Prunes for stronger bones - who knew?

Prunes have a unique nutrient profile which has a beneficial effect on bones.

It is common for the bones of people over 50 to become weak and at risk of fracture. That’s because as we age, we lose more bone cells than we make. But studies show that eating prunes (dried plums) can strengthen bones.

Prunes have a unique nutrient profile that not only inhibits bone loss but also has anti-inflammatory and antioxidant properties which may also help to preserve bone density.

Recent research

A recent study conducted by researchers at Penn State University investigated the effects of daily prune consumption on bone health in postmenopausal women. This randomised controlled trial found that consuming 5 prunes daily helped maintain bone mineral density (BMD) at critical sites such as the hip and tibia over a 12-month period. In contrast, participants who did not consume prunes experienced a 1.1% decrease in hip BMD.

Further analysis revealed that prune consumption preserved three-dimensional bone structure and estimated strength, suggesting a protective effect against age-related bone loss.

What's special about prunes?

Prunes are rich in several nutrients and bioactive compounds that contribute to their bone-protective properties:

• Vitamin K: Essential for bone metabolism and the regulation of calcium, vitamin K helps in the formation of bone proteins. Read more about Vitamin K here: Could Vitamin K save your bones and your heart?

• Potassium: This mineral can neutralise bone-depleting metabolic acids and reduce the loss of calcium from bones.

• Polyphenols: These antioxidants combat oxidative stress and inflammation, both of which can contribute to bone loss.

• Boron and Copper: These trace minerals play a role in bone development and maintenance.

Prunes also contain calcium, iodine, iron, magnesium, manganese, phosphorus, selenium, sodium, zinc, carotene, niacin, folate and vitamins B6, C and E.

There are over 40 species of plums but not all of them can become prunes. They need to be freestone (not clingstone) and not likely to ferment during the drying process. The plum most commonly turned into prunes is a cultivar of the European plum called Prunus domestica L. cv d’Agen. 

And prunes are always in season!

How to include prunes in your diet

Based on current research, eating 5 prunes a day appears to be effective in supporting bone health. This number of prunes has been shown to preserve bone density without adding too many calories but even fewer each day could be helpful.

Here are some ways to add prunes to your day:

• Snacking: Enjoy prunes as a convenient, on-the-go snack.

• Breakfast: Add chopped prunes to your oatmeal, yogurt or cereal.

• Baking: Include prunes in muffins, breads or energy bars for natural sweetness and added nutrition.

• Cooking: Use prunes in savory dishes like stews and tagines to enhance flavour and nutrient content.

Eating prunes is a simple and natural way to support bone health. With such a rich nutrient content, including vitamin K, potassium, and polyphenols, prunes help to preserve bone density and strength.

There are many ways we can help to preserve our bone strength as we age, including having a healthy diet with plenty of calcium, adding vitamins D and K2, and doing some regular weight-bearing exercises.

And now we can add some delicious prunes, too!