Eating dried plums daily can reduce bone loss in older women, limiting postmenopausal osteoporosis.
Dried plums are rich in fiber and minerals such as potassium, iron, calcium, vitamins, and protein that bring many health benefits, including bones, muscles, and kidneys. 100 g of prunes contains 732 mg of potassium, more than 7 g of fiber, 39 mcg of vitamin A, 2 g of protein and about 31 g of water.
A 2016 study by San Diego State University, USA, showed that 48 postmenopausal women with osteoporosis who ate about 50 g (5-6 fruits) of dried plums every day for 6 months had higher bone mineral density than group did not eat this food.
According to researchers, daily consumption of dried plums can prevent bone loss in older women with postmenopausal osteoporosis. This benefit is due to its ability to inhibit bone resorption while maintaining bone formation.
A 2017 meta-analysis by Florida State University, USA and a number of units, based on 76 studies, on more than 100 people, also showed that eating dried plums regularly contributes to preventing and reversing bone loss in children. women with postmenopausal osteoporosis.
Prunes are most effective in preventing bone loss in the ulna and lumbar spine. The vertebrae and ulna contain more cancellous bone than other locations, for example the femur (which contains more cortical bone). Bone turnover is greater in cancellous bone than in cortical bone. Consuming dried plums slows down the rate of bone turnover. Therefore, its effect on reducing bone loss is more pronounced in areas with spongy bone.
According to a 2017 review by George Mason University, USA, based on 24 studies, dried plums can fight bone loss and reduce osteoporosis. It is also effective in maintaining good bone density.
The study authors suggest that dried plums are high in vitamin K, which can balance calcium. This is one of the reasons plums improve bone health.
Prunes are a rich source of vitamin K and potassium, and are a good source of boron. According to the US National Institutes of Health, potassium helps kidney and muscle function. The trace mineral boron supports the metabolism of calcium, magnesium and vitamin D5. These nutrients play an important role in bone growth and maintenance.
Bones, nails and hair have higher boron content than other tissues in the body. Boron supplementation brings benefits of reducing inflammation for people with rheumatoid arthritis, is good for bone health, and helps improve athletic performance.
Compounds in plums, sorbitol and fiber, have the ability to stimulate bowel movements, causing digestive problems in some people. If you are not used to a high-fiber diet or consuming prunes, you should increase your consumption slowly and drink enough water when eating. For example, eat two plums a day for three days, then increase to four plums a day for the next four days.