The study of dried plums, (or prunes as they’re more commonly known), in relation to our skeletal health, is not new. I happen to enjoy eating prunes and was pleased to learn years ago that they have a protective effect on bone loss. Being the healthy skeptic that I am, I didn’t have to dig too deep into the research to discover that many of the studies were funded by the California Dried Plum Board! But before we all collectively roll our eyes, let’s take a closer look.
The vitamin C we get from a fresh plum is destroyed during the drying process, but the levels of other antioxidants become much higher in a prune. In particular, prunes are loaded with potassium, vitamin K, and fiber. They are thought to enhance the building of bone and inhibit its breakdown.
I recently participated in a webinar titled “Nutrition for Bone Health Throughout the Lifespan” with Dr. Shirin Hooshmand, RD, PhD from San Diego State University. She is also the lead author of the study cited below (Hooshmand 2016). Interestingly, Dr. Hooshmand remarked that there aren’t too many studies on whole fruits, noting that it’s easier and more practical to use dried fruit in clinical research. Additionally, dried fruit is more nutrient dense and therefore more beneficial. Her extensive research has led her to believe that prunes are among the best foods you can eat for your bones.
Dr. Taylor Wallace of George Mason University, came to the same conclusion in his comprehensive review of the literature on this topic (Wallace 2017).
The 2020 – 2025 Dietary Guidelines for Americans strongly recommends that adults should aim to consume 2 to 3 cups of vegetables and 1.5 to 2 cups of fruit per day, which includes fresh, frozen, dried, and canned. Their “Make Every Bite Count” message encourages us to eat more nutrient dense foods from the plant world throughout the day, and certainly prunes could, and perhaps should, be on this list.
So, what is the answer to the question I posed in this blog? My answer is “probably”.
While there is an abundance of research pointing to the bone building benefits of prune consumption, most studies have found that the most effective dose is 100 grams (9 – 10) prunes/day. That’s a lot! I would like to see more long-term studies done on humans, (many of the studies were done on mice), completely independent of industry, using fracture rates as the primary endpoint, as opposed to just bone density.
Nevertheless, let’s remember that there are no adverse side effects to eating well, as there often are with pharmaceuticals, and the benefits of prunes are clear to our health in general. I will continue to enjoy my 5 prunes a day, (preservative free, “D’Noir Prunes” from Sunsweet), that I usually mix with nuts for a mid-afternoon snack.
Below are 2 recipe suggestions you may like. Bon Appetite!
Chicken Marabella: Silver Palate Cookbook
https://cooking.nytimes.com/recipes/8752-the-silver-palates-chicken-marbella
Rose’s Prune Compote:
6 oz. pitted prunes
1 1/2 oz. dried apricots
2/3 cup orange juice (fresh squeezed if possible)
1/3 cup water, or just enough to cover the dried fruit
2 cinnamon sticks
2 strips lemon peel
Simmer all the above until the fruit has softened. Chill.
When serving, Rose likes to add a sliced banana and/or mandarin orange/clementine segments. She says it’s delicious on cottage cheese or plain, Greek yogurt.
References
Hooshmand S. The Effect of Two Doses of Dried Plum on Bone Density and Bone Biomarkers in Osteopenic Postmenopausal Women: A Randomized, Controlled Trial. Osteoporosis International 2016; 27(7). *
Wallace TC. Dried Plums, Prunes and Bone Health: A Comprehensive Review. Nutrients 2017 April; 9(4). *
* Funded by the California Dried Plum Board.