Eating dried plums is good for bones.

Eating dried plums daily may reduce bone loss in older women and limit the risk of postmenopausal osteoporosis.

Dried plums are rich in fiber, minerals such as potassium, iron, and calcium, as well as vitamins and protein, offering numerous health benefits, including for bones, muscles, and kidneys. 100g of dried plums contain 732mg of potassium, over 7g of fiber, 39mcg of vitamin A, 2g of protein, and approximately 31g of water.

A 2016 study by San Diego State University in the US showed that 48 postmenopausal women with osteoporosis who ate about 50g (5-6 plums) daily for 6 months had higher bone mineral density compared to a group that did not eat this food.

According to researchers, daily consumption of dried plums may prevent bone loss in older women and postmenopausal osteoporosis. This benefit is due to their ability to inhibit bone resorption while maintaining bone formation.

A 2017 meta-analysis by Florida State University and several other institutions, based on 76 studies involving over 100 people, also indicated that regularly eating prunes contributes to preventing and reversing bone loss in postmenopausal women with osteoporosis.

Dried plums are most effective in preventing bone loss in the ulna and lumbar spine. Vertebrae and the ulna contain more spongy bone than other locations, such as the femur (which contains more cortical bone). Bone turnover is greater in spongy bone than in cortical bone. Consuming dried plums slows down the rate of bone turnover. Therefore, its bone-loss-reducing effect is more pronounced in areas with spongy bone.

According to a 2017 review by George Mason University in the US, based on 24 studies, dried plums can combat bone loss and thus reduce osteoporosis. They are also effective in maintaining good bone density.

The study authors suggest that dried plums, with their high vitamin K content, may help balance calcium levels. This is one of the reasons why plums improve bone health.

Dried plums are a rich source of vitamin K and potassium, and also a good source of boron. According to the U.S. National Institutes of Health , potassium aids kidney and muscle function. The trace mineral boron supports the metabolism of calcium, magnesium, and vitamin D5. These nutrients are crucial for bone development and maintenance.

Bones, nails, and hair have higher levels of boron than other tissues in the body. Boron supplementation offers benefits such as reducing inflammation in people with rheumatoid arthritis, improving bone health, and supporting enhanced athletic performance.

The compounds in plums, sorbitol and fiber, can stimulate bowel movements, causing digestive problems in some people. If you're not used to a high-fiber diet or consuming dried plums, you should increase your intake gradually and drink plenty of water while eating them. For example, eat two plums a day for three days, then increase to four plums a day for the next four days.

Mai Cat
(According to Everyday Health, Very Well Health, Medical News Today )

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