How Many Prunes Should You Eat Daily to Strengthen Your Bones?

A new study indicates that consuming dried prunes can greatly benefit your health, especially if you're aiming to maintain strong, healthy bones. According to the research, a daily serving of dried prunes may not only slow the rate of bone loss but also reduce the risk of fractures.

Prof. Mary Jane, who participated in the study, shared: "In our research, we've observed that daily prune consumption impacted factors related to fracture risk. Clinically, this is not something to take for granted."

As people age, the body continues to break down old bone cells, but it doesn't have enough time to replace them with new ones. Post-menopausal women experience a decrease in bone density.

Osteoporosis is a condition that causes bones to become less dense and alters their structure, making them weaker and more prone to injury. Millions of Americans currently suffer from osteoporosis, a disease for which there is no cure.

What can be done? For those looking to strengthen their bones, consuming dried prunes is recommended. It's an affordable and effective alternative for maintaining bone health. The polyphenols in prunes may reduce inflammation associated with bone loss.

One of the study's participants noted: "When we examine bone mineral density, we're looking at how much bone there is, but we also want to know about bone quality. By looking at a 3D image, we can assess bone structure, giving us a better understanding of its condition."

Researchers examined the effects over a full year. A total of 235 women enrolled in the study, divided into three groups: those who did not eat prunes, those who consumed 50 grams (4-6 prunes per day), and those who ate 100 grams (10-12 dried prunes daily). After a year, it was found that women who didn't eat dried prunes showed reduced bone strength, while those who consumed prunes daily saw improvements in bone health. Participants consuming at least 4-6 prunes maintained their bone density. Additionally, it was found that eating 4-6 prunes was beneficial compared to consuming 10-12 prunes because those eating more tended to drop out of the study earlier. "These are pretty exciting results for a study conducted over just 12 months," the researchers wrote.