Prunes for osteoporosis: Benefits and effect on bone health
Prunes are dried plums that are eaten raw. They have a distinct nutritional profile that is associated with a range of health advantages. The consumption of prunes may be advantageous for bone health and may be particularly useful for persons suffering from osteoporosis, according to some data. The consumption of plums provides a lot of health advantages. For example, they can aid in increasing the frequency of bowel movements and improving the weight of the stool in those who do not consume a lot of fiber.
In this article, we will examine how prunes may be beneficial to someone suffering from osteoporosis, as well as provide advice for how to include them into one’s diet.
Even modest falls and bumps enhance a person’s chance of fracturing a bone as a result of this condition.
A variety of health advantages are provided by their distinctive nutritional content.
- There are several health advantages of eating prunes.
- In addition, there is some evidence to suggest that eating prunes might be beneficial to bone health as well.
- In the case of osteoporosis, the bones become weak and fragile as a result of the disorder.
- In most cases, osteoporosis weakens the bone in the following way:
How to eat prunes
People may incorporate prunes into their diet in a variety of different ways. People who want to consume more prunes might choose from the following options:
- Eat them on their own as a snack, or mix them into oatmeal for breakfast. Alternatively, you may combine them with other dried fruits such as apricots, and then top with chocolate chips for a nutritious and delicious snack. Add them to baked items to make them more appealing. Put them in delicious stews or soups. Drink the juice of the prunes. Blend prune juice into smoothies for a refreshing treat.
Prunes have been shown to be beneficial to a person’s bone health in many studies. It is possible that this is due to the high quantities of vitamin K found in prunes. There is evidence to show that vitamin K is crucial in maintaining bone health. Having a poor vitamin K intake can raise the risk of having decreased bone density and breaking a bone. Prunes are also an excellent source of potassium, which health experts believe is linked to enhanced bone health in older people. It has been demonstrated in studies that potassium consumption can help to neutralize acid load and prevent calcium loss in the bones.
Known as the “bone disease,” osteoporosis is a bone ailment that causes weakened bones and decreased bone density.
Prunes are dried plums that are eaten raw.
This, in turn, may help reduce the likelihood of developing osteoporosis and suffering fractures and breaks in the future. A person suffering from osteoporosis may find it beneficial to include prunes in their diet in order to boost their bone health.
A daily serving of 5 prunes helps slow bone loss and lowers the risk of osteoporosis
Toronto, Oct. 18, 2017 (CNW) – The City of Toronto has announced the appointment of a new chief executive officer. About 1.4 million Canadians suffer with osteoporosis 1, a disorder defined by decreased bone density and degradation of bone structure, according to the Canadian Medical Association. Fortunately, recent scientific study has discovered that merely eating a portion of five prunes each day can help reduce and prevent bone loss. It has been shown via scientific study that consuming a portion of five prunes per day may assist to halt and prevent bone loss.
- According to the findings, this amount of intake was just as efficient in reducing bone loss as a previous study 3in which postmenopausal women took 10 to 12 prunes (100g) each day for a period of one year.
- Shirin Hooshmand, PhD, the study’s principal researcher from San Diego State University’s School of Exercise and Nutritional Sciences.
- 4 According to the author, prunes promote bone development and have a favorable effect on bone mineral density by increasing bone mineral density.
- A serving of approximately five prunes contains just 100 calories and is a good source of dietary fiber.
- “Healthy bones are essential for general well-being,” explains Cara Rosenbloom, a registered dietician.
- A bigger clinical experiment is presently being conducted to investigate the effect of prunes on bone density and estimated bone strength in postmenopausal women, and the results will be published.
- Prunes, in addition to helping to maintain good bones, can also aid to maintain heart and intestinal health.
For additional information on the health advantages of California prunes, as well as tasty prune recipes and ideas, visit the following accounts on Instagram and Twitter: @CADriedPlumBoard and @CADriedPlums respectively.
- Canadians are increasing their chances of developing osteoporosis. A report from Osteoporosis Canada, Hooshmand S, et al., was published in the Journal of Bone and Mineral Research. A randomized, controlled experiment was conducted to determine the impact of two doses of dried plum on bone density and bone biomarkers in osteopenic postmenopausal women. 2016 Jul
- Hooshmand S, et al. Osteoporosis International, 2016 Jul
- The Effects of Dried Plum and Dried Apple on Bone in Postmenopausal Women are being investigated. 2011
- Wallace, T.C. British Journal of Nutrition, 2011
- 106:923. Dried Plums, Prunes, and Bone Health: A Comprehensive Review of the Evidence 9(4) (Nutrients, published online April 19, 2017).
The California Dried Plum Board (CDPB) is a non-profit organization dedicated to the promotion of dried plums in California. The California Dried Prune Board (CDPB) represents around 800 producers and 29 prune packers and is under the control of the California Department of Food and Agriculture. Californiaproduces around 90 percent of the nation’s supply of prunes, and 40 percent of the world’s supply of prunes, which are a simple and healthful snack for today’s hectic lifestyle. The CDPB contributed to the numerous investigations by providing some financing as well as dried plum goods.
253 or [email protected].
Prunes and Osteoporosis
The California Dried Plum Board (CDPB) is a non-profit organization dedicated to the promotion of dried plum production in California. According to the California Department of Food and Agriculture, the CDPB represents over 800 producers and 29 prune packers. Approximately 90% of the United States’ and 40% of the world’s supply of prunes comes from California. Prunes are a quick and nutritious snack for today’s busy lifestyle. The CDPB contributed to the numerous investigations by providing some money as well as dried plum extract.
253 if you want additional information or would like to schedule an interview.
“Over my career, I have tested numerous fruits, including figs, dates, strawberries, and raisins, and none of them come anywhere close to having the effect on bone density that dried plums, or prunes, have.”
What is the source of such great praise? Dr. Arjmandi and his team conducted a 12-month study on two different groups of osteopenic postmenopausal women. There were 55 ladies in the first group. Every day, they ingested 100 grams of prunes (equivalent to around 10 prunes). The second group, which consisted of 45 women, ingested 75 grams of dried apples each day on average. Every one of the 100 ladies also received 500 mg of calcium and 400 IU of vitamin D on a daily basis. As a result, what happened?
- Arjmandi discovered that the prunes assisted in slowing the rate of bone resorption.
- Again, similar findings were obtained by the consumption of around 10 prunes each day.
- In the first study, Arjmandi and colleagues conducted a 6-month study to determine the effects of 50 grams and 100 grams of prunes on postmenopausal bone loss.
- That implies you may be able to protect whole body BMD while just eating half the amount of prunes you were previously eating!
- In order to determine if the prune group was able to retain their superior BMD scores when compared to the dried apple control group, the scientists conducted an experiment.
- Moreover, when compared to their dried apple equivalents, these eight ladies did indeed have greater ulna and lumbar spine BMD!
Arjmandi’s group, on the other hand, was heartened by the apparent impact that prunes alone appeared to create. In fact, the findings of their study, as well as those of their colleagues, lead Arjmandi to conclude that prunes are a:
“…functional food therapy for preventing bone loss in postmenopausal women, with the potential for long-lasting bone-protective effects.”
So. it’s time to get out the prune juice, right? That, on the other hand, may be a fantastic concept. But it’s crucial to understand why the prune has such a beneficial effect on bone health before you go ahead and try it. Scientists are unable to say with certainty which nutrients are responsible for individual BMD variances. However, certain chemicals found in the prune help to maintain bone density on their own. Boron is one of the substances that fall under this category. Boron is a naturally occurring trace mineral that may be found in soil and in many foods.
It is especially beneficial if you have a vitamin D deficiency!
In contrast, the following popular fruits have the following amounts of boronin per 100g:
- Dates (4 pitted): 1.08 mg
- Oranges (1 small): 0.52 mg
- Apples (1 cup of sliced apples): 0.32 mg
Furthermore, prunes include copper and potassium, which are two more of the 13 trace elements that your bones require. Even better, prunes are a good source of vitamin K1. Anti-inflammatory properties of vitamin K1 make it beneficial since it prevents excessive osteoclast (a kind of bone cell that tears down bone tissue) activation, which may be harmful. Alternatively, K2 is a kind of potassium that helps to control calcium levels in the bloodstream. Consider vitamin K2 to be a calcium “recycling plant”: it transports calcium into your bones while filtering it out of your arteries, where it isn’t needed.
- Then there are the fibers found in prunes, such as pectin, fructans, and cellulose, which are both soluble and insoluble.
- As you can see, all of these vitamins and minerals work together to form your bones, much like a construction team!
- To add the “cherry on top” of the prune, you’ll need to.
- When compared to other commonly consumed fruits and vegetables, prunes exhibit remarkable antioxidant and anti-inflammatory properties.
- Your work should be one that you like doing.
To be clear, prunes are a natural laxative, so while eating too many might induce diarrhea, eating 4-5 prunes per day, as recommended in the study, should not have this impact in those with healthy intestines.) Don’t you want to try AlgaeCal Plus if you don’t like prunes and are seeking for a sure solution to boost your bone density without risking your health?
- AlgaeCal Plusprovides a significant amount of boron (3 mg/day).
- Furthermore, it contains copper, potassium, and the other ten trace minerals that we haven’t even discussed yet.
- And when it comes to bone density, it has made a significant difference in the lives of tens of thousands of people.
- Did you see all of the data in favor of prunes in terms of bone-building?
- It is past time for this miracle fruit to be recognized.
If you’re concerned about your bone density, this is extremely important. In case you don’t like for prunes, or if you prefer “sure things” to “maybes,” keep reading to learn about the world’s only superfood calcium source that is guaranteed to boost your bone density.
Spotlight on Bone Health: Prunes — Leigh Merotto, Registered Dietitian
Hello and welcome to Sunday! California Prunes are one of my favorite super fruits, and I’m thrilled to be collaborating with them once more! You may have read my earlier post on the gut-health advantages of California Prunes, which you can find here: California Prunes Gut Health Benefits (also known as dried plums). My purpose is to provide you with the lowdown on their advantages for not only our stomach, but also our BONES. Yes, you are correct. When it comes to bone health and nutrition, it’s time to look outside of the box.
- It is possible to prevent exercise-related ailments such as stress fractures by ensuring that our food supports the health of our bones.
- In the end, our diet throughout our lives is critical for the development and maintenance of strong bones, which allows us to remain healthy and active as we get older.
- During our youth and adolescence, more bone is formed than is replaced, and this continues until we achieve our peak bone mass (also known as bone density and strength), which occurs in our late twenties or early thirties.
- Nutrition is vital during the years of peak bone formation, and acquiring adequate calcium is essential.
- Is it really that important?
- The following are some factors that we cannot control: age, family history of osteoporosis, ethnicity, and sexual orientation (woman are at higher risk due to the loss of estrogen that occurs after menopause).
- A healthy weight is important since being underweight and/or not ingesting enough calories to maintain your body’s output might put you at risk for weaker bones. Lifting weights or engaging in weight-bearing exercises such as resistance and strength training, walking, jogging, and jumping can aid to maintain bone strength. The use of tobacco products can accelerate the pace of bone absorption. Consumption of alcoholic beverages-An excessive amount of alcoholic beverages can displace nutritious foods and lead our bodies to lose additional nutrients that are necessary for bone health preservation.
Nutrition also plays an important part in maintaining bone health. The two most important players are as follows:
In terms of bone mass, calcium accounts for a considerable amount of our total mass. Calcium also serves as an electrolyte, which means that it aids in the clotting of our blood, the contraction of our muscles, and the beating of our heart. When calcium levels in the blood fall below a certain level, our bodies draw on calcium deposited in our bones to help maintain normal levels. We lose calcium through our blood, perspiration, and waste products, so we must ensure that we ingest enough to keep the calcium levels balanced.
Calcium is required by adult females in the amount of 1000 mg per day. Adult males require around 1200 mg. Try out thiscalcium calculator to check if you are getting enough calcium in your diet.
Although it serves a variety of functions, Vitamin D is particularly essential in the context of bone health because it allows our bodies to correctly absorb calcium. The calcium we consume would not be used properly if we did not consume this vitamin. Vitamin D may be derived from a variety of sources, including sunlight, meals, and supplements. The average adult need 400-800 IU of Vitamin D per day, while some individuals may require more based on their medical problems or their risk of insufficiency in the first place.
So what makes PRUNES so special for your bones?
Prunes have a unique combination of nutrients that have been demonstrated to improve bone mineral density by promoting bone growth and decreasing bone loss in laboratory studies. After we get past calcium and vitamin D, there are a variety of additional minerals that are essential for bone health!
The first is Vitamin K, and prunes are an underappreciated source of this vitamin. Vitamin K is essential for the calcification and mineralization of bone, and deficits have been linked to osteoporosis and bone fractures in the past. Vitamin K and Vitamin D work together to promote bone health, so it is critical to ensure that you are getting adequate amounts of both elements to maintain good bone health. Vitamin K is found in foods such as spinach and broccoli. Prunes (5 medium) provide approximately 25% of the daily recommended intake for Vitamin K in a single serving.
Prunes are a good source of vitamin K, which is underappreciated. In addition to its involvement in bone calcification and mineralization, vitamin K deficiency has been linked to osteoporosis and fractures of the bone. Vitamin K and Vitamin D work together to promote bone health, so it is critical to ensure that you are getting adequate amounts of both elements to maintain your bone health. Vitamin K is found in foods such as spinach and broccoli. Prunes (5 medium) provide approximately 25% of the daily recommended intake for Vitamin K in a serving.
Maintaining a healthy magnesium balance in the body is essential for maintaining bone health. Because dried prunes provide 20 mg of magnesium per serving, they are an excellent source of magnesium in the diet if one does not consume a lot of plant-based foods on a regular basis.
Keep magnesium levels in your body balanced to ensure that your bones stay strong. Because dried prunes provide 20 mg of magnesium per serving, they are a decent source of magnesium for those who don’t consume a lot of plant-based meals.
Antioxidants are known to protect against damage, and this is true for bones as well. Prunes have significant concentrations of phenols, which are natural compounds that are beneficial to health and have antioxidant qualities. A diet heavy in phenolics may help to enhance bone production while also slowing bone resorption because of their effects on cell signaling pathways, according to research. Prunes are extremely adaptable, making it simple to incorporate these nutrient-dense foods into your diet.
They also make a delicious and easy on-the-go snack — a handful of prunes and a handful of almonds is my go-to combination. I’ve received feedback from people who say they enjoy their prunes with a dab of peanut butter (absolutely delicious). Here are some more suggestions:
- Served on cereal or in a granola, such as my buckwheat-flax granolarecipe, sliced up. The fruit is cooked in oats (which is a delicious yet healthful substitute for sugar)
- 2 tablespoons each of the following: walnuts, pumpkin seeds, and cashews prunes as part of a nutritious trail mix Try these prune power balls for a more sophisticated snack choice.
That is all there is to it. This will provide you some food for thought in terms of maintaining your bone strength. I hope you found some ideas to change up your diet and nutrition by incorporating California Prunes into your routine. Until next time, take care. Leigh Disclaimer: This post was made possible by a grant from the California Prune Board. Despite the fact that I was compensated for this article, I strongly believe that prunes are beneficial to bone health and have relied on contemporary and evidence-based sources to back up my claims.
The 20th of October is World Osteoporosis Day! One of the most prominent trends I’m seeing right now is a shift toward plant-based diets, and I have to admit, I’m excited about it. However, I am frequently asked the subject of how to maintain bone health while eating a more plant-based diet. In addition, many of my clients who suffer from autoimmune diseases, particularly celiac disease, are at risk of developing osteopenia and osteoporosis. When it comes to bone health, they want to go beyond calcium as a solution because they understand that calcium isn’t the only vitamin that should be taken into consideration when it comes to developing healthy, strong bones.
Overview of Bone Health – The Basics
Calcium constitutes the majority of the composition of our bones. Our bone mass increases from the moment we are created until we are in our early to mid-20s, when we achieve what is known as ‘peak bone mass,’ which is the point at which our bones are at their strongest. Our bone health begins to degrade naturally in our early to mid-30s, and the bones become more porous as a result of this process. Osteoporosis is a condition that occurs when the bones degenerate excessively. Osteoporosis is a condition in which your bones become weaker than they should be, to the point that you are at increased risk of fracture.
When it comes to osteoporosis, it is sometimes referred to as a “silent pandemic” since we don’t realize our bone health has worsened until we are older, typically after suffering a fracture.
When we think about bone health, calcium is frequently the first thing that comes to mind.
Calcium is also present in supplements.
It is critical to have a sufficient dose of vitamin D in order to optimally absorb the calcium you consume. While milk and milk substitutes are frequently used as sources of vitamin D, we don’t receive enough of it in Canada, necessitating the need of a 1000 IU vitamin D supplement.
What about other nutrients for bone health?
I am frequently asked about other nutrients that are beneficial to bone health. A healthy dose of calcium and vitamin D is essential, but recent study has revealed that we also require additional nutrients to maintain strong bones! Potassium The majority of North Americans do not get enough potassium in their diet. Potassium may be found in a variety of foods including fruits and vegetables. A serving of California Prunes (5-6 prunes) contains over 300 mg of potassium, making them a particularly good source of this mineral.
- Magnesium Magnesium is an important component for the development of strong and healthy bones.
- Vitamin KVitamin K has been shown to be effective in enhancing bone mineral density in patients with osteoporosis and lowering the risk of fracture in these patients.
- Copper However, while bone turnover (the process of bones breaking down and rebuilding) is natural, copper can help to prevent bone from breaking down too quickly, which is especially important as we age.
- At Ignite, we are firm believers that diversity is crucial, and that eating a diet rich in fruits and vegetables is essential for good health.
Prunes to manage bone health?
Now, prunes aren’t simply for treating constipation any longer; they’re a complete health and wellness food. Research is beginning to demonstrate that prunes may be beneficial in the treatment of a range of different health disorders since they contain a high concentration of essential vitamins, minerals, and polyphenols. The use of just one daily meal of 5-6 prunes has been shown to improve bone health by decreasing bone loss. Following menopause, post-menopausal women who ate two servings of prunes (10-12 prunes) every day for a year were found to have their bone loss reversed.
What a powerhouse of a meal!
In our field, we know that consuming these nutrients in supplement form does not necessarily result in the same health advantages as eating them in their natural state – which is why I always refer to myself as a ‘food first’ dietitian.
It is possible to maintain good bone health by include prunes in your diet on a regular basis!
How to include prunes in your diet
When it comes to munching on prunes, I’m a purist when it comes to eating them raw. Keep some at your desk for a quick snack in between customers or in your handbag for when you’re out doing errands, like I do. In addition to being high in fiber (around 3 grams in just 5-6 prunes), they are an excellent source of energy since they are naturally sweet and only contain naturally occurring sugars. This is not true of all dried fruits, as many of them have been sweetened with fruit juices or added sugar.
California Prunes may also be a useful aid in the management of constipation, which is what you may think of when you think of prunes.
This is not your grandmother’s prunes, believe me when I say their sweet and chewy consistency makes for the perfect snack!
- When I create energy balls (see recipe below), I use prunes to add a little of sweetfibre to the mix. Adding chopped prunes to my salads as a garnish
- Using them as a topper for Toast Tuesday this week. What about ricotta and prunes on toast? (Have you ever tried it yet? You SHOULD do so!)
3 Ingredient Prune Energy Balls
Preparation time: 5 minutes Cooking Time: 5 minutes Time allotted: 10 minutes Servings:12
- 34 cup nut butter (I used almond), 2 cups dried pitted prunes, 1 cup quick oats
- In a food processor, pulse together all of the ingredients until smooth. Blend until all of the ingredients have reached a uniform consistency. Make 1″ balls out of the dough
- Maintain freshness in an airtight container in the refrigerator for up to 1 week.
Prune juice is a great approach to take control of your bone health and avoid osteoporosis as we age by eating it initially. What kind of prunes do you prefer? It should be noted that this is a sponsored article on behalf of the California Pruning Board. California Prune Board provided me with monetary incentive in exchange for speaking about the latest study on the relationship between plums and bone health. The information communicated may be helpful in achieving the objectives of customers; nevertheless, the ideas presented are my own and are based on the most recent scientific research.
For healthy bones: Got prunes? Onions? Salmon? Walnuts?
(ISTOCKPHOTO) What comes to mind when you hear the phrase “food for good bones”? Of course, there’s milk. That link is instilled to us from an early age, and for good reason. It is not only calcium that is found in milk and the products manufactured from it; it also contains numerous other bone-helpful elements, such as protein and magnesium. If the milk is supplemented with vitamin D, it is even more advantageous to the bones. However, there is a lot more to the bone-health diet narrative than what we learned in primary school about calcium and vitamin D.
- Here are a few examples.
- This bone-preserving effect may be obtained with as little as five or six medium-sized prunes per day, according to her most recent study, which has not yet been published.
- Despite the fact that this is a topic that has been well established in the study, it is still news to some people.
- As a result of their acid-base balance-balancing properties, fruits and vegetables may aid in the prevention of calcium excretion as well as the maintenance of bone mass.
- Onions Onions?
- That was my initial response when I initially read about the study, but it turns out to be correct.
- According to one research published in the journal Menopause, women who consumed onions on a daily basis had 5 percent higher bone density than women who consumed onions once a month or less.
Salmon You’ve probably spent more time worrying about whether or not there’s a bone in your fish fillet than you have worrying about how your seafood supper will effect your bones.
Butfish, in particular, has been linked to improved skeletal health.
Cooked salmon has about 600 international units per four-ounce serving, which is the recommended daily consumption for individuals under the age of 70 in the United States.
Walnuts Dietary omega-3 fat is one of the elements found in fish that has been shown to have a beneficial effect on bone health.
The version found in plant meals (called ALA) is a less effective form of the compound than the type found in fish (called DHA and EPA).
Following the use of walnuts and flax oil in a 2007 research published in Nutrition Journal, participants saw less bone loss than those who consumed other, non-omega-3 fatty acid sources of fat.
They are a fantastic pairing with prunes.
She maintains a blog and distributes a bimonthly newsletter at.
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Can Prunes Reverse Bone Loss?
The use of prunes on a daily basis may help to prevent or even reverse bone loss and osteoporosis, according to a number of studies. What you need to know about prunes and bone health is outlined here. By Monica Reinagel, MS, LD/N, CNS, a certified nurse specialist December 13, 20164-minute video clip readEpisode409 Safari is currently having playback difficulties, which we are investigating. If you wish to listen to the audio, we recommend that you use Google Chrome or Mozilla Firefox. Remove the player from the game “Could you perhaps remark on the advantages of prunes in terms of stimulating bone growth?” asks Eleanor.
I’d much appreciate it if you could take a close look at these allegations.” The effects of dried plums (also known as prunes) on bone health have been the subject of a great deal of scientific investigation.
When participants who had previously undergone significant bone loss were given prunes every day, one research discovered that they were able to entirely reverse their bone loss.
The only drawback is that all of these studies were conducted on mice and involved the consumption of prunes as a quarter of their total diet.
Can Prunes Prevent Bone Loss in Humans?
There have also been a few trials in which genuine persons have participated. One study examined the effects of eating 100 grams of prunes against 75 grams of dried apples on bone mass in postmenopausal women who were consuming the fruits. The trial lasted one year, during which time both groups received calcium and vitamin D supplements as well as a calcium supplement. Both groups showed equal improvements in bone density in their hips and thigh bones; however, the group that consumed the prunes had somewhat better outcomes in their spines and forearms than the other group.
Unfortunately, the study did not include a control group that just took calcium and vitamin D supplements and did not consume any dried fruit at all.
By the way, one hundred grams of prunes is equal to roughly 12 prunes, which equals to 240 calories.
Although 100 grams of prunes per day may seem like a lot of prunes to consume every day, a later study discovered that eating half that amount of prunes per day is almost as effective as eating the entire 100 grams.
However, once again, the beneficial effect was minor, despite the fact that it was statistically significant. Whether eating prunes will boost the beneficial effect of resistance or weight training on bone mineral density was the subject of the most current human investigation. It didn’t work.
Monica Reinagel, MS, LD/N, CNSM is a clinical social worker. Ionica Reinagel is a board-certified licensed nutritionist who also writes and hosts a health and fitness podcast that is one of the most highly rated in the world on iTunes. Dr. Oz, NPR, and the TODAY program, as well as the nation’s biggest newspapers, periodicals, and websites, all often highlight her advise and recommendations. Do you have a question about nutrition? 443-961-6206 is the number to call for the Nutrition Diva’s listener line.
Can Prunes Reverse Bone Loss?
Photograph courtesy of Darius Andrei Anghelache Photographs courtesy of Getty Images To receive free newsletters from Scientific American, sign up here. data-newsletterpromo article-image=” data-newsletterpromo article-button-text=”Sign Up” data-newsletterpromo article-button-link=” name=”articleBody” itemprop=”articleBody”> data-newsletterpromo article-button-text=”Sign Up” data-newsletterpromo article-button-link=” name=”articleBody” itemprop=”articleBody”> “Could you perhaps remark on the advantages of prunes in terms of stimulating bone growth?” asks Eleanor.
- There are several websites touting prunes as a scientifically established method of preventing osteoporosis from developing.
- One or two of the outcomes have been particularly noteworthy.
- It has also been demonstrated that consuming prunes can assist to prevent bone loss from developing in the first place.
- I’ll just give you a time to think about the implications of what you’ve just said.» Visit QuickAndDirtyTips.com for more information.
Caregiving grandmothers have chanted “Eat your prunes!” for generations upon generations. Grandma was presumably thinking about your digestive health when she recommended prunes, but prunes have recently been making headlines for a different reason. Preserves are “the most effective fruit in both preventing and correcting bone loss,” according to a Florida State University research headed by Shirin Hooshmand and Bahram H. Arjmandi. 1
What’s so Peculiar About Bone-Healthy Prunes?
While it is true that studies have shown prunes to be more effective at increasing bone density when compared to other fruits such as figs, dates, strawberries, and raisins, it is also important to investigate why this is the case and whether there is something unique about prunes that cannot be found in other fruits. And the answer is, unfortunately, no. However, it is ironic that plums – and by extension prunes – are one of the only fruits that contain minor levels of oxalates, a chemical that may bind to calcium, making it less accessible to the body.
According to what I mentioned in Vivian Answers Day5, prunes have been shown to reduce bone loss in animals as a result of their high content of polyphenols (polyphenolic compounds) (a class of antioxidants).
Polyphenols are discussed in detail in the Osteoporosis Reversal Program, as well as the fact that these plant pigments have been demonstrated to boost the production of osteoblasts, which are responsible for bone formation.
The Story Behind the Story
Are prunes a wonder meal when it comes to maintaining bone health? Taken in context, it’s really very humorous that the one fruit that was utilized to investigate the effect of polyphenols on bone health also happens to be acidifying. This is especially true when there are so many alkalizing fruits and vegetables available that are also high in polyphenols. Unfortunately, mainstream science all too frequently adopts a reductionist perspective and is incapable of seeing the forest for the trees in front of them (or the fruit salad for the pitted prunes).
In one instance, well-intentioned scientists researched the effects of components of a single fruit on bone density, completely neglecting the fact that prunes are not unique in their micronutrient makeup, but are unique in that they are one of just a handful of fruits that are acidifying.
What’s the ‘Take-Away’?
Conclusion: Polyphenols are unquestionably beneficial to bone health, as demonstrated by the experiments conducted on prunes. Choosing one of the numerous alkalizing fruits or vegetables that contain the same beneficial polyphenols found in prunes, on the other hand, would be a far better choice. Of However, if you truly enjoy prunes, you can continue to eat them as long as you maintain a healthy acid-alkaline balance. On the Osteoporosis Reversal Program, nothing is off limits as long as you maintain a healthy acid-alkaline balance.
Best Sources of Polyphenols
Green tea contains the greatest concentrations of polyphenols of any beverage. Due to the high fluoride content of green tea (and other leaf teas, especially decaffeinated), it may end up causing more harm than benefit to the body’s dental health. You may enjoy the health benefits of green tea without the fluoride by reading Vivian Answers Day12, in which I discuss an organic green tea extract that is devoid of hazardous pesticides and fluoride, as well as other topics. Polyphenols, on the other hand, may be found in a broad variety of fruits and vegetables, which is a blessing.
- I’m sure you’ll be pleased to discover that red wine (due to the high concentration of polyphenols found in the skin of red grapes) and chocolate both contain polyphenols, despite the fact that they’re acidifying substances. Pomegranate juice, which is normally accessible in most supermarkets and is alkalizing in nature, is a delicious beverage that is high in polyphenols and other antioxidants. A few examples of polyphenol-rich fruits and vegetables include: apples
- And pomegranate juice
- Pomegranate seeds
- And strawberries. In the vegetable category, broccoli, cabbage, celery, onions, and parsley are the most popular
- In the herb category, parsley is the most popular.
Organic is always preferred over conventional. It goes without saying that consuming organic food as much as possible will reduce your exposure to potentially hazardous and acidifying pesticides. Moreover, as a general rule, organically cultivated foods have much greater quantities of polyphenols, magnesium, iron and vitamin C than conventionally grown ones.
Variety is Not Only the Spice of Life…
It’s also essential for maintaining good bone health! Another aspect that is often overlooked when a single dish is heralded as “the solution” is the significance of diversity in one’s diet. Consider the following example: If you believe you must consume prunes on a daily basis, you are missing out on the huge array of nutrients that may be obtained by eating a more diverse diet. Fruits and vegetables contain hundreds of polyphenols, which are antioxidants. Dietary diversity is the most effective strategy to ensure that you obtain a broad spectrum of polyphenols and other nutrients in a single sitting.
In other words, instead of urging children and grandchildren to eat their prunes, we could start saying, “Eat your apples.and broccoli.and cantaloupe.and pomegranates, and.” A little more difficult to say, but it’s a mouthful that is really good!
Shirin Hooshmand and Bahram H. Arjmandi are co-authors of this article. “Dried plum, a newly discovered functional food that has the potential to significantly improve bone health.” Ageing Research Reviews, Vol. 8, No. 2, 2009, pp. 122-127
Prunes and Better Bone Density
Over the last several years, there has been a growing body of information that suggests that eating prunes on a daily basis might be beneficial to the health of your bones. Today, we’d like to take a closer look at this delicious fruit to see how beneficial it may be for you and your bones!
What Are Prunes?
Over the last several years, there has been a growing body of information that suggests that eating prunes on a daily basis might be beneficial to the health of one’s bone. Today, we’d like to take a closer look at this delicious fruit to see if it may be beneficial to you and your bones.
Nutrition and Health Benefits
Nutrients such as vitamin K, magnesium, and potassium may be found in large quantities in prunes. They also contain significant levels of boron, which is healthy. Studies have revealed that vitamin K not only helps to enhance bone mineral density in persons who are also suffering from osteoporosis, but it also plays a vital role in lowering the risk of fractures in these individuals. Magnesium is one of the most important nutrients for maintaining bone health. It acts to increase the strength of the bones while also assisting in the preservation of the firmness of the teeth.
- A magnesium deficit might also have an influence on the body’s ability to utilize vitamin D properly.
- Although research is still ongoing, it appears that potassium has an influence on calcium excretion levels, hence aiding in the preservation of bone strength.
- For the body to be able to correctly metabolize certain molecules that are needed for bone health, such as calcium, magnesium, and vitamin D, it must have sufficient levels of boron present.
- One serving of prunes (about four prunes) has a whopping 2.4 grams of dietary fiber.
Boosting Bone Health
Prunes have the ability to reverse bone loss, which is one of the most interesting possible health advantages of the fruit. This can be especially beneficial to post-menopausal women who want additional assistance in maintaining their bone strength. The substances included in prunes are thought to help slow the process by which bones are broken down as a result of the unavoidable aging process, which occurs as a result of genetics.
Antioxidants and Bone Health
Prunes have a high antioxidant content, which adds significantly to their effectiveness in maintaining bone health. Antioxidants are lauded for their ability to mitigate the oxidative damage produced by free radicals, and your bones should take pride in this accomplishment. Quercetin is an antioxidant that is particularly beneficial. This antioxidant aids in the prevention and treatment of inflammation, and it is also known to lessen the negative effects that cortisol may have on your bones.
It is possible to have elevated cortisol levels in your body if you are suffering from chronic stress. Prunes contain the antioxidant quercetin, and when consumed on a regular basis, the presence of this antioxidant can quickly accumulate to healthy levels.
How Many Prunes?
According to some research, consuming just six prunes a day might be sufficient to give significant protection against bone deterioration. If you enjoy prunes, you should have no trouble with this, but they may not be to everyone’s liking! Assuming this is the case, and you would prefer not to consume as large a quantity of nuts every day, you may try incorporating a couple into your morning smoothie. This will have just a minor influence on the flavor of your smoothie, but it will provide it with an additional nutritional boost!
A Quick Word About Osteoporosis
Osteoporosis is a severe health risk for the aged population, and it should be taken seriously. Approximately 10 percent of Americans over the age of 50 are thought to be suffering from the disease, according to current estimates. Statistics also suggest that 43.9 percent of the same group had poor bone mass, which is consistent with previous findings. Osteoporosis makes the effects of a fall considerably more severe, and it increases the likelihood of damage – such as bone breaks and fractures – as a result.
Considering the fact that it is possible to receive essential nutrients from certain food sources that assist to preserve the integrity of our bones, we can conclude that we have the ability to exert control over our own health!
Making Healthy Choices
Making the decision to incorporate prunes in your diet on a daily basis is a wise and healthy decision. However, there are a variety of things that you can do to assist safeguard your general health as you get older, including Check out our post on Staying Active in Your Golden Years, and learn how Arthritis and Obesity are frequently associated with one another! 1) and 2) are references to each other.