daily handful of prunes strengthens your bones and protects you from fragility

An American study: a daily handful of prunes strengthens your bones and protects you from fragility

 One-third abstained from eating prunes, while the rest ate four to six or 10 to 12 prunes a day, and they found that plum consumers were less likely to lose hip bones.

Scientists have confirmed that prunes can reduce inflammation in the body, a study found that eating a handful of prunes daily may help prevent bone loss later in life, researchers at Penn State University found that women in their sixties who ate the fruit The dehydrated women had less bone loss in their thighs within a year than the non-eating women.

Scientists said prunes may have reduced inflammation in the body, which is a major driver of bone loss, noting that older women are more likely to develop osteoporosis because menopause can raise levels of inflammation in the body, increasing the risk of osteoporosis.

It is estimated that 20% of women over 50 have osteoporosis compared to only 4% of men. It is estimated that about 44 million Americans suffer from the low bone mass.

The researchers, who presented their findings this week at the annual meeting of the North American Menopause Society in Atlanta, Georgia, studied 235 women. The average age of the participants was about 62 and they had already gone through menopause. They were divided into 3 equal groups. Either they don't eat prunes, or 50 grams (g) per day - 4 to 6 dried fruits - or 100 grams - 10 to 12 fruits - per day.

They were given the "improved French" plum, a type of fruit indigenous to southwestern France. All participants' diets were supplemented with calcium and vitamin D3 supplements, which can help prevent bone loss. Tests to measure bone density in the femoral cavity and neck were performed at the beginning of the study. Study in 6 months and a year.

For thighs, the results showed that the group that didn't eat prunes lost about 1.1% of bone density a year after the study began, but for those who ate 4 to 6 prunes a day, the density barely changed.

Blood tests also revealed that those who ate prunes had significantly lower levels of inflammation in their blood than those who did not. There was no significant difference in bone mass in the spine or femoral cavity between the two groups a year after the start of the study, nor was there a significant difference. in hip fracture risk between the two groups.

Dr. Mary Jane D'Souza, a physical therapist in Pennsylvania who led the study, wrote that eating 4 to 6 prunes a day is well tolerated.

"A daily dose of 50 grams of prunes can prevent the loss of total femur density in postmenopausal women after 6 months that persist for 12 months," she said. The 50g dose represents a valuable non-pharmacological treatment strategy that can be used to maintain femoral bone mass density in postmenopausal women and possibly reduce fracture risk.

She explained, that estrogen is released in the menstrual cycle to thicken the lining of the uterus, in preparation for the possibility of pregnancy, and it also helps reduce inflammation levels in the blood, thus ensuring that bone density is not lost, but after menopause, the ovaries stop manufacturing this hormone, which leads to a high Inflammation level. This affects osteoclasts - the cells responsible for building and maintaining bone - increasing a person's risk of developing weak or osteoporosis.

Some scientists assert that prunes may be able to help slow this down because they contain polyphenols, an antioxidant that can help lower levels of inflammation in the blood and boost bone catabolic activity, which helps maintain bone density.

Dried fruits also contain magnesium and vitamin K, which are important for maintaining bone health. The trial was conducted between January 2016 and February 2021. The study was also published in the American Journal of Clinical Nutrition earlier this month.

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