TALLAHASSEE, Fla.—Postmenopausal women who regularly eat dried plums considerably reduce their risk of developing osteoporosis or fractures compared to women of the same age who don’t consume the dried fruit, according to a new study published in the British Journal of Nutrition.
Researchers from Florida State and Oklahoma State University randomly assigned 160 postmenopausal women not receiving hormone replacement therapy or any other medications known to affect bone mass to one of two treatment groups. The first group received 100 grams of dried plums daily; the second group received 100 grams of dried apple daily.
All participants also received 500 milligrams of calcium and 400 IU of vitamin D daily. Bone density was measured before and after the study for the spine, forearm, hip and whole body. Blood samples were taken before and at various points throughout the study to assess bone biomarkers.
The researchers that found bone density significantly increased in the forearm and spine for women in the dried plum group. Bone turnover biomarkers significantly decreased in the plum group, but not in the apple group.
“Over my career, I have tested numerous fruits, including figs, dates, strawberries and raisins, and none of them come anywhere close to having the effect on bone density that dried plums, or prunes, have," the researchers said. “All fruits and vegetables have a positive effect on nutrition, but in terms of bone health, this particular food is exceptional."
