Eating 4 to 5 prunes a day can increase bone density, according to a study (Image credit: iStock)
For many people, increasing bone density traditionally means increasing their intake of milk and dairy products. However, a groundbreaking study suggests that prunes could be an even better option, especially for those who are lactose intolerant or looking for a new approach to health. bone healthThe research, led by Penn State professor Mary Jane De Souza and published in 2024, reveals that consuming prunes daily can significantly improve bone strength, reduce the risk of fractures and slow bone loss.
Prunes and bone health
Bone density tends to decline with age, especially in older adults and postmenopausal women. This condition, known as osteoporosis, makes bones more fragile and susceptible to fracture. Declining estrogen levels during menopause accelerate bone density loss, posing a significant health risk. While osteoporosis cannot be cured, the new study offers a promising strategy to mitigate its effects.
Professor De Souza’s research focused on postmenopausal women over a 12-month period. The study involved three groups: one group abstained from eating prunes, another consumed 50 grams (4 to 6 prunes) daily, and the third group ate 100 grams (10 to 12 prunes) daily. At the end of the study, it was observed that women who did not eat prunes experienced a decrease in bone mass density and weakening of bone strength. In contrast, those who included prunes in their daily diet showed remarkable improvements in bone density, strength, and overall bone structure.
Why prunes?
Prunes are rich in essential nutrients that contribute to bone health. They contain a variety of vitamins and minerals, including potassium, vitamin K, and boron, all of which are crucial for maintaining bone density. Additionally, prunes have high levels of antioxidants and fiber, which play a role in reducing inflammation and supporting overall bone health.
Research indicates that a daily serving of 4 to 6 prunes is optimal for improving bone health. While consuming 10 to 12 prunes may provide additional benefits, it may be uncomfortable for some people and cause them to give up the habit. Therefore, the study suggests that consuming a smaller, manageable amount of prunes is practical and effective for maintaining bone strength.
Incorporating prunes into your diet can be a game-changer for bone health. As a natural and easily accessible food, prunes offer a valuable alternative to traditional dairy-based approaches for those looking to strengthen bones and reduce the risk of osteoporosis.
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