California Dried Plums Protect Bones

A research study published in the British Journal of Nutrition this month shows that eating California Dried Plums can slow bone loss naturally.

dried plums, prunes

The Research
Researchers used data collected from a previous 12-month clinical trial that compared the bone-protective effects of dried plums and dried apples, in which 160 osteopenic, postmenopausal women were randomly assigned to eat either 100 grams dried plums (about 10 dried plums) daily, or 75 grams dried apple daily. Each participant also received 500 milligrams of calcium plus a daily vitamin D supplement (400 international units). The results indicated that the group that consumed dried plums had significantly higher bone mineral density in the ulna (one of two long bones in the forearm) and spine.

Dried plums may actually help to regenerate bone in people who have experienced bone loss. This is a serious issue for men and women alike, and dried plums continue to show promising results in the prevention and reversal of bone loss.

Results of additional animal studies which measured effects on bone mineral density are consistent, showing strong supporting evidence of an effect of dried plums on bone mineral density and/or markers of bone turnover. Collectively, both the human and animal studies indicate that adding dried plums to the diet may be an effective way to help support healthy bones.

The Whole Package
Dried plums are unique in their nutrient composition. They defy the wisdom that raw, whole fruits and vegetables are healthiest. Prunes are the whole package.

It’s important to note that all the participants in the study took calcium and vitamin D supplements in addition to eating prunes. Even a healthy diet requires supplemental support for bones.

Medications for osteoporosis also benefit from supplementing. Foods and supplements provide the building blocks that allow the medicines to be more effective. Many of our medicines today are extracts from plants, and this study shows that prunes have properties that are absent from other fruits and vegetables. The information in this current research study helped show that prunes behave more like a weak medicine instead of acting like a vitamin or mineral supplement.

You’ll need to eat about five or six prunes daily to achieve a beneficial effect. Additionally you’ll need to maintain a good exercise program, healthy eating habits, and supplements - not just calcium and vitamin D! Osteoporosis can be prevented naturally, but it takes work and commitment to all these things.

When these methods fail, then it’s time to consider prescription medications because weak bones are a silent killer. Right now, in the USA, one in two women and one in four men older than age 50 are expected to break a bone. One broken bone often leads to more broken bones as the body takes nutrients from elsewhere to repair the damaged bone. One in twenty-four women older than fifty is expected to die following a hip fracture, and that’s worse than the risk of dying from breast cancer. Bone loss begins for women at age 30 years so it’s good to start early with a complete bone care program early.

Add Them To Your Diet
Dried plums/prunes are gaining in popularity. They make a great snack on-the-go and there are tons of exciting ways to work them into your cooking. Check out some popular recipes at

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