Osteoporosis is a disease that leads to weakened bones, making broken bones from accidental falls more likely. In fact, many people aren’t even aware that they have the condition until it causes them to break one of their bones. The disease is prevalent among people over 50 years of age, with experts estimating that half of all women over 50 have it. Therefore, it’s no surprise that seniors strive to make sure they are getting the right nutrients into their bodies. While it’s quite common for people to turn to dairy to keep their bones healthy, a new study has found something else that may work even better. Let’s find out more about this food that can improve bone health in older women.
The Study On the Effects of Prunes on Bone Health in Older Women
As we grow older, our bodies experience hormonal changes that result in a loss of bone density. When this occurs, any minor injury can result in broken bones, such as bumping into something, falling, or even just coughing.) Based on a demographic breakdown of who develops the condition, researchers of a new study focused on postmenopausal women and their bone health in their later years. For this particular study, the team wanted to learn more about the effects of prune consumption.
Prunes are known to be a great source of potassium, dietary fiber, and boron, which are thought to assist in the prevention of osteoporosis. For the study, 235 participants took part in a randomized control trial for 12 months. All of these participants were postmenopausal women and they were split into three groups. One group was required to consume 50 grams of prunes every day, while another was required to consume 100 grams daily. The third group was a control group, and they did not eat any prunes for the duration of the trial period.
Every six months, the team used a 3D peripheral quantitative computed tomography (pQCT) scan to measure the bone health of each participant. While previous studies had relied on 2D imagery, this new technique provided them with a far more detailed look at their bones. As the lead author of the study, Mary Jane De Souza, put it, “When we look at bone mineral density, we’re looking at how much bone there is, but we also want to know about the quality of the bone. When we look at a three-dimensional picture, we can look at bone structure, geometry and micro-architecture. In other words, it tells us how good the bone is.”
Results of the Study
After the 12-month trial had concluded, the researchers revealed that those in the control group exhibited a reduction in shin bone density. Furthermore, those in the group who consumed 50 grams per day experienced no reduction in bone strength or density. However, the group that consumed 100 grams per day exhibited some unexpected results. While those in this group did experience benefits to their bone health, many of them could not complete the trial. This was because they found it difficult to consume enough prunes every day to meet the 100-gram target.
The study’s author was encouraged by the data collected so far, stating, “It’s pretty exciting data for a 12-month study. We were able to maintain and preserve bone at the weight-bearing, cortical bone of the tibia, and the maintenance of cortical bone and bone strength is key to avoiding fracture.” Additionally, long-term mobility may be increased due to improved tibia bone quality. While more studies are still needed, the team feels that the data from their study is “clinically invaluable”. It revealed that prune consumption notably impacted the factors associated with the risk of fractures.
Read More: Could Your Daily Coffee Boost Healthy Aging? New Research Says Yes
The Bottom Line
There are many ways that you can add prunes to your diet if you wish to reap the bone health benefits. For example, you can blend a few along with a protein smoothie. You can also chop them up and sprinkle them on top of a Greek yogurt with nuts and seeds. You can also add them to a salad along with walnuts and goat cheese for a lunchtime snack or dinner side dish.
Whichever way you decide to incorporate them, prunes will help maintain bone health in older women and men. They are a delicious, natural, and affordable way to ensure that your bones stay strong and healthy for many years to come. If you don’t have a kitchen scale and are unsure how much to eat, aim for around four to six prunes for the equivalent of 50 grams per day. If you want to aim for 100 grams per day, consume around eight to ten prunes.
Read More: Is This Popular ‘Healthy’ Food Raising Your Cancer Death Risk?