Eating prunes every day helps prevent bone loss and improves overall well-being, new research claims.

A 2022 study in the American Journal of Clinical Nutrition found that eating 5-6 prunes a day (50 grams) over twelve months preserved bone hip mineral density, reduced hip fracture risk and reduced inflammatory mediators in postmenopausal women.

Prunes contain a variety of vitamins and minerals including fibre, vitamin K, magnesium, potassium, boron, copper and polyphenols that likely work together to support healthy bone building, structure and maintenance

And it’s not just post-menopausal women who can reap the benefits of daily prunes, prunes are an important food-based option to support bone health across the lifespan. A first-of-its kind study saw positive effects on markers of bone health after men ate 10-12 prunes per day for one year.

One in three women and one in five men aged 50 years and over are affected by osteoporosis. The condition causes bones to become weak and fragile, so that they break easily.

This World Osteoporosis Day, the International Osteoporosis Foundation (IOF) is launching Step Up for Bone Health, which highlights the importance of a bone-healthy lifestyle as the foundations for strong bones and a fracture-free future.

You can Step Up for Bone Health by:

  • Eating a nutritious bone-healthy diet, including 5-6 prunes a day
  • Performing regular weight-bearing & muscle-strengthening exercises
  • Not smoking and avoiding excessive alcohol intake.

Australians can prioritise bone health to help the risk of osteoporosis-related fractures by eating a bone-healthy diet, taking simple steps like consuming a serving of prunes every day, ensuring you consume enough calcium daily, as well as getting adequate sunlight exposure can help keep your bones strong.

Prune company Sunsweet Growers Inc is an official partner of World Osteoporosis Day, organised by the International Osteoporosis Foundation.

Photo: Roberto Sorin/Unsplash

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