The superfood that helps strengthen bones

Preserving the strength of the bones becomes vital over time, since they are responsible for giving shape and support to the body, as well as being essential for movement. Bone deterioration can occur for various reasons, such as fractures, age, nutrient deficiency, poor eating habits and some serious diseases such as cancer.

According to the explanation of MedlinePlus, In childhood and adolescence, the body adds new bones faster than it removes old ones. Likewise, after the age of 20, the opposite process occurs and bones tend to be lost faster than the body can produce them.

For this reason, it is important to start bone care early, through a proper diet, sufficient intake of nutrients such as calcium and vitamin D, as well as minimal physical activity.

Benefits of prune for the bones

Fruits are foods that stand out for their multiple health benefits, since they are a source of several essential nutrients for the proper functioning of the body. In fact, they are one of the fundamental ingredients to have a balanced diet, thanks to their versatility in flavor, preparations and properties.

Prunes, to be more precise, are part of the dried fruits, which are characterized by having lost most of their water, which gives them a wrinkled appearance and a darker color than the fruit in its original state.

In addition to having an exquisite flavor that can be included in a wide variety of recipes, Prunes stand out for being nutritious foods that contribute to the well-being of the body.

According to a Self Nutrition Data report, referenced by better with health, Each 28-gram serving of this fruit has approximately:

  • Calories: 67
  • carbohydrates: 18 grams
  • Fiber: 2 grams
  • Sugars: 11 grams
  • Vitamin A: 4% of the recommended daily requirements (RDR).
  • Vitamin K: 21% of the RDRs.
  • Riboflavin or vitamin B2: 3% of the RDRs.
  • Vitamin B3: 3% of the RDRs.
  • Vitamin B6: 3% of the RDRs.
  • Potassium: 6% of the RDRs.
  • Copper: 4% of the RDRs.
  • Manganese: 4% of the RDRs.
  • Magnesium: 3% of the RDRs.
  • Match: 2% of the RDRs.
Prunes – Photo: Getty Images/iStockphoto

Its composition rich in nutrients makes the plum a ‘superfood’ that can be included in the diet to obtain the multiple benefits that contributes to health, among them, to preserve the strength of the bones.

According to an investigation of the Program of Integrative and Biomedical Physiology and the Departments of Nutritional Sciences and Kinesiology of the Pennsylvania State University, which was presented within the framework of the event Experimental Biology 2022 of the American Physiological Society, prunes have been shown to be a food that can help support bone health.

This was confirmed after doing an experiment with women in the postmenopausal stage, who were given specific amounts of prunes each day for a period of 12 months.

For the leader and author of this research, Janhavi Damani, After this study, it was found that consuming between 6 and 12 prunes a day makes it possible to reduce pro-inflammatory mediators, which affect the bone health of women at this stage of menopause.

After the results, said the expert, it is possible to consider prunes as an ideal fruit to prevent bone deterioration, since it has promising signs of preventing the increase in inflammation.

To this is added that, according to the health portal, Tua Saude, this fruit contains nutrients such as boron, vitamin K and calcium, which are known to help in the formation and maintenance of bone cells.