The dried fruit was also linked to a 60 percent lower risk of diabetes in another study.
A cheap fruit could help ease symptoms in postmenopausal women among a number of other health benefits, according to research. This 21p “superfood” snack was found to protect bone structure and strength in women over the age of 45.
Prunes, which are dried plums, have been shown to improve cholesterol levels and increase antioxidant capacity in the body. And a study, published in Osteoporosis International journal, has linked it to the prevention of osteoporosis and increased muscle mass, something that is of particular concern in women after the menopause.
Study authors found that prunes contain bioactive compounds like polyphenols that may blunt the inflammatory pathways that lead to bone loss. As part of the research, a team conducted a 12-month randomized controlled trial with 235 postmenopausal women.
The women were assigned to one of three groups: no prunes, 50 grams, or four to six, prunes daily; or 100 grams, or 10 to 12, prunes daily. Every six months their bone mass density, bone geometry and bone strength was measured.
Over the course of one year, the team found that measures of bone mass density and bone strength at the tibia, or shin bone, all decreased in women in the control group. But those who ate at least four to six prunes every day maintained bone density and bone strength and preserved bone structure, particularly in cortical bone.
Although participants women in both prune groups saw a benefit, four to six prunes a day was actually more effective. This was because women in the 100-gram group dropped out of the study at a higher rate due to the fact they got bored of incorporating so many prunes into their daily diet.
Professor Mary Jane De Souza, from The Pennsylvania State University which led the study, commented: “It’s pretty exciting data for a 12-month study. We were able to maintain and preserve bone at the weight-bearing, cortical bone of the tibia and the maintenance of cortical bone and bone strength is key to avoiding fracture.”
Prune consumption could also potentially reduce the risk of osteoporosis, De Souza added, but more research is needed.
A report by Spanish newsite 20 Minutos also highlighted other health benefits of prunes. It said: “In addition to the aforementioned benefits, prunes can help reduce sugar intake, support weight loss, regulate blood sugar levels, and improve gut health thanks to their laxative properties and high fibre content.
“They can also prevent anaemia due to their iron content and maintain healthy and strong bones because of their richness in copper, magnesium, and vitamin K.” And a study published in the scientific journal BMC Nutrition & Metabolism, found that consuming prunes can reduce the risk of type 2 diabetes by up to 60.8 percent.
Despite their relatively high sugar concentration, it was ruled that the dried fruits are rich in fibre and flavonoids – antioxidant compounds with anti-inflammatory properties that could improve insulin sensitivity.
At the time of reporting you can buy a 500g bag of prunes from Sainsbury’s for £3.65, which works out as roughly 21p per 30g serving.
