The 21p 'superfood' fruit that could help ease bone symptoms in women
The 21p 'superfood' fruit that could help ease bone symptoms in women
Share:
A cheap fruit could help ease symptoms in postmenopausal women among a number of other health benefits, according to research. This 21p “superfood” snack was found to protect bone structure and strength in women over the age of 45. Prunes, which are dried plums, have been shown to improve cholesterol levels and increase antioxidant capacity in the body. And a study, published in Osteoporosis International journal, has linked it to the prevention of osteoporosis and increased muscle mass, something that is of particular concern in women after the menopause.
Study authors found that prunes contain bioactive compounds like polyphenols that may blunt the inflammatory pathways that lead to bone loss. As part of the research, a team conducted a 12-month randomized controlled trial with 235 postmenopausal women.
The women were assigned to one of three groups: no prunes, 50 grams, or four to six, prunes daily; or 100 grams, or 10 to 12, prunes daily. Every six months their bone mass density, bone geometry and bone strength was measured. Over the course of one year, the team found that measures of bone mass density and bone strength at the tibia, or shin bone, all decreased in women in the control group. But those who ate at least four to six prunes every day maintained bone density and bone strength and preserved bone structure, particularly in cortical bone.
Although participants women in both prune groups saw a benefit, four to six prunes a day was actually more effective. This was because women in the 100-gram group dropped out of the study at a higher rate due to the fact they got bored of incorporating so many prunes into their daily diet.
