Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Prunes (dried plums) have garnered scientific interest for their potential role in supporting bone health and managing osteoporosis. Several studies, both in animals and humans, have investigated the effects of prunes on bone mineral density (BMD) and bone metabolism. Prunes are rich in nutrients such as vitamin K, boron, potassium, and polyphenols, all of which may contribute to bone health. Preclinical animal studies have shown that prunes can prevent bone loss in models of osteoporosis, likely by modulating bone turnover markers and favorably affecting bone microarchitecture.

Notably, a 2011 randomized controlled trial published in the British Journal of Nutrition found that postmenopausal women who consumed 100 grams of prunes daily for one year experienced significantly less loss of BMD in the ulna and spine compared to a control group that consumed dried apples. Follow-up studies have supported these findings, suggesting that prunes may help maintain or even improve BMD in postmenopausal women, a population at high risk for osteoporosis. The mechanism is believed to involve the antioxidant and anti-inflammatory properties of prunes, as well as their ability to suppress bone resorption.

While results are promising, limitations include relatively small sample sizes and short study durations. Thus, while there is moderate scientific support for prunes in osteoporosis management, larger and longer-term studies are needed to confirm these effects and determine optimal dosing.

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