Scientists unlock bone-preserving power of prunes for postmenopausal health

19 Feb 2024 --- Experts highlight that maintaining strong and healthy bones becomes increasingly important as women age. Several studies present prunes as a simple yet effective dietary solution, including recent research showing that incorporating prunes into daily diets can help preserve bone structure and strength in postmenopausal women, offering an easy strategy to mitigate bone loss associated with aging.

The study, published in Osteoporosis International and known as “The Prune Study,” included 183 postmenopausal women aged 55 to 75, spanned a period of 12 months and explored the effects of daily prune consumption on bone health. The results show that women who consumed prunes daily exhibited preserved measures of bone structure and estimated bone strength compared to those who did not include prunes in their diets.

“Prunes have a combination of minerals, vitamin K, phenolic compounds, fiber and anti-inflammatory properties that is unique among foods and, in fact, unique among fruit,” says Dr Mary Jane De Souza, lead author of the study and professor at Pennsylvania State University, US. “We’ve been studying prunes because their combination of nutrients seems to work together for a positive effect on bones.”

“While medication and hormone therapies can help women maintain their bone density and strength as they get older, these often require lifelong management and come with some risks — so learning about impactful dietary changes can be a great help.”

Postmenopausal benefits
The methodology of The Prune Study involved dividing participants into three groups: those following a no-prune diet, those consuming 50 grams of prunes daily and those consuming 100 grams of prunes daily. Over the course of the study, participants underwent peripheral quantitative computed tomography (pQCT) scans every six months to assess bone health and changes. 

The results revealed that participants who consumed at least 50 grams of prunes daily experienced significantly maintained bone strength in the shin bone (tibia), a critical indicator of overall bone health.

“Through these types of studies, it’s becoming clearer that different types of bones, and where they are found in the body, may impact our ability to maintain bone integrity, which is key to long-term bone health,” De Souza underscores. “While the hip and spine are typical areas to diagnose for osteoporosis/osteopenia, the three-dimensional pQCT scans offer an additional informative picture of bone.”

The authors spotlight that the study’s findings are particularly noteworthy for postmenopausal women, a demographic at increased risk of bone density loss. By regularly consuming prunes, individuals can potentially mitigate this risk and maintain bone health well into their later years. Moreover, prunes offer a natural alternative to medications and hormone therapies, providing a safe and accessible option for promoting bone health.

The study highlights benefits of prune consumption for postmenopausal women (Image Credit: California Prune Board).

“The approach taken in this study helps to get ahead of a bone disease diagnosis, and better pinpoint and manage specific changes to bone structure, density, and estimated strength,” De Souza adds.

Easily introduced
Leslie Bonci, a registered dietitian, highlights the ease of incorporating prunes into daily eating habits and offers practical tips for incorporating prunes into meals and snacks. She also emphasizes prunes’ versatility and delicious flavor profile, noting they can be added to yogurt for breakfast, paired with nuts for a satisfying snack or incorporated into savory dinner recipes.

“Eating prunes is an easy thing to do — they’re sweet and satisfying,” she explains. “They fly under the radar for many people, but if you’re looking to add a healthy habit to your day, a serving of prunes is under 100 calories and easy to include at breakfast or paired with an easy protein source as a snack.”

Moreover, Bonci and the study’s author point out that, beyond prunes’ impact on bone health, they have garnered attention for numerous health benefits. More than 70 published studies exploring the nutrient composition and health-promoting properties have established links to improved digestion, gut health, cardiovascular health, weight management and satiety.

Edited by William Bradford Nichols