i recently had a bone density test of my hip and spine. knowing that i exercise regularly and eat a healthy diet i was stunned and very concerned when the results indicated bone loss in my right hip. blood work also reported that my calcium and especially my vit. d levels were low.
so what does this have to do with prunes? to begin with most "prune" research goes by the title "dried plum" research but i will just stick with prune. each prune has about 24 calories and natural sugars but their high fiber content offsets a quick rise in blood sugar. it is because of this high fiber content that they are often recommended for their laxative effect but they also contain other important nutrients as well as potassium and boron.*
research began in 2001 and a major study done in 2011 was reported in the british journal of nutrition. this study (and there have been others) found that for post menopausal women (not on hormone therapy) who ate 10-12 prunes a day had improvements in the bone density in their spine and forearms. for any of you men who might stop reading-think again. you too are at risk for osteoporosis. one in four men over 50 will break a bone because of this and men are more likely to experience bone loss than prostrate cancer. getting back to the study it also showed that prunes may even help in reversing bone loss. of course its very complicated and more research needs to be done.
to have healthy bones we all need to do weight bearing and muscle strengthening exercises regularly besides getting enough calcium, magnesium and especially vit. d. if you are not sure about your levels please think about getting them checked. and meanwhile it wouldn't hurt to eat a few prunes.
*women who may have estrogen concerns should check with their doctor before increasing their exposure to boron.
No comments:
Post a Comment