Bone Health
Numerous studies have found links between consuming prunes and the prevention and reverse of bone loss, especially in postmenopausal women.[1],[2],[3],[4],[5] Recent research suggests that prune intake may have beneficial effects on bones in adult men, as well.
In a study published in Nutrients[6] in 2022, 35 men aged 55 to 80 years were split into three groups, consuming 100 g, 50 g and 0 g of prunes daily, respectively. The researchers found that those who consumed 100 g of prunes daily saw a significant decrease in serum osteocalcin. Those eating 50 g of prunes daily saw significant decreases in serum osteoprotegerin and serum osteocalcin, while they experienced an increase in the OPG:RANKL ratio, which is a determinant of bone mass and skeletal integrity. The researchers concluded that consuming either 100 g or 50 g of prunes regularly for three months may be beneficial to bone biomarkers in men.
Reduction of Cardiovascular Risk
Recent research suggests that prunes may improve cardiovascular risk factors in postmenopausal women.[1] In 2021, the Journal of Medicinal Food published a clinical trial with 48 postmenopausal women. Each participant was randomly assigned to one of three groups that consumed either 0 g, 50 g or 100 g of prunes per day. At the conclusion of the six-month intervention, it was found that the total cholesterol in those individuals consuming 100 g per day and the high-density lipoprotein (“good”) cholesterol in those consuming 50 g per day were significantly improved compared to those consuming no prunes.
Furthermore, improvements in the inflammatory biomarkers interleukin and tumor necrosis factor were observed in the 50 g/day group and this group also saw their antioxidant capacity increased.
Digestive Health
Prunes are also associated with digestive health, having been shown to help manage constipation and increase stool weight.[1] In 2012, the European Commission approved the health claim[2] that consuming 100 g a day of prunes contributes to normal bowel function.
| KEY FACTS |
| DIGESTIVE HEALTH
The EU approved health claim is that consuming 100 g of prunes per day contributes to normal bowel function. |
| HEALTHY BONES
Research has linked prunes to the prevention and reversal of bone loss, especially in postmenopausal women and adult men. |
| REDUCTION OF CARDIOVASCULAR RISK
Research suggests that prunes may improve cardiovascular risk factors in postmenopausal women. |
| HIGH IN:
Fiber, potassium, vitamin A and K |
Strawberry, Cashew and Prune Smoothie
Ingredients
- 40 g prunes (pitted)
- 100 ml almond drink
- 250 g strawberries (washed, stems removed)
- 30 g raw cashews
- 1 tbsp lemon juice
Preparation
- Add the ingredients to a blender jar
- Process until smooth
- Serve immediately
References
1. Al-Dashti, Y.A., et al. (2019). Effects of Short-Term Dried Plum (Prune) Intake on Markers of Bone Resorption and Vascular Function in Healthy Postmenopausal Women: A Randomized Crossover Trial. Journal of Medicinal Food, 22(10), 982-992.
2. Hooshmand, S., et al. (2011). Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition, 106(6), 923.
3. Franklin, M., et al. (2006). Dried plum prevents bone loss in a male osteoporosis model via IGF-I and the RANK pathway. Bone, 39(6), 1331-1342.
4. Rendina, E., et al. (2013). Dried plum’s unique capacity to reverse bone loss and alter bone metabolism in postmenopausal osteoporosis model. PloS One, 8(3), e60569.
5. Strock, N.C., et al. (2021). Dried plum consumption improves bone mineral density in osteopenic postmenopausal woman: A case report. Bone Reports, 14, 101094.
6. George, K. S., et al. (2022). The Short-Term Effect of Prunes in Improving Bone in Men. Nutrients, 14(2), 276.
7. Hong, M.Y., et al. (2021). Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women. Journal of Medicinal Food, 24(11), 1161-1168.
8. Lever, E., et al. (2019). The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial. Clinical Nutrition, 38(1), 165-173.
9. Commission Regulation (EU) No 432/2012 of 16 May 2012.
2. Hooshmand, S., et al. (2011). Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition, 106(6), 923.
3. Franklin, M., et al. (2006). Dried plum prevents bone loss in a male osteoporosis model via IGF-I and the RANK pathway. Bone, 39(6), 1331-1342.
4. Rendina, E., et al. (2013). Dried plum’s unique capacity to reverse bone loss and alter bone metabolism in postmenopausal osteoporosis model. PloS One, 8(3), e60569.
5. Strock, N.C., et al. (2021). Dried plum consumption improves bone mineral density in osteopenic postmenopausal woman: A case report. Bone Reports, 14, 101094.
6. George, K. S., et al. (2022). The Short-Term Effect of Prunes in Improving Bone in Men. Nutrients, 14(2), 276.
7. Hong, M.Y., et al. (2021). Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women. Journal of Medicinal Food, 24(11), 1161-1168.
8. Lever, E., et al. (2019). The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial. Clinical Nutrition, 38(1), 165-173.
9. Commission Regulation (EU) No 432/2012 of 16 May 2012.
