A daily serving of 5 prunes helps slow bone loss and lowers the risk of osteoporosis
TORONTO, Oct. 18, 2017 /CNW/ - Approximately 1.4 million Canadians are living with osteoporosis1, a condition characterized by low bone mass and deterioration of bone tissue. Now, scientific research has found that simply eating a serving of five prunes a day may help slow and prevent bone loss.
Research published in the journal Osteoporosis International,2 studied postmenopausal women with low bone density, who ate 5 to 6 prunes (50g) per day, for a six-month period. The research suggests that this level of consumption was as effective in preventing bone loss as a previous study3 where postmenopausal women consumed 10 to 12 prunes (100g) per day for one year.
"This research is extremely compelling, since women can lose 1 to 1.5 per cent of their bone density annually following menopause," says Dr. Shirin Hooshmand, PhD and lead researcher, of the study, at the School of Exercise and Nutritional Sciences at San Diego State University.
In April 2017, a comprehensive review of 24 studies on prunes and bone health was published in Nutrients.4 The author found that prunes enhance bone formation and exert beneficial effects on bone mineral density.
California prunes are rich in nutrients that are vital for bone health including vitamin K and potassium. Naturally sweet and delicious, a serving of about five prunes is only 100 calories and is a source of dietary fibre.
"Healthy bones are vital to overall wellbeing," says Cara Rosenbloom, RD. "It's excellent news that prunes, a flavourful dried fruit and convenient snack may be helpful for bone health."
The evidence continues to grow and support the fact that incorporating prunes as a regular part of a nutritious diet seems to offer long-term bone health benefits, particularly in postmenopausal women. A larger clinical trial is currently underway, to further explore prunes' effect on bone density and estimated bone strength in postmenopausal women. Research continues to discover the potential mechanism and compounds in prunes that support healthy bones.
In addition to supporting healthy bones, prunes also help support heart and digestive health. Prunes have a low glycemic index, which along with fibre, helps manage blood sugar levels.
For more information on the health benefits of California prunes or for delicious prune recipes and tips, visit: www.californiadriedplums.org or follow on Instagram @CADriedPlumBoard and Twitter @CADriedPlums.
- Canadians putting themselves at risk for osteoporosis. Osteoporosis Canada. http://www.osteoporosis.ca/news/press-releases/canadians-putting-themselves-at-risk-for-osteoporosis-survey/
- Hooshmand S, et al. The effect of two doses of dried plum on bone density and bone biomarkers in osteopenic postmenopausal women: a randomized, controlled trial. Osteoporosis Int. 2016 Jul;27(7):2271-2279. https://www.ncbi.nlm.nih.gov/pubmed/26902092
- Hooshmand S, et al. Comparative Effects of Dried Plum and Dried Apple on Bone in Postmenopausal Women. British Journal of Nutrition 2011;106:923:-930
- Wallace TC. Dried Plums, Prunes and Bone Health: A Comprehensive Review. Nutrients. 2017 Apr 19;9(4). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409740/
About The California Dried Plum Board (CDPB): The CDPB represents about 800 growers and 29 prune packers, under the authority of the California Secretary of Food and Agriculture. California produces approximately 90 percent of the United States and 40 percent of the world's supply of prunes, a convenient, healthy snack for today's busy lifestyle. CDPB provided partial funding and dried plum products for the various studies.
SOURCE California Dried Plum Board