Prunes for Bone Health: Benefits and Effect on Bone Health

Table of Content

• What are Prunes?

• Nutritional Profile of Prunes

• Osteoporosis and Bone Health

• Prunes and Bone Health

• Take Home Points

• FAQs on Prunes for Bone Health

Introduction 

In the ever-evolving world of nutrition and wellness, there are certain superfoods that often go unnoticed, hidden in the shadow of more celebrated counterparts. One such superfood is prune. Prunes are plums that have been dried. They have a distinctive nutritional profile that offers several health advantages.

Prunes have long been ignored because of their unassuming appearance and connection to digestive health. But now is the time for these humble, sticky-sweet diamonds to shine because of a unique and frequently disregarded superpower: their capacity to halt bone resorption (loss).

Dairy products and calcium supplements are often the main attractions when we think of strengthening our bones. However, the narrative of healthy bones is more nuanced than simply placing a focus on calcium. Prunes, with their nutrient-rich nature, may be the unsung heroes in this tale of bone health and resilience since it includes a delicate balance of nutrients. So, let's peel back the layers and find the delightful, unexpected key to stronger bones hidden in the world of prunes.

What are Prunes?

Dried plums are called prunes. They are produced by completely drying fresh plums, leaving behind a shriveled, sweet, and mildly tart fruit. 

Prunes are widely recognized for having natural laxative effects and have long been used as a remedy for constipation. They are a diverse and nutrient-dense food that you may include in your diet since they provide more than simply digestive advantages. 

Prunes are a source of numerous critical nutrients, such as dietary fiber, vitamins, and minerals. Prunes are frequently eaten as snacks or used in baking and cooking to flavor and give a touch of sweetness to a variety of recipes.

Nutritional Profile of Prunes

Prunes have more calories than plums of the same weight. A 1-ounce (28-gram) serving of prunes contains the following:

• Calories: 67

• Carbs: 18 grams

• Fiber: 2 grams

• Sugars: 11 grams

• Vitamin A: 4% of the RDI

• Vitamin K: 21% of the RDI

• Vitamin B2: 3% of the RDI

• Vitamin B3: 3% of the RDI

• Vitamin B6: 3% of the RDI

• Potassium: 6% of the RDI

• Copper: 4% of the RDI

• Manganese: 4% of the RDI

• Magnesium: 3% of the RDI

• Phosphorus: 2% of the RDI

Osteoporosis and Bone Health 

Osteoporosis, sometimes known as the "silent thief" of bone health, is a common and possibly fatal condition that affects millions of individuals worldwide, especially the elderly and postmenopausal women. This bone condition is characterized by the gradual thinning and weakening of the bones, which makes them brittle and susceptible to breaking from even mild stressors or falls. 

Osteoporosis develops when bone quality and density are diminished, resulting in porous and brittle bones. People are more prone to fractures because of their weakened bones, which can have serious implications, especially in older folks. Osteoporosis frequently causes fractures in the hip, spine, and wrist, and these injuries can cause persistent pain, disability, and a lower quality of life.

We always believe that to keep our bones healthy we should consume ample amounts of dairy products or calcium supplements, but the truth is there are many other elements other than calcium which are needed to keep your bones healthy. Surprisingly, prunes are one of the superfoods that can save your bones from breaking down easily. 

Prunes and Bone Health

The primary characteristic of osteoporosis is bone loss. Bones grow weaker as a result of the decrease in bone density, making them more brittle and susceptible to breaking. 

Now we all know that you can prevent this by fulfilling your body's demand for certain elements that make up your bone! All this while we have believed that for bone health, the only sources to our disposal are dairy products and calcium supplements. But surprisingly it has been found out that even prunes are good for your bone health. Let's know how: 

• Antioxidants:

Prunes are abundant in antioxidants, which assist the body fight off oxidative stress and inflammation. By limiting the harm done to bone cells, these antioxidants also help to safeguard bone health.

• Vitamin K:

Vitamin K is abundant in prunes, and because it helps control calcium deposition in bones, it is crucial for bone health. Vitamin K, which supports bone mineralization, is abundant in prunes.

• Phenolic chemicals:

Prunes contain phenolic chemicals that are naturally occurring and can improve bone density by promoting bone growth and preventing bone resorption.

• Potassium:

Prunes are a potassium powerhouse, which helps the body balance chemicals that might cause bone loss.

• Boron:

Prunes also contain boron, a trace mineral that promotes better bone health because it helps the body absorb calcium.

Infact in a study conducted on postmenopausal women, who are at greater risk of osteoporosis, researchers found evidence that suggests that prunes are an effective food for preventing and reversing bone loss in postmenopausal osteoporosis.

In another study conducted on older postmenopausal adult women, it was found that daily consumption of as less as 50 g of prunes for 6 months was found to be effective in preventing bone loss. 

How many prunes to eat daily?

Now the question arises, how many prunes should an individual eat daily? It has been found by researchers that daily consumption of 50 g of prunes, which is equivalent to 5–6 dried plums, is enough to benefit your bone health.

Incorporating Prunes into Your Diet

You might be wondering how to incorporate prunes into your daily routine now that we've revealed the benefits, they have for strengthening your bones. Here are a few mouthwatering and simple recipes:

• Snack Time: Try a handful of prunes instead of your typical sugary snacks. They are a delicious treat because of their inherent sweetness.

• Breakfast bliss: For a delicious and wholesome start to the day, mix chopped prunes into your muesli, yogurt or porridge in the morning.

• Smoothie surprise: Blend prunes into your smoothies for an added boost of fiber and nutrients that will keep you feeling satiated and energized.

Prunes can be used as both sweet and cooking companions to savory meals. They can be used in stews, tagines, and sauces, they lend complexity and natural sweetness.

Take Home Points

In the fight against osteoporosis, it's essential to look into all the factors that can promote healthy, strong bones. Prunes provide a pleasant and convenient approach to strengthen your skeletal system and maybe lower your risk of fractures and issues associated with the bones thanks to their extraordinary combination of bone-friendly nutrients.

It is becoming more and more obvious that prunes, which are dried plums, should take center stage in our diets as we continue to unearth their secret benefits for bone health. Prunes can be a tasty ally in the quest for stronger bones and a healthier, more active life, whether they are consumed as a snack, added to smoothies, or used in both sweet and savory meals.