bowl of prunes
Sean Cate
Sean Cate
June 7, 2024 ·  3 min read

Eat This Fruit Daily To Help Preserve Your Bone Health for Years to Come

In the quest for healthier bones, prunes have come up as a surprising and potent ally. Recent research indicates that adding them into your daily diet may significantly help preserve bone health, especially in postmenopausal women. Let’s take a look at some more benefits and how they can help you keep strong bones for years to come.

The Power of Prunes

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Prunes, also known as dried plums, are packed with nutrients beneficial for bone health. According to a study published in The Journal of Nutrition, eating just a handful daily can reduce inflammatory markers related to bone loss in postmenopausal women.1 These dried fruits are not only tasty but also rich in vitamins and minerals essential for maintaining bone density.

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How Prunes Support Bone Health

Skeleton in forest
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Prunes are rich in several nutrients that support bone health. Leslie Bonci, MPH, RD, explains, “The vitamin K in prunes helps transport calcium to the bones. Potassium and magnesium help with bone density, boron helps prevent calcium loss and the demineralization of bones, and the plant nutrients help to prevent oxidative damage to bone cells”. These combined effects make them a powerful food for those looking to maintain or improve their bone health.

Evidence from Research

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A recent 12-month study involving 183 postmenopausal women found that those who consumed prunes on a daily basis had lower markers of inflammation associated with osteoporosis than those who didn’t eat them. This suggests a natural alternative to traditional osteoporosis treatments, reducing the risk of fractures and other bone-related issues.

Additional Health Benefits of Prunes

bowl of prunes
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Beyond bone health, prunes offer a range of other health benefits. They help aid digestion, thanks to their high fiber content, and improve heart health by lowering cholesterol levels. They also contain antioxidants that can help reduce stress and inflammation, supporting overall health.2

Read More: ‘Beloved’ College Dancer Diest at 20 of Bone Cancer

How to Incorporate Prunes into Your Diet

bacon wrapped prunes
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Prunes are super versatile and can be easily added into your daily diet. Here are some ideas:

  • Snack on them alone: Sweet and chewy, they’re a great on-the-go snack.
  • Add to breakfast: Mix them into your oatmeal, yogurt, or cereal.
  • Bake with them: Use pureed prunes as a fat and sugar replacement in baked goods.
  • Enhance dishes: Add them to salads, roasted vegetables, or even meat dishes for a touch of sweetness.
  • Create healthy snacks: Combine prunes with nuts and dark chocolate for a nutritious trail mix or make energy bites and granola bars.

Starting Slowly

prune platter
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If you’re new to eating prunes, start with two a day and gradually increase the amount as your body adjusts. Starting slow can help mitigate any potential digestive discomfort that could occur and allow your body to adapt to the increased fiber intake.


prunes in baked crumble
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Adding prunes to your daily diet is a simple, effective way to support your bone health. With their rich nutrient profile and health benefits, they can help you keep strong bones and improve overall well-being. Whether eaten alone or added to dishes, they are a delicious and nutritious choice for your daily routine.

Read More: High School Principal Dies After Donating Bone Marrow To Help Boy


  1. Eating 5 or 6 Prunes a Day May Help Preserve Bone Health, Research Shows.” Health. Sarah Garone. May 16, 2024
  2. Top 10 health benefits of prunes and prune juice.” BBC Good Food. November 15, 2023