Osteoporosis is a condition in which the bones become weak or brittle and can happen to anyone at any age, but according to researchers, it is more common among women over 50 years of age. The condition affects more than 200 million women worldwide and causes nearly nine million fractures each year.
Although traditionally associated with women, osteoporosis can also affect men.
A study, published in 2021 in the “Journal of Medicinal Foods,” was one of the first to investigate the effect of prunes on bone health in men.
“After so many years of studying the positive effect of prunes on bone health in women, we are pleased to see that prunes may also play a beneficial role in bone health in men,” said Shirin Hooshmand, professor of nutrition in San Diego. State University, said in a written statement. “We hope to continue studying the role of prunes in bone health in men to better understand the mechanisms at play.”
the National Osteoporosis Foundation Estimate that more than half of Americans over the age of 50 have osteoporosis or low bone mass.
Although our bodies work to maintain bone health, around the age of 40, the breakdown of old bone cells occurs faster than the body can make new ones. The imbalance may be the result of inflammation and oxidative stress, which is when free radicals and antioxidants are out of balance in the body, according to Penn State researchers.
While medications exist to treat osteoporosis, the researchers said there is growing interest in food-based ways to treat the condition.
“Fruits and vegetables that are rich in bioactive compounds such as phenolic acid, flavonoids and carotenoids may potentially help protect against osteoporosis,” Mary Jane De Souza, professor of kinesiology and physiology and one of the study authors.
Prunes have many nutritional benefits, including minerals, vitamin K, phenolic compounds, and dietary fiber, all of which can help counteract some of the effects of aging.
