The role of prunes in bone health

The wrinkly black dried form of plums, prunes are your key to a healthy lifestyle. Packed with antioxidants and a variety of vitamins, the daily intake of this dried fruit can keep several health issues at bay. They are rich in fibre and most commonly used for their effective laxative qualities to aid digestion. Only about 30 calories a piece, they are a great choice for snacking as well.

Prunes are also a great source of vitamin K, which help maintain your cardiovascular health. A major benefit of prunes, however, has been proven to be its contribution to bone health. Recent studies have shown that prunes are the most effective item in preventing bone loss.

What is osteoporosis?

Osteoporosis is a condition where the body does not produce enough bone or loses too much bone, thus decreasing the density of the bone structure, making it very brittle. The condition can worsen to a state where bones can break from just sneezing. Most people above the age of 50 suffer from this condition. The bone is made up of calcium, held together in a honeycomb-like structure, which is formed of collagen and connective tissues. When a person suffers from this condition, the gap between the cells of the honeycomb widen due to the depletion of collagen in the body, thus making it hollow.While there is no cure, it is preventable with a healthy diet from the beginning.

Prunes are a rich source of phenolic and flavonoid compounds. These compounds help maintain the density of the bone. Studies have also shown that despite no medication, prunes can, to some extent even reverse the damage caused due to osteoporosis. The polyphenols present in the fruit contain neochlorogenic and chlorogenic acid, which help heal the bone with their antioxidant effects.

These delicious prunes can be consumed daily for healthy bones all your life. Simply soak 5-6 prunes in water overnight and eat them in the morning on an empty stomach. They can be supplemented with other dried fruits like almonds and walnuts for added benefits. One can also sip on some delicious prune juice to reap the benefits of the fruit. Blend the soaked dried fruit in a blender or add them to your morning smoothie for delicious goodness.