Good Lifestyle

Regarding health problems related to aging, osteoporosis Unfortunately is one of the most common diseases. According to the centers for Disease Control and Prevention (CDC), 10 million Americans lived with the condition in 2010, 80% of which are women. This is why so many elderly people focus on obtaining important nutrients such as vitamin D and calcium through their diet. While most people are by default dairy items to keep their bones healthy, a new study says that a surprising food could be one of the best ways to protect bones in elderly women.

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A new study examined the effect of plums on bone density.

Osteoporosis has a serious risk for the elderly. It generally develops later in life when hormonal changes lead to a decrease in bone density. This can make a slight fall, bump or even cough a potential situation which leads to broken bones, according to the CDC.

Due to the demographic break in those who develop the condition, a team of researchers specifically examined menopausal women and their bone health later in life. Their process was described in a recent study published in the June 2025 issue of the journal International osteoporosis , which focused on consumption of prunes.

As indicated in an article published in the journal Critic criticisms in food and nutrition sciences , prunes (or dried plums) are very rich in dietary fiber, potassium and boron, "which is published in playing a role in prevention of osteoporosis".

To collect their data, the researchers gathered 235 post-menopausal women and conducted a randomized 12-month-old controlled trial. They were then divided into three groups, including a control which has not eaten prunes, another which ate 50 grams (or four to six) of prunes per day, and that which consumed 100 grams (or around 10 to 12) of prunes per day. THE Critic criticisms in food and nutrition sciences The article stipulates that 100 grams of prunes "meets the daily requirement of the boron".

The team then organized follow -up every six months to execute a 3D peripheral quantitative tomodensitometry (PQCT) to measure the bone health of each participant. This stands out from previous studies, which rested on the double energy X -ray absorptiometry (DXA) to take 2D bone images, according to a press release .

"When we look at the bone mineral density, we look at the amount of bone, but we also want to know the quality of the bone. When we look at a three-dimensional image, we can look at the bone structure, geometry and micro-architecture. In other words, that tells us how good the bone is", " Mary Jane de Souza , PHD, one of the main authors of the study and professor of kinesiology and physiology in Penn State, said in a press release.

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The prunes had a positive effect on bone health.

At the end of the one -year observation period, the results revealed that women who had not incorporated prunes into their diet saw a decrease in bone density in their tibia bone. However, the women of the group of 50 grams per day maintained the bone density and force.

Interestingly, the researchers noted that if the group of prunes of 100 grams per day saw bone health services, they also had more participants due to the difficulty of having to integrate so many prunes into their diet each day.

"These are fairly exciting data for a 12 -month study," Souza said in a press release. "We were able to maintain and preserve the bones with the cortical bone portfolio of the tibia, and the maintenance of the cortical force and the bone force is essential to avoid the fracture."

Other experts agree that the results may have important implications for the health care industry. In an Instagram publication on June 17, a dietitian and menopause expert Jessica Barac underlined the Importance of results .

It cited this cortical bone force (or the outer layer of the bone which can help provide the most support) provided by the consumption of prunes promotes resistance to fracture. In addition, improving the bone quality of the tibia could benefit from long -term mobility, while the increase in bone health was essential for strongly aging.

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Do you have to add more prunes to your diet?

Researchers have concluded that adding prunes to your diet could help reduce the risk of osteoporosis, but they have conceded that additional research was necessary.

"This is the first randomized controlled trial to examine the three -dimensional bone results with regard to the bone structure, geometry and estimated strength," Souza said in a statement. "In our study, we have seen that the daily consumption of the scale had an impact on the factors linked to the risk of fracture. It is clinically invaluable."

Are you looking for ways to incorporate the four to six prunes recommended in your diet for bone health benefits? In his article, Barac includes several useful ideas, in particular by haunting them and mixing them in Greek yogurt with nuts and seeds for breakfast, or by mixing them in a protein smoothie. For lunch or dinner, she also suggests throwing them in a salad with goat cheese and nuts, or just snacking on it with a handful of nuts.

The point to take away:

It seems that dairy products are not the only food aid for bone health. A recent study revealed that menopausal patients who ate four to six prunes per day saw improved bone health over a 12 -month follow -up period compared to patients who did not do so.

The women of a third cohort who ate eight to 10 prunes per day also saw better bone health - but the researchers said that many of them had abandoned the study because of the difficulty in integrating so many prunes in their daily diet. Although they have concluded that more research is necessary, the team hopes that their results will be able to help improve the prospects for aging women when it comes to avoiding osteoporosis.