Will Prunes help me build stronger bones? Vitamin K is key!
Eating prunes can help you get the nutrients you need to keep your bones strong
Have you heard that prunes are good to eat to prevent osteopenia or osteoporosis?
It's true.
The Prune Study, published in 2022, found prunes to be effective in preserving bone density. The study was conducted over 12 months, and the postmenopausal women ate 50g or 100g of prunes daily. That is roughly 6 prunes to get to 50g. The 100g prune group lost many participants, suggesting eating that many prunes isn't feasible.
Women who consumed 50g of prunes had a decreased risk of fracture compared to the control group at one year. While the control group lost 1.1% of bone mass, the 50g prune group maintained their bone density.
I will be honest, I tend to eat 2 prunes a day, fewer than the amount recommended by the authors of the study. But I am also weight training and I haven't had a fracture. This seems like an easy addition to what I am already doing.
You can decide what feels right for your body and your bone situation.
Be sure to check with your primary care physician and/or pharmacist if you are taking medications that may interact with this many prunes. While they are a good source of Vitamin K and good for bone health, foods high in Vitamin K, such as broccoli, cabbage, chard, kale, and prunes, may counteract the effects of blood thinners.
Takehome tips:
Eat a wide variety of foods
Get enough protein in your meal to help feel full and build muscle
Drink plenty of water to stay hydrated, especially when you are working out and lifting weights
Food before Pharmacy - get your nutrition from your food rather than supplements whenever possible.
✅Enjoy your food, nourish your body,
Andrea Trombley PT, DPT
References:
Damani, J. J., Oh, E. S., De Souza, M. J., Strock, N. C., Williams, N. I., Nakatsu, C. H., Lee, H., Weaver, C., & Rogers, C. J. (2023). Prune Consumption Attenuates Proinflammatory Cytokine Secretion and Alters Monocyte Activation in Postmenopausal Women: Secondary Outcome Analysis of a 12-Mo Randomized Controlled Trial: The Prune Study. The Journal of nutrition, S0022-3166(23)72732-6. Advance online publication. https://doi.org/10.1016/j.tjnut.2023.11.014
De Souza, M. J., Strock, N. C. A., Williams, N. I., Lee, H., Koltun, K. J., Rogers, C., Ferruzzi, M. G., Nakatsu, C. H., & Weaver, C. (2022). Prunes preserve hip bone mineral density in a 12-month randomized controlled trial in postmenopausal women: the Prune Study. The American journal of clinical nutrition, 116(4), 897–910. https://doi.org/10.1093/ajcn/nqac189