Osteoporosis is a silent epidemic – We normally don’t take care of our bone health at a young age. Consistently, our body breaks down old bone and puts new bone in its place. As we get older, our bones break down process is increased than they put back. But if we do not take any positive step to take are of our bones we can lose an excessive amount of bone and get osteoporosis.
Osteoporosis is bone disorder in which your become fragile and can break easily.
Osteoporosis means “porous bone.”viewed through a microscope, healthy bone seems like a honeycomb.
Fruit and veggies provide particular health benefits, which include protection from illnesses like heart disorder or cancer.
According to the study: The intake of dried plums considerably increased the bone mineral density of the ulna and spine in evaluation. The dried plum substantially reduced serum levels of bone turnover markers, such as bone-specific alkaline phosphatase and tartrate-resistant acid phosphatase-5b.(Study)
Arjmandi and a group of researchers from Florida State and Oklahoma State University tested two groups of postmenopausal women. Over a 12-month period, the first group, consisting of 55 women, was instructed to consume 100 grams of dried plums (about 10 prunes) each day, while the second — a comparative control group of 45 women — was told to consume 100 grams of dried apples. All of the study’s participants also received daily doses of calcium (500 milligrams) and vitamin D (400 international units). The group that consumed dried plums had significantly higher bone mineral density in the ulna (one of two long bones in the forearm) and spine, in comparison with the group that ate dried apples. This, according to Arjmandi, was due in part to the ability of dried plums to suppress the rate of bone resorption or the breakdown of bone, which tends to exceed the rate of new bone growth as people age.
Composition of Dried Plums:
Prunes are 31% water, 64% carbohydrates, including 7% dietary fiber, 2% protein, and less than 1% fat (table). Prunes are a rich source of vitamin K (57% of the Daily Value, DV) and a moderate source of several B vitamins and dietary minerals (10-16%).
Additionally, the high potassium content of prunes (745 mg/100 g) might be beneficial for cardiovascular health. Adequate levels of potassium help to ensure that we don’t lose too much calcium through regular body metabolism and elimination of waste through urine. Dried prunes are an important source of boron, which is postulated to play a role in the prevention of osteoporosis. A serving of prunes (100 g) fulfills the daily requirement for boron (2 to 3 mg). (Study)
[NOTE: Prunes underwent an official name change in 2000 and are now, under Food and Drug Administration (FDA) rules called dried plums.]
Dose of Dried Plums:
According to conducted study the dose of dried plums to treat osteoporosis and to increase BMD (Bone Mineral Density) is 100 gram/day with calcium (500 mg/day) and vitamin D daily (400 IU/day). A serving of 10 prunes, which equates to about 100 g.
Avoid Excess Intake of Dried Plums:
Do not consume too many prunes, as it could cause gastrointestinal upset because of a high amount of sorbitol and fiber. A single serving of prunes (one hundred grams) fulfills the everyday requirement for boron, and the potassium present in prunes enables assist bone health.
Do not Consume Dried Plums at Night:
The high-fiber, low-water percentage in dried plums can be the reason for the stomach related problems, like gas, and cramping during the night time. According to research, the main culprit is sorbitol, a sugar found in dried fruit, which could cause gut swelling and fart, particularly when eaten in huge portions.