The Nutritional Breakdown of Prunes: Why They’re a Superfood for Your Bones
Prunes, and dried plums, have been a staple in the human diet for centuries. Known for their unique taste, these sweet and juicy fruits have a surprising array of health benefits, including the promotion of stronger bones. In this article, we will delve into the nutritional breakdown of prunes and explore why they are considered a superfood for your bones.
It’s essential to keep bones healthy and strong, after all our bones support us and allow us to move. Not only this, but they also protect our hearts, brain, and other organs from injury. A person with strong bones feels more energized all day long. Given all these advantages, 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 aka dried plums are a fruit that can rescue your bones, so include them in your diet today!
The Power of Polyphenols
Prunes are rich in polyphenols, a type of antioxidant that has been linked to improved bone health. Studies have shown that polyphenols can help increase bone density, reduce the risk of fractures, and slow down the progression of osteoporosis. Additionally, polyphenols have anti-inflammatory properties, which are also important for maintaining healthy bones.
Potassium for Stronger Bones
In addition to polyphenols, prunes are also a good source of potassium. This essential mineral plays a key role in bone health by regulating the balance of calcium in the body. Adequate potassium intake helps to maintain bone density, reducing the risk of osteoporosis and fractures. A 100g serving of prunes contains approximately 611 mg of potassium, making it an excellent food choice for those looking to maintain healthy bones.
Vitamin K: Essential for Bone Health
Prunes are also a good source of vitamin K, a fat-soluble vitamin that is essential for proper bone health. Vitamin K helps to regulate the body’s production of calcium, which is vital for strong bones. It also helps to prevent the breakdown of bone tissue, reducing the risk of osteoporosis and fractures. A 100g serving of prunes contains approximately 40 micrograms of vitamin K, making it an important food choice for those looking to maintain healthy bones.
Fibre for a Healthy Gut
In addition to their bone-friendly nutrients, prunes are also a good source of fibre. Fibre is essential for maintaining a healthy gut, as it helps to regulate digestion and promotes the growth of healthy gut bacteria. A 100g serving of prunes contains approximately 7g of fibre, making it an excellent food choice for those looking to improve gut health.
How prunes can help with bone loss?
Anyone, at any age, can develop osteoporosis, a disorder in which bones become brittle or weak. It is four times more prevalent in women over 50 than it is in men. When women reach menopause around the age of 45 to 50, their chance of developing osteoporosis rises. More than 200 million women globally suffer from the condition, which results in over nine million fractures annually.
One of the latest studies on the fruit, published this year in the journal Advances in Nutrition, demonstrated through clinical trials that eating 10 prunes every day for one year improved bone density in the forearm, lower spine, and knees and helped protect bones by slowing or reversing bone issues.
To understand the benefits of prunes and how they can help protect bones, Health Shots reached out to 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 problems that affect the bones. People having these conditions suffer from 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 issues you need to make sure to include prunes in your diet.”
Benefits of prunes for bones
Prunes include polyphenol compounds, which work as antioxidants that help reduce inflammation and reconstruct the bone. Prunes are also jam-packed with potassium which is good for bones. Thus, prunes can prevent bone mass in women with osteoarthritis.
Prunes, according to Dr. Nair, are advantageous for people who have bone problems. They are abundant in copper, magnesium, and vitamin K, all of which are crucial for maintaining strong bones. Apart from bone health, prunes can benefit your overall health as well. Here are other benefits of eating prunes:
It can prevent early signs and symptoms of ageing because it’s loaded with antioxidants.
It doesn’t raise your blood sugar levels.
A high amount of fibre present in it helps deal with gut issues.
Nutrients such as vitamins B and C in prunes can help control hair fall.
Prunes can keep cholesterol levels in check and are good for your heart as well.
Here’s how you can eat it
You can eat them in the form of snacks, add them to baked items prepared at home, blend them in your smoothies, or eat them as a jam. It will be imperative for you to eat in the quantity recommended by the expert.
So ladies, take charge of your bone health and add these magical and powerful prunes to your diet and notice the difference.
Conclusion-:
In conclusion, prunes are a true superfood for your bones. With a rich nutritional profile that includes polyphenols, potassium, vitamin K, and fibre, these dried plums are an excellent food choice for those looking to maintain healthy bones. Whether you add them to your diet as a snack, ingredient, or as part of a meal, prunes are a delicious and nutritious way to promote bone health. So next time you’re looking for a healthy snack, reach for a handful of prunes and enjoy the many benefits they have to offer!
