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It is essential to keep bones healthy and strong, after all, our bones support us and allow us to move. Not only that, but they also protect our heart, brain, and other organs from injury. A person with strong bones feels more energetic throughout the day. Considering all these benefits, maintaining strong bones is crucial for our overall health. But do you know how to stop bone problems, including joint discomfort and bone loss? Well, prunes, also called dried plums, are a bone-saving fruit, so include them in your diet today!
How prunes can help with bone loss?
Anyone, at any age, can develop osteoporosis, a disease in which bones become brittle or weak. It is four times more common in women over 50 than in men. When women reach menopause around the age of 45 to 50, their risk of developing osteoporosis increases. More than 200 million women worldwide suffer from it, resulting in more than nine million fractures every year.
One of the latest studies on the fruit, published this year in the journal Advances in Nutrition, demonstrated in clinical trials that eating 10 prunes a day for a year improved bone density in the forearm, lower spine and knees and helps protect bones by slowing or reversing bone problems.
To understand the benefits of prunes and how they can help protect bones, Health Shots contacted Dr. Rakesh Nair, Consultant Knee Replacement Surgeon at Zen Multispeciality Hospital, Chembur, Mumbai.
Dr. Nair says: “Arthritis and osteoporosis are two of the most common health conditions that affect the bones. People with these conditions experience symptoms such as bone pain, stiffness, swelling, inflammation, decreased range of motion, lower back pain, and bone loss. To deal with these conditions and prevent such problems, you must make sure to include prunes in your diet.
Benefits of prunes for the bones
Prunes contain polyphenol compounds, which act as antioxidants that help reduce inflammation and rebuild bone. Prunes are also packed with potassium which is good for the bones. Thus, prunes can prevent bone mass in women with osteoarthritis.
Prunes, according to Dr. Nair, are beneficial for people who have bone problems. They are rich in copper, magnesium, and vitamin K, all of which are essential for maintaining strong bones. Besides bone health, prunes can also benefit your overall health. Here are other benefits of eating prunes:
- It can prevent the first signs and symptoms of aging because it is loaded with antioxidants.
- It does not raise your blood sugar level.
- A high amount of fiber present in it helps in dealing with intestinal problems.
- Nutrients such as vitamins B and C in prunes can help control hair loss.
- Prunes can control cholesterol levels and are also good for your heart.
Here’s how you can eat it
You can eat them as snacks, add them to home baked goods, mix them into your smoothies, or eat them in jam. It will be imperative for you to eat in the amount recommended by the expert.
So ladies take care of your bone health and add these magical and powerful prunes to your diet and notice the difference.
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