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What about eating plums? Have you thought about their health benefits? You may have not imagined yet some of them. If you still think that only milk can keep your bones strong in adulthood, you’re wrong. According to a new study, a daily serving of prunes helps slow the loss of bone mass, reducing the risk of osteoporosis. Specifically, the study reports that prune nutrients influence factors associated with fracture susceptibility.
Bones have the ability to continuously remodel themselves with the help of bone cells. Unfortunately, however, this process slows down over the years. For this reason, both elderly people and menopausal women, in whom estrogen, which plays a key role in bone health, decreases, often experience a loss of bone mass. The long-term consequence, which we seek to avoid, is osteoporosis. At this stage, bones are weaker and, as their density has decreased, they are prone to injury.
Since there is, as yet, no cure for osteoporosis, only drugs and supplements, prevention and strengthening our bones through diet is essential. The good news is that prunes, which help our bones, are very affordable and delicious. The contribution of prunes to good bone health seems to be due to polyphenols, which weaken inflammation, which is also responsible for reducing bone mass.
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The method
The scientists in charge created a test that they had under constant control. It involved 235 post-menopausal women. The participants were divided into three groups. In the first group they did not eat prunes. The second group ate 50 grams (four to six plums per day) and the third group ate 100 grams (10 to 12 plums per day). Every six months, the women underwent CT scans to measure bone density, check bone geometry and strength.
What the findings showed for plums
After a year-long study, published in the journal Osteoporosis International, it appeared that women who did not eat prunes had lower bone density rates, as well as reduced strength in the shin. On the other hand, those who ate prunes every day improved their overall bone health. In particular, women who consumed at least four to six prunes daily maintained better bone density, strength and bone structure. Finally, women who ate 100 grams of prunes were more likely to get bored of them in the process and stop eating them.
So does four to six plums a day put osteoporosis to rest? Surely more studies are still needed, but until then why not give your bones the boost they deserve? You can combine prunes with your yoghurt and salads, plain as a snack along with nuts and also in savoury tarts or with meat.
