As we age, our bones tend to become weaker and more susceptible to fractures and other health problems. This is known as bone loss or osteoporosis, a common condition that affects millions of people worldwide. While there are various treatments available for osteoporosis, it is always better to prevent it from occurring in the first place.
Causes of bone loss:
There are several factors that can contribute to bone loss, including:
- Age: As we age, our bones become weaker and more susceptible to damage.
- Gender: Women are more likely to develop osteoporosis than men, particularly after menopause.
- Family history: Genetics can play a role in bone health, with a family history of osteoporosis increasing the risk of developing the condition.
- Lifestyle factors: Smoking, excessive alcohol consumption, and a lack of exercise can all contribute to bone loss.
- Certain medical conditions: Conditions such as hyperthyroidism, inflammatory bowel disease, and cancer can all increase the risk of developing osteoporosis.
Eating a balanced diet that includes foods rich in calcium, vitamin D, and other bone-healthy nutrients can help prevent osteoporosis. Foods such as prunes can help to prevent osteoporosis.
What are prunes?
Dried plums are called prunes. They come from a variety of European plum trees which are freestone.Dried plums generally have a chewy texture and are deep red-brown. They have a savoury-sweet flavour.
Prunes can be eaten in multiple ways. They can be added to sweet or savoury foods and can be consumed whole. They can also be mixed with nuts.
Prunes are rich in pectin, a soluble fibre which might help balance cholesterol levels. The sorbitol and phytonutrients content that prunes supply to the body helps support bowel function. Their antioxidant properties can also help lower blood pressure. When eaten whole, prunes can reduce the risk of type 2 diabetes as well.
How do prunes help prevent bone loss?
Studies have found that prunes and bone health are interconnected. In 2017, research published by the United States National Library of Medicine (NLM) revealed that dried plums, or prunes, do have the “ability to prevent the loss” of bone mineral density in older postmenopausal women. The researchers noted that dried plum likely promotes bone health because it is rich in “nutrient bioactive compounds including dietary fibre, vitamin K, boron, copper, magnesium, manganese, among others, many of which are known to positively influence bone.”
Research led by Pennsylvania State University, whose findings were published by the NLM in October 2022, also drew a positive picture of the effect that prunes have on postmenopausal women. Following a randomised controlled trial on over 200 women, the researchers noted that prunes can prevent loss of total hip bone mineral density in postmenopausal women. They recommended a 50-gram dose of prunes daily as a “valuable nonpharmacologic treatment strategy.”
How many prunes can be consumed every day?
Most researches indicate that people should daily eat prunes up to 50 grams as part of their meals. This roughly translates to around five to six prunes daily. Studies also indicate that 100 grams of dried plums can also be consumed daily for bone health, but it will have almost the same effect as half the quantity. The intake can also be in the form of prune juice.
From increasing calcium absorption to reducing inflammation, Prunes has been shown to have a significant impact on bone health. Additionally, this superfood is easily accessible and can be incorporated into a variety of dishes, making it a convenient addition to any diet. It is important to prioritize bone health as we age, and including this superfood in our diet can be a simple yet effective way to do so.
