Dried Prunes are Great for Bone Health
Several years ago research was completed on the benefits of dried prunes and how they help slow bone loss in postmenopausal women with osteoporosis. In this study, patients were assigned to eat 100 grams (10 dried plums) or 75 grams of dried apples. The plum arm of this study proved to have bone-protecting benefits where the apples did not. The original study was completed in 2011 including 160 female participants eating either the dried plums or dried apples and given 500 milligrams of calcium and 400 International units of vitamin D and this was published in the British Journal of Nutrition.
Since the 2011 study showed the bone-building effects of dried prunes, animal studies were done as well to see if the same conclusion could be met in animal bones. The bones of the studied-animals also showed great increases in bone formation, and the slowdown of bone resorption. The net benefit was greater increases in bone mineral density in both groups.
Aside from prunes bone-building effects, they are loaded with boron, potassium, carotenoids—known for their disease fighting properties—and are a good source of soluble fiber.
We know the benefits of calcium, vitamin D, phosphorus, magnesium, potassium, boron and vitamin K for bone health, so now we can add dried prunes; since they increase bone formation and slow bone resorption which increases bone mineral density.
Many of the osteoporosis drugs have side effects and therefore have compliance issues for those taking them, but prunes only down side is its laxative effect, which can be diminished if you introduce them to your diet slowly.
The following table shows the nutritional facts of 10 prunes for bone health.
- Vitamin K
Add some prunes to your diet to help build and maintain strong bones.
British Journal of Nutrition (2011), 106, 923–930.