Prunes are dehydrated plums that are chewy in texture and have a sweet and savoury flavour. Also sometimes called dried plum, they are well known for their nutritional value and high fibre content, which helps promote digestive health.
Now, a new study suggests that prunes can also improve and strengthen bone health, particularly in postmenopausal women.
About The Study
The study published in The Journal of Nutrition studied postmenopausal women who ate either no prunes, 50 grams of prunes, or 100 grams of prunes daily for a year and found that eating just a small number may help reduce inflammatory markers related to bone loss.
Also Read: Prunes: From Curing Digestion To Supporting Cardiovascular Health, It Has It All
Blood samples were drawn at the beginning and end of the study to measure various markers related to inflammation and immune function.
Overall, the study didn't find a change in general markers of inflammation or antioxidant capacity with prune intake. However, there were interesting effects on specific immune cells, which suggested that the group consuming 100 grams of prunes daily showed a decrease in circulating activated monocytes, immune cells linked to inflammation.
Additionally, both the 50 and 100 gram prune groups displayed a decrease in the production of inflammatory chemicals by immune cells when stimulated.
These findings suggest that prunes may help regulate inflammation in postmenopausal women, protecting bone health and reducing the risk of osteoporosis, a condition that causes bones to break easily.
Osteoporosis Risk In Postmenopausal Women
According to a systematic review published in the Journal of Orthopaedic Surgery and Research, osteoporosis was found to be quite common in India, affecting nearly a quarter (24.7%) of the people tested.
Women were more likely to have the condition than men (9.7%), especially after menopause, where prevalence reached 10.3%. Even premenopausal women showed a prevalence of 4.7%.
This is attributed to a decrease in oestrogen production that occurs during menopause. According to Medical News Today, these hormones influence bone health, and lower quantities can lead to lower bone density.
Some of the common symptoms include:
- Back pain
- Height loss
- A stooped posture
- Easy bone breakage
How Many Prunes To Have In A Day
While the study on prunes and inflammation in postmenopausal women doesn't provide an exact recommendation on daily prune intake for everyone, it suggests potential benefits at doses of 50 and 100 grams, roughly 5–12 prunes, daily for a year. However, it is important to note that this was a specific study with a particular goal.
In general, consulting a healthcare professional or a dietitian is advised, as they can consider your individual needs and health, take into account factors like your weight, calorie goals, and overall dietary pattern, and suggest an appropriate daily intake of prunes.