California Prunes pack a powerful punch when it comes to maintaining overall health. Prunes are well known for their positive impact on the gut, thanks to their fibre-rich nature, but did you know that just a handful a day can play an important role in building healthy bones?
Whatever our time of life, it’s important to look after our bones by maintaining a balanced diet and exercising regularly.
As women age, bones lose density and strength. However, a recently published study in Osteoporosis International shows that postmenopausal women who ate prunes daily for a year preserved certain measures of bone structure and estimated bone strength as compared to women who didn’t eat prunes[1]. Eating prunes daily has also been shown to have a protective effect on bone health in men over 50 too, with research outlining their impact on density and strength.
These studies add to a growing body of research that shows how eating a handful of prunes daily can help mitigate bone loss in older age; critical given that the Royal Osteoporosis Society estimates one in two women and one in five men aged over 50 will experience a fracture in their lifetime. 
So, what is it about prunes that can make a difference? Well, it’s all down to the individual and combined roles the nutrients they contain play, backed up by lead study author Mary Jane De Souza, Ph.D., a Distinguished Professor in the Department of Kinesiology at Pennsylvania State University, who explains: “Prunes have a combination of minerals, vitamin K, phenolic compounds, fibre and anti-inflammatory properties that is unique among foods and in fact, unique among fruit.”
High in Vitamin K
California Prunes are an excellent source of Vitamin K, which contributes to the maintenance of normal bones and normal blood clotting. 100g of California Prunes, equivalent to 10-12 prunes, provides 79% of the reference intake (RI) of vitamin K. Other sources of the vitamin include green leafy vegetables (vitamin K1) and fish (vitamin K2).
A source of Vitamin B6
100g of California Prunes, equivalent to 10-12 prunes, make up 15% RI of vitamin B6. Vitamin B6 contributes to normal red blood cell formation and the regulation of hormonal activity and, alongside vitamins B9 and B12, can play a role in contributing to stronger bones.
A source of minerals such as Manganese, Copper and Potassium
100g of California Prunes, equivalent to 10-12 prunes, make up 28% RI of copper, a mineral that contributes to the maintenance of normal connective tissues. Prunes are also a source of manganese, which contributes to the normal formation of connective tissue, with 100g equivalent to 15% RI. Meanwhile, prunes also contain 37% RI of potassium, which helps maintain normal blood pressure and which the ROS outlines has been found to reduce the amount of calcium you lose in your urine.
With strong and healthy bones the foundation of lifelong vitality and independence, why not incorporate prunes as a daily snack? Alternatively, prunes can be used to sweeten or add texture to sweet and savoury dishes. We’ve got some fun and tasty recipes to try out here.
In the meantime, if you would like more information and guidance on bone health, take a look at the helpful and practical advice and information from the Royal Osteoporosis Society here.