Consuming dried plums daily has been shown to reduce bone loss in older women, particularly in postmenopausal women at risk for osteoporosis. Dried plums are packed with fiber and essential minerals like potassium, iron, calcium, vitamins, and protein that offer numerous health benefits for bones, muscles, and kidneys. In fact, 100 g of prunes contains significant amounts of potassium, fiber, vitamin A, protein, and water.
A study conducted by San Diego State University in 2016 found that postmenopausal women with osteoporosis who consumed about 50 g of dried plums daily for 6 months had higher bone mineral density compared to those who did not eat dried plums. The researchers concluded that regular consumption of dried plums can help prevent bone loss in older women with postmenopausal osteoporosis by inhibiting bone resorption and promoting bone formation.
Additionally, a 2017 meta-analysis conducted by Florida State University based on 76 studies involving over 100 individuals found that eating dried plums regularly can help prevent and reverse bone loss in women with postmenopausal osteoporosis. Dried plums are particularly effective in preventing bone loss in areas rich in cancellous bone, such as the ulna and lumbar spine.
Dried plums are rich in vitamin K and potassium, which play a crucial role in maintaining bone health. Potassium supports kidney and muscle function, while vitamin K helps regulate calcium balance in the body. Boron, another important nutrient found in prunes, supports calcium, magnesium, and vitamin D metabolism, promoting optimal bone growth and maintenance.
It is important to note that the high fiber content in dried plums, along with compounds like sorbitol, can lead to digestive issues in some individuals. To avoid discomfort, it is recommended to gradually increase consumption of dried plums and ensure adequate hydration. Overall, incorporating dried plums into your diet can be a delicious and effective way to support bone health and overall well-being.