Eat This Surprising Fruit to Improve Bone Strength and Heart Health

For many years, scientists have emphasized the importance of calcium and vitamin D as essential nutrients for bone development.

While these nutrients are critical, they have failed to recognize a certain fruit containing natural compounds that promote bone strength maintenance as we grow older, a time when many individuals experience the effects of a weakening skeletal system.

Here is the background...

Presently, there is a prevalent and worrying issue concerning bone health among the American population.

According to the National Osteoporosis Foundation, over half of Americans aged 50 and above either have moderately weakened bones or have already developed osteoporosis. An osteoporosis diagnosis indicates that the bones are so porous that even minor incidents like a fall or sneeze pose a risk of fracturing them. Interestingly, one unexpected indicator of potential osteoporosis risk is the amount of arm fat a person has – quite surprising, isn't it? To find out more, click here.

Recent studies have shown that consuming prunes, also known as dried plums, can help combat weak bones.

Overview

Research indicates that prunes contain natural compounds known as phenolics, which can improve bone mineral density by affecting cellular signaling.

These signals play a crucial role in bone remodeling, where old bone tissue is replaced by new cells. Osteoclasts break down old bone sections, while osteoblasts build new ones. Disruption in the signaling process, especially as we age, can lead to overactive osteoclasts and sluggish osteoblasts, resulting in weakened bones.

Scientists at George Mason University in Virginia discovered that phenolics in prunes help maintain cell signaling to promote better bone mineral density¹.

For instance, a study at Florida State University demonstrated that postmenopausal women who consumed five to six prunes daily showed improved bone strength after six months compared to women of the same age who did not consume prunes².

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

Prunes have proven effective in enhancing bone health to the extent that even astronauts may consider including them in their diet during space missions to counteract bone loss caused by weightlessness.

Laboratory tests conducted by NASA showed that prune powder can counteract bone thinning in astronauts, suggesting prunes as a viable solution against bone loss in space³.

Further research indicates that prunes could be the missing ingredient for individuals taking dietary supplements but not seeing the desired increase in bone density.

Prunes Enhance the Effects of Vitamin D and Calcium

An example from a study on bone health involving a 55-year-old woman revealed that while her bone mineral density decreased during a year of taking calcium and vitamin D supplements, it started to rise when she added prunes to her routine after the study ended⁴.

In addition to their bone health benefits, prunes provide various other advantages. Apart from aiding digestion and relieving constipation, recent research suggests cardiovascular benefits associated with prune consumption.

Cardiovascular Support

Studies at San Diego State University indicated that postmenopausal women who consumed prunes daily experienced improvements in several blood markers related to heart health. These improvements suggested a reduced risk of heart disease after the six-month study⁵.

If you aim to improve your heart and bone health, as well as enhance digestion and elimination, consider adding a few prunes to your daily diet. They could offer significant health benefits without the need for medication.