The amazing thing that 10 prunes a day can do to the body
Dried plums are associated with many mainly for constipation, but they have several other important benefits, especially for postmenopausal women.
So how many of them should be eaten per day?
Walla!
health
15/02/2022
Tuesday, 15 February 2022, 06:21 Updated: 07:39
Share on Facebook
Share on WhatsApp
Share on Twitter
Share on Email
Share on general
Comments
Comments
Prunes sound to many like something that must be eaten on Tu Bishvat or when there are constipations, but researchers at Penn State University suggest older menopausal women consider adding at least a few prunes to their daily diet. Their study found that prunes can help prevent or delay bone loss in women The
authors
of the study, published in the journal Advances in Nutrition, say the reason is that dried plums reduce inflammation and oxidative damage, both of which contribute to bone loss. " The bones that can lead to fractures, "says Professor Connie Rogers, a nutritionist and physiologist who conducted the study." Incorporating prunes into a diet may help protect the bones by slowing or reversing this process. "
More on Walla!
Despite the sugar: The 5 healthiest dried fruits
To the full article
Osteoporosis, a condition in which the bones become brittle and weak, is quite common in women over the age of 50. In fact, estimates show that about 200 million women worldwide live with osteoporosis, with the condition causing nearly nine million bone fractures on an annual basis.
It is true that there are a number of medications for osteoporosis today, but the authors of the study note that more and more women are looking for ways to treat or completely avoid the condition, mainly through diet.
A natural remedy.
Prunes (Photo: ShutterStock)
Prunes are full of essential nutrients
The human body works to maintain its bone health through an ongoing series of processes that continually build new bone cells while removing old bone cells.
However, around the age of 40, the breakdown of old bone cells begins to surpass the production of new bone cells in the aging body.
This imbalance can be the result of various factors, two of which are said inflammation and oxidative stress.
It is important to clarify that oxidative stress does not relate to feelings of stress or pressure.
Oxidative stress refers to the imbalance between the levels of free radicals and the antioxidants in cells.
Fortunately, prunes are full of minerals, dietary fiber, vitamin K and phenolic compounds.
All of these nutritional benefits may help fight the harmful effects of inflammation and oxidative damage.
More on Walla!
There is a natural and easy solution to menstrual cramps - and not enough women know it
Research has found the age at which women are happy with their bodies, and it is surprising
How healthy are dried fruits?
Suffering from knee pain?
Osteoarthritis?
A home pain treatment device will put you on your feet
10 prunes per day can strengthen bones
The team analyzed data from 16 preclinical studies conducted in rodents for this study, 10 preclinical studies and two human clinical trials.
In all these studies, the results remained almost the same: eating prunes brought two attractive results: less oxidative stress and inflammation and stronger bones.
Specifically, clinical trials found that eating about 10 prunes (100 grams) daily for an entire year improved bone mineral density within the forearms and lower spine.
Similarly, consuming between 50 and 100 grams of prunes daily for six months prevented a complete loss of bone density and lowered inflammation levels significantly compared to other older women who did not eat prunes.
The research team hypothesizes that dried plums cause healthier changes within the gut microbiome, and subsequently lowers inflammation in the colon.
Such developments probably reduce the levels of pro-inflammatory cytokines as well as oxidative damage markers.
Further research is already planned that will more thoroughly investigate the impact of consuming prunes over the course of a year on bone health results, inflammation and bowel.
health
Nutrition and diet
Preventive nutrition
Tags
Osteoporosis
diet
Plums
Dried Fruit
Bones
