Fight bone diseases by eating just 4 prunes a day; study shows

We take it for granted that milk is the best food to avoid bone diseases and build strong bones. However, a new food has hit the market, and it is healthy for everyone – even those who are lactose-intolerant. A recent study conducted by Professor Mary Jane De Souza, Penn State and published in 2024 suggests that eating prunes daily can strengthen our bones and keep bone diseases at bay. Surprisingly, prunes can also reduce the risk of bone fractures and help slow down bone loss.

Also Read: 5 Effective Exercises To Boost Bone Health

Management of Osteoporosis:

Older adults, especially post-menopausal women, see a decrease in bone strength with age. There is a higher risk of a bone loss condition called osteoporosis. This condition causes bones to become less dense and changes the bone structure – making bones weaker and more prone to injury. Estrogen is essential for bone health – however, with menopause, reproductive hormones decline, speeding up bone density loss. Although there is no cure for osteoporosis, eating prunes daily can help maintain better bone health.

Also Read: Bone Strength: 6 Essential Tips to Maintain Strong Bones as You Age

learning outcome:

This study was conducted on menopausal women for a period of 12 months. Three groups were formed – one group was asked not to eat prunes at all; the second group was asked to eat 50 grams – 4 to 6 prunes daily; the third group was asked to eat 100 grams – 10 to 12 prunes regularly. After a year, the women who did not eat prunes showed lower bone density and weaker bone strength, while the women who ate prunes daily showed amazing improvements in bone density, bone strength and bone structure.

The right measure of eating plums:

Plums significantly help improve bone health – however, researchers recommend eating 4 to 6 prunes per day. While eating 10 to 12 prunes may provide additional benefits, eating such a large amount of prunes every day can also be tiring, causing people to give up the habit.

Also read: Lifestyle tips for youth bone health: Avoid these modern lifestyle habits to prevent osteoarthritis in young adults