Osteoporosis And Prunes: There's Good Reason To Mention Them Together
Osteoporosis and prunes are rarely thought of together. But this lowly fruit is an excellent source of boron which is believed to assist with the absorption of calcium and magnesium.
It may also improve the conversion of vitamin D to the active form necessary for calcium absorption.
With this in mind, researchers at Florida State University (Department of Nutrition, Food and Exercise Sciences) have conducted clinical trials on animals and humans and discovered that prunes may be the most effective fruit in both preventing and reversing bone loss.
"Animal studies and a 3-month clinical trial conducted in our laboratories have shown that dried plum has positive effects on bone indices. The animal data indicate that dried plum not only protects against but more importantly reverses bone loss in two separate models of osteopenia"... (Aging Research Review, April 2009)
A three month trial on 58 post menopausal women is not the same as a double-blind, placebo controlled drug trial... but how much encouragement does a person need to eat more yummy prunes?!
Prunes are a great addition to most diets as they have:
- approximately 6.1 g of dietary fiber per 100 g (which is great for regularity)
- a high potassium content (which may be beneficial for cardiovascular health), and
- boron which is believed to help prevent osteoporosis.
A half cup of prunes (about 100 grams) fulfills the daily requirement for 2 to 3 mg of boron. They may be purchased at most grocery stores and are easy to store. They are also relatively inexpensive.
For a recipe on how to prepare prunes with gin soaked raisins... visit Osteoporosis Recipes.