When we think of dried plums, or prunes as they are also known, we’re more likely to think of their bowel-regulating abilities than their capacity to build strong bones. But according to research published in the British Journal of Nutrition, we might want to give these sweet and tasty superfoods a second thought for bone health.
According to
researchers at the Department of Nutrition, Food and Exercise Sciences, at
Florida State University, dried plums are “the most effective fruit in both
preventing and reversing bone loss.” The nutrition researchers recruited 236
women who had hit menopause one to ten years earlier, were not on hormone
replacement therapy or taking any prescribed medications known to influence
bone metabolism. The women were divided into two groups: those who ate 100
grams of dried plums or 100 grams of dried apples. Additionally, participants
received 500 milligrams of calcium plus 400 IU of vitamin D daily.
The scientists
assessed bone mineral density of the lumbar spine (low back), forearm, hip, and
whole body prior to the study’s onset and at the end of the study using
duel-energy X-ray absorptiometry as well as blood samples of bone health
markers.
The scientists
found that the women eating the dried plums on a daily basis had a significant
increase in bone mineral density compared to the women eating the dried apples.
Only the dried plums caused a significant decrease in bone markers linked to a
breakdown of bone density.
Preventing bone
breakdown tends to be easier than reversing bone loss so the study results are
significant. Daily prune consumption showed the ability to both prevent and
reverse bone loss.
Additional
research in the British Journal of Nutrition had similar results. This time the
researchers assessed 160 post-menopausal women with low bone mineral density,
but not sufficiently low to be diagnosed as having osteoporosis. Again, they
found that prune consumption could prevent and reverse bone loss by limiting
the body’s production of compounds that initiate bone depletion.
In the latter
study the women ate a normal diet with approximately 10 dried plums daily for a
year (about 3.5 ounces).
Fresh plums and
dried prunes are known to increase iron absorption in the body as well as
boosting vitamin C levels. In addition to aiding bone health, fresh and dried
plums have been found to normalize blood sugar levels, improve weight loss, and
lower cholesterol levels.
Select soft,
plump, shiny prunes that are free of any signs of mold. Avoid sulfured prunes.
Store in a refrigerator to keep them fresh. You can find ones with or without
pits, depending on your preference and plans for use.
While they are delicious
eaten on their own, they can be pureed and added to recipes in place of
sweeteners to boost the fiber and nutritional content. They can also be stewed
for a delicious breakfast or pancake or waffle topping.
Dang...we had
pancakes for breakfast this morning. If only we had known.
See ya, eh!
Bob
Source: http://www.care2.com/greenliving/the-low-cost-superfood-that-builds-strong-bones.html#ixzz3VCzN18AL
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