Dried plums, or prunes, may have a positive effect on reducing the risk of osteoporosis or developing fractures in postmenopausal women. Both men and women can benefit from the health benefits of this dried fruit, which have a surprisingly positive effect on bone health. Whilst many dried fruits, from figs to strawberries, have been tested, none have come close to the impact prunes have on bone health.
In a study of 90 women, 55 were given 100g of dried plums daily, which amounts to around 10 plums, and 35 were given 500g of dried apples. Both groups also consumed 500mg of calcium and 400IUs of Vitamin D daily, over a period of 12 months.
Once the year was over, those who ate plums had a greater level of bone mineral density in the ulna – the long bone in the forearm – than those who ate apples. It has also been noted that dried plums can significantly reduce the serum levels of substances which break down the bone, such as alkaline phosphatase and tartrate-resistant acid phosphates-5b.
Previous studies have found that dried plums have proanabolic factors, which can significantly increase the bone volume in the body as well as restoring bone which has already been lost through ageing. A great healthy snack for other reasons, plums are a great source of fibre and nutrients to help build strong, healthy bones – a 100g serving of prunes can provide 74 per cent of your daily Vitamin K intake, 10 per cent of magnesium and 15 per cent of manganese.
Early prevention is advised, so make a concerted effort to reduce your risk of a fracture or osteoporosis – don’t wait until you have it before taking action. Add around six to 10 dried plums to your daily diet to benefit from the nutrients, as they are great as a snack, in fruit salads or added to cereal or oatmeal
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