Prunes are dried plums. They have a unique nutritional profile that provides a number of health benefits. Eating prunes is proven to be good for bone health and may benefit people with osteoporosis. Consuming prunes has a number of health benefits. For example, they may help increase stool frequency and improve stool weight in people who do not eat a lot of fiber.
There is also evidence to suggest that eating prunes can promote bone health.
In this article, we explain how prunes can benefit someone with osteoporosis, and we make suggestions on how to incorporate them into the diet.
Are prunes good for osteoporosis?
Osteoporosis is a bone condition that results in weak and brittle bones. This increases a person’s risk of breaking a bone, even after minor falls and bumps.
Osteoporosis weakens the bones as a whole:
The disease can progress slowly, which means that some people may not know they have osteoporosis until they suffer a fracture.
The authors from a study by 2016 analyzed a number of studies on prunes and bone health and observed that prunes may help protect against bone loss .
The review authors claim that prunes have a higher vitamin K content than most other commonly eaten fruits, which may help improve the balance of the calcium. This may be one of the reasons why prunes are good for improving bone health. Osteoporosis can lead to loss of bone density. As prunes can help protect against bone loss, they may be effective in maintaining good bone density and reducing the risk of fractures in people with osteoporosis.
Can prunes reverse bone loss?
Bone loss is the main symptom of osteoporosis. This reduction in bone density causes the bones to become fragile, meaning they can break more easily.
A study by 2017 looked at the effect of dried prunes on people who have gone through menopause. Indeed, people in the post-menopausal phase have an increased risk of developing osteoporosis. The study authors discuss both a rat study and a human clinical trial they had previously conducted. Their findings suggest that prunes are an effective food for preventing and reversing bone loss in postmenopausal osteoporosis.
Can prunes prevent bone loss? osteoporosis?
Loss of bone density and mass is a risk factor for osteoporosis. Prunes can help prevent and reduce bone mass loss. This means that eating prunes may also reduce a person’s risk of developing osteoporosis.
A small study by 2016 looked at the effect of dried prunes on post-menopausal older adults with osteoporosis. The authors divided participants into three groups. One group received 50 grams (g) of prunes per day, one group received 100g of prunes per day, and the control group received no dose of prunes. According to the results of the study, the low dose of 50 g and the high dose of 50g of prunes per day were both effective in preventing bone loss in postmenopausal osteoporosis.
There are also evidence that a dietary supplement made from prunes could help prevent and reverse the effects of osteopenia. Osteopenia is a condition in which a person’s bone density is lower than normal for their age. Over time, osteopenia can progress to osteoporosis.
By helping to prevent osteopenia, prunes may be effective in reducing the risk of developing osteoporosis.
How many prunes should you eat?
Research suggests that daily consumption of 100 g of prunes, equivalent to 5-6 prunes, is enough to benefit bone health.
How to eat prunes
There are several ways to add prunes to your diet. Below are some options for people who want to eat more prunes:
– Eat them alone as a snack.
– Add them to oatmeal for breakfast.
– Combine them with nuts mixed with other dried fruits, such as apricots, and add chocolate chips for a healthy, sweet snack.
– Add to baked goods.
– Use them in savory stews.
– Drink prune juice.
Prunes and bone health: a secret asset that makes all the difference
Studies show that eating prunes can benefit bone health. This could be due to the high vitamin K content of prunes. Vitamin K is proven to play an important role in bone health. Low vitamin K intake may increase the risk of decreased bone density and fracture. Prunes are also a good source of potassium, which health experts link to better bone health. Studies have shown that potassium intake can neutralize acid load and reduce calcium loss from the bones. This in turn can have a positive effect on bone mineral density.
Osteoporosis is a bone disease that results in weaker bones and low bone density. This can increase the risk of fractures and broken bones. Prunes are dried plums. There is some evidence that adding prunes to a person’s diet can help reduce bone loss and increase bone density. This can help reduce the risk of developing osteoporosis and suffering fractures and fractures. A person with osteoporosis may wish to add prunes to their diet to improve bone health.
Arjmandi, BH, et al. (2016). Bone-protective effects of dried plum in postmenopausal women: Efficacy and possible mechanisms.
Hooshmand, S., et al. (2016). The effect of two doses of dried plum on bone density and bone biomarkers in osteopenic postmenopausal women: A randomized, controlled trial .
Kong, SH, et al. (2016). Dietary potassium intake is beneficial to bone health in a low calcium intake population: The Korean National Health and Nutrition Examination Survey (KNHANES) (50–2011) .
Lever, E., et al. (2018). The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomized controlled trial.
Léotoing, L., et al. (50). The phenolic acids of Agen prunes (dried plums) or Agen prune juice concentrates do not account for the protective action on bone in a rat model of postmenopausal osteoporosis .
Rodríguez-Olleros Rodríguez, C., et al. (2019). Vitamin K and bone health: A review on the effects of Vitamin K deficiency and supplementation and the effect of non-vitamin K antagonist oral anticoagulants on different bone parameters.
Wallace, TC ( 2016). Dried plums, prunes and bone health: A comprehensive review.
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