Prunes are a very uncool , unsexy food . They are notavocado toastor bar . They are dried plums . They have a repute for avail keep your bowel motion regular and for being popular withold people . It ’s bad out there for prune .
But what if we tell you they ’re enceinte for building healthy bone that stay firm even as you get older ? Now how much would you give ? Actually , you ’ll pay exactly the same price as you would before you know this selective information . Prunes are still , so far , not a designer food .
When we ’re young , our bones build more muckle than they mislay . When we reach our late 20s , we ’re at visor bone mass . After that , our bones lose more volume than they form , a process calledresorption . Post - menopausal woman have even more bone loss once their bodies stop producing estrogen .
We ’re often told we need Ca to work up strong bones , and it ’s true — 99 percentof the body ’s calcium is in our bones and tooth . We get atomic number 20 mostly from foods we feed , such as dairy products , salmon and foods that are fortified with calcium , like juice or breakfast cereal grass . to absorb atomic number 20 , the body also needsvitamin D , which we usually get from sunshine . And then to calcify bones , vitamin Ksteps in to help .
Here ’s where our acquaintance the prune comes in . prune are robust in vitamin K as well aspotassium , which also aid maintain bone density . A discipline published in the diary Osteoporosis International in 2016 showed that eating50 grams of prunes a day , which is about five or six prunes , is just as effective as a high dose of prunes .
The study focalise on post - menopausal women who had already know some personnel casualty of bone sight . Eating a handful of prune every daylight for six month seemed to prevent pearl resorption , which meant the subjects keep a higher off-white mass denseness .
A2017 surveyof prune studies put out in the journal Nutrientsfound that prune are secure to go through with no adverse effect . Four prune contain about 280 milligrams of atomic number 19 and 22.8 micrograms of vitamin K.
If you ’re bet for way of life to get more prune in your spirit , you may just eat them , the same way you would dried yellowish pink or raisin . you could alsochop them upand add them to granola , trail commixture or oatmeal . Again , anything you could do with another dried yield , you could probably do with prunes .
