Prunes Linked to Improved Bone Health in Older Women, Study Finds - Video

Dairy isn't the only food that's good for bone health. Prunes may also protect bone structure and strength in postmenopausal women; according to a new study led by Penn State researchers.

The findings, published in Osteoporosis International, suggested that daily prune consumption slows the progression of age-related bone loss and reduces the risk of fracture.

Bones are made of dynamic tissues that constantly remodel, with old bone being replaced by new bone. As we age, bone breakdown outpaces bone formation, leading to conditions like osteoporosis. Osteoporosis, affecting over 10 million people according to the CDC, is more common in women and older adults, particularly postmenopausal women. During menopause, declining estrogen levels accelerate bone loss.

While medications exist to treat osteoporosis, many women who need them do not take them. Prunes offer a promising alternative due to their bioactive compounds, like polyphenols, which may reduce inflammation and slow bone loss.

In the study, a 12-month randomized controlled trial was conducted with 235 postmenopausal women to assess the impact of daily prune consumption on bone quality. Participants were divided into three groups: no prunes, 50 grams (four to six prunes) daily, and 100 grams (10 to 12 prunes) daily. Every six months, their bone mass density, bone geometry, and bone strength were measured using peripheral quantitative computed tomography (pQCT).

After one year, women in the control group experienced decreases in bone mass density and bone strength. In contrast, those who consumed at least four to six prunes daily maintained their bone density, bone strength, and bone structure, especially in cortical bone. While both prune groups benefited, the four to six-prunes daily regimen was more feasible, as many women in the 100-gram group dropped out due to difficulty incorporating so many prunes into their diet.

"When assessing bone mineral density, we measure the quantity of bone, but we also need to evaluate bone quality. A three-dimensional view reveals bone structure, geometry, and micro-architecture, indicating bone health. Our 12-month study showed that daily prune consumption maintained and preserved the weight-bearing cortical bone of the tibia, which is crucial for preventing fractures. This suggests prunes could potentially reduce the risk of osteoporosis, though more research is needed,” said Mary Jane De Souza, professor of kinesiology and physiology at Penn State.

Reference: Koltun, K.J., Strock, N.C.A., Weaver, C. et al. Prunes preserve cortical density and estimated strength of the tibia in a 12-month randomized controlled trial in postmenopausal women: The Prune Study. Osteoporos Int 35, 863–875 (2024). https://doi.org/10.1007/s00198-024-07031-6