Eat This Surprising Fruit to Improve Bone Strength and Heart Health

For decades, researchers have cited calcium and vitamin D as important nutritional ingredients for building bones.

While those nutrients are crucial, they have overlooked a fruit that contains natural bone-building compounds. These compounds help the body maintain bone strength as we age, a time when many individuals face the consequences of a weakening skeleton.

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Currently, there is a widespread and concerning bone problem among Americans.

According to the National Osteoporosis Foundation, more than half of Americans over the age of 50 either have moderately weakened bones or have already developed osteoporosis. An osteoporosis diagnosis indicates that the bones are so porous that they are at risk of fracturing from even minor incidents like a fall or sneeze. Interestingly, one indicator of potential osteoporosis risk is the amount of arm fat you have – surprising, right? To learn more, click here.

The most recent research highlights that eating prunes, also known as dried plums, can help address weak bones.

Overview

Studies indicate that prunes contain natural compounds called phenolics, which can enhance the body's bone mineral density by influencing cellular signals.

These signals play a crucial role in the remodeling of bones, where old bone tissue is replaced by new bone cells. Osteoclasts break down old bone sections while osteoblasts build new ones. If the signaling process is disrupted, especially as we age, osteoclasts may become overly effective in eliminating bone cells while osteoblasts lag in their rebuilding function, leading to weaker bones.

Researchers at George Mason University in Virginia found that phenolics in prunes help maintain cell signaling to support better bone mineral density¹.

For example, a study at Florida State University revealed that postmenopausal women who consumed five to six prunes daily had stronger bones after six months compared to women of the same age who did not eat prunes².

While consuming a significant amount of prunes may seem excessive, it is much simpler than dealing with the consequences of osteoporosis and potential fractures.

Prunes have shown effectiveness in improving bone health to the extent that even astronauts may consider incorporating them into their diet during space travel to combat bone loss due to weightlessness.

Lab tests conducted by NASA demonstrated that prune powder can counteract bone-thinning effects in astronauts, suggesting prunes as a viable solution against bone deficits in space³.

Further research suggests that prunes could be the missing element for individuals taking nutritional supplements but not observing the desired increase in bone density.

Prunes Enhance the Effects of Vitamin D and Calcium

An example from a bone health study involving a 55-year-old woman showed that while her bone mineral density declined during a year of taking calcium and vitamin D supplements, it started to increase when she added prunes to her regimen after the study concluded⁴.

Besides their bone health benefits, prunes offer numerous other advantages. In addition to aiding digestion and relieving constipation, recent studies suggest cardiovascular benefits associated with consuming prunes.

Cardiovascular Support

Research at San Diego State University revealed that postmenopausal women who consumed prunes daily experienced improvements in various blood biomarkers related to heart health. These improvements indicated a decreased risk of heart disease following the six-month study⁵.

If you are looking to enhance your heart and bone health, as well as improve digestion and elimination, consider incorporating a few prunes into your daily diet. They may offer significant health benefits without the need for medication.