Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Prunes (dried plums) are scientifically supported for their role in supporting bone health. Several studies have demonstrated that prunes may help prevent bone loss and support the skeletal system, particularly in postmenopausal women who are at increased risk for osteoporosis. Prunes are rich in nutrients such as vitamin K, potassium, and boron, all of which are important for bone metabolism. Notably, a 2011 randomized controlled trial published in the British Journal of Nutrition found that consuming 100 grams of prunes daily for one year improved bone mineral density in the ulna and spine compared to dried apple controls in postmenopausal women. Further research has identified that prunes may decrease bone resorption (breakdown) and increase bone formation, possibly due to their polyphenol content and antioxidant properties. Systematic reviews and animal studies support these findings, indicating that regular prune consumption can mitigate bone loss caused by estrogen deficiency. While more research is needed to determine optimal dosages and long-term effects, current scientific evidence validates the use of prunes in supporting bone health, especially as part of a diet aimed at preventing osteoporosis.

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