It is widely known that dairy products are extremely beneficial for bone health, but they are not the only food source capable of enhancing bone structure and strength.
According to a new study published in the journal Osteoporosis International, conducted by researchers at Penn State, daily consumption of prunes (dried plums) can slow the progression of age-related bone loss and reduce the risk of fractures in postmenopausal women.
“In our study, we saw that daily prune consumption affected factors related to fracture risk,” said Mary Jane DeSouza, distinguished professor of kinesiology and exercise physiology at Penn State. “This is clinically invaluable.”
Bones are made of dynamic tissue that is constantly remodeling. Specialized bone cells remove old bone and replace it with new bone. As we age, scales begin to fluctuate, and the body breaks down bones faster than it can build them.
Accelerated bone loss can lead to osteoporosis, a disease in which bones become less dense and bone structure changes, making them weaker and more vulnerable to fracture.
The researchers pointed out that this raises concern, especially among women after menopause, as estrogen, an important hormone for bone health, decreases during this stage of life, and low estrogen levels accelerate the loss of bone density.
While there are medications available to treat osteoporosis, researchers said many women do not take them.
Prunes offer a promising alternative, according to De Souza, as they contain bioactive compounds such as polyphenols that may mitigate inflammatory pathways that lead to bone loss.
Previous studies have primarily used dual-energy X-ray absorptiometry (DXA) to assess two-dimensional bone mass density and diagnose osteoporosis, but this method cannot distinguish between different types of bone tissue or measure the structural properties of bone, which can serve as an indicator of bone strength and quality.
To find out whether daily prune consumption affects bone quality, the research team conducted a 12-month randomized trial with 235 postmenopausal women. The participants were divided into three groups: a group without consuming dried plums, with consuming 50g of dried plums daily, and a final group with consuming 100g of dried plums daily.
Every six months, participants were evaluated using peripheral quantitative computed tomography (pQCT), which allows CT imaging to measure 3D bone mass density, bone structure and strength.
Over the course of one year, the researchers found that measurements of bone mass density and bone strength in the leg (all decreased in women in the control group (who did not consume prunes). In contrast, those who consumed at least 50 g (4 to 6 prunes) ) of dried plums daily maintain bone density, strength and structure, especially in cortical bones.
While women in both prune consumption groups noticed a benefit, 4 to 6 prunes per day may be the most beneficial dose.
Women in the 100g prune group dropped out of the study at a higher rate because they got bored with incorporating so many prunes into their daily diet.
D'Souza said consuming dried plums could reduce the risk of osteoporosis, but more research is needed.
Very good
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