10 prunes a day keeps bone density up
Dried plums (prunes) are exceptional in how they promote bone health, especially in post menopausal women. But they can help people of all ages according to research in the British Journal of Nutrition.
In a new study 55 women were given 10 prunes a day over 12 months, while another group of 45 women were given the equivalent (100 grams) of dried apple. Both groups also got 500 mg of calcium a day and 500 IU of Vitamin D.
The group who had the plums had significantly higher bone density at the end of the trial. The prunes help, according to Professor Bahram H. Arjmandi from Florida State University, because they slow the breakdown (or resorption) of the bone. That breakdown tends to increase as people get older. And he says of all the fruits he’s trialled none come close to prunes in effectiveness.
Women risk losing bone rapidly (at 3 – 5%) a year straight after menopause. And around age 65 men start losing it at the same rate, also becoming prone to osteoporosis.
In terms of bone health , Prof Arjmandi says, prunes are exceptional. “Don’t wait until you get a fracture or you are diagnosed with osteporosis and have to have prescribed medicine,” he says. “Do something meaningful and practical beforehand.” Reach for the dried plums.
Source: Florida State University
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