Stronger bones start here: 6 incredible benefits of eating prunes

Published On : 2024-11-26T19:29:43+0530 [ IST ] | Author : Mayur_Tembhare
Reading Time : 3 mins
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As we age the calcium synthesis in our body slows down affecting our bones and skeletal system the most. Osteoporosis has to be one of the most common preventable disorders around. Yet sadly weak bones are ignored till a fracture reminds us of its existence. In fact not many people know that this

What is osteoporosis?

What is osteoporosis?

What is osteoporosis?

Osteoporosis literally means porous bones and is a condition where our bones begin to lose strength.

as the rate of bone degeneration outpaces bone growth and repair our bones become weak and fragile and break easily even with a minor fall which can lead to major disability and poor quality of life.

5-point plan to tackle weak bones 5-point plan to tackle weak bones

5-point plan to tackle weak bones

Keep a lookout for risk factors and get tested regularly (a DEXA scan measures the density of calcium and other minerals in bones).

Do regular exercise (use them or lose them).

Avoid smoking and excessive alcohol (both are toxic to the bones)

Eat an anti-inflammatory diet (a varied diet rich in fruit, vegetables, fish, omega-3 and wholegrain cereals helps).

Eat a diet rich in bone-healthy nutrients. An overhaul of diet to consciously include functional foods that are specifically good for the bones is important. Here prunes, which are dehydrated plums, fit in fabulously.

Consume prunes to make your bones strongConsume prunes to make your bones strong

Consume prunes to make your bones strong

It’s not just calcium; the list is long and important for having strong bones. Vitamin D, K, C, B12 and minerals like magnesium, boron and potassium are all important. Prunes are an important source of the mineral boron which can help form stronger, healthier bones. This trace mineral (needed in small amounts) appears to play an important role in

There’s more to pruneThere’s more to prune

There’s more to prunes.

Prunes can help lower inflammatory chemicals that contribute to bone breakdown. This is particularly helpful for post-menopausal women when the bone breakdown frequency increases substantially.

A recent NCBI study found that foods high in phenolics such as prunes have been shown to exert protective effects on bone mineral density. Just 50 to 100 g of prunes daily were found to help.

Mentioning various health studies Komal Sharma senior nutritionist at Bio Resurge Wellness Centre Greater Kailash suggests the benefits of eating prunes.

Recent studies in the Journal of Nutrition and Osteoporosis International highlight prunes as a nutritional powerhouse showing they improve bowel regularity prevent bone loss and enhance density in women at risk of osteoporosis; lower total and LDL cholesterol to support heart health; combat oxidative stress linked to aging

Additional benefits of prunes Additional benefits of prunes

Additional benefits of prunes

According to nutritionist Kavita Devgan prunes have multiple other benefits besides better bone health which include delivering better gut health, more satiety prevention of constipation, stronger immunity and keeping inflammation away. Target eating 4 to 6 prunes daily. An added bonus is that prunes are naturally sweet and no artificial sugar is added

How to eat more prunes

How do I eat more prunes?

Start your day with it. Mix prunes into oatmeal, yogurt or cereal for a nutritious breakfast.

Combine with nuts and seeds and snack on them midmorning or mid-evening or have them at bedtime. Add chopped prunes to your lunch salads for a sweet contrast to savoury ingredients.

Blend prunes into your evening smoothie for a natural sweetness and fibre boost. Get experimental and bake with it to make healthy desserts like cakes, muffins and brownies for a moist texture, added nutrition and natural sweetener. Or blend prunes into sauces and dressings for a rich

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Source : Reporters From Sunrise Chronicles

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