Bowl of Prune and Farro Salad Recipe with Zesty Herb Vinaigrette

Boosting Bone Density in Women: How California Prunes Support Healthy Aging

California Prunes Spotlight: Boosting Bone Density in Women. Aging Gracefully with California Prunes.

California Prunes can help women maintain critical aspects of their physical health as they gracefully age, particularly when it comes to improving bone density in women. Eating 50 to 100 grams of prunes every day has been shown to have positive effects on both bone density and heart health in postmenopausal women. For perspective, these amounts equate to about six to twelve prunes.

Bowl of porridge topped with prunes and hemp seeds with a golden spoon and purple dish towel underneath

Understanding Bone Density in Women: Why It Matters as You Age

As women age, changes in their hormones lead to decreases in bone density, resulting in weakened, more fragile bones. However, research has shown that eating prunes can mitigate the impact that menopause and aging have on bone health. To date, existing studies have suggested that eating 50 to 100 grams of prunes every day could lead to increased bone mass and decreased bone breakdown (Arimandi et al., 2002; Hooshmand et al., 2011, 2014, 2016; Strock et al., 2021). In other words, California Prunes can help aging women maintain their bone mass and bone strength.

prunes in a crackled blue and white bowl on a board

How California Prunes Can Help

In addition to helping women increase bone density, California Prunes are also beneficial in helping women combat the increased risk of heart disease that develops with hormonal changes in menopause. Researchers recently conducted a six-month clinical study with postmenopausal women and found that women who ate 50 to 100 grams of prunes daily for six months saw improvements in cholesterol levels, decreases in inflammation, and increases in antioxidant capacity (Hong et al., 2021). With this, prunes can play a role in supporting and maintaining overall heart health in women over the age of 50.

Mason jar of overnight oats on table with spoon, glass of milk and cutting board with prunes, nuts and a banana on top

Natural Ways to Improve Bone Density in Women with California Prunes

Researchers continue to investigate the health benefits of California Prunes, but so far, current research makes clear an important point: A handful or two of California Prunes every day can help women live healthily as they age.

Arjmandi, B.H., 2001. The role of phytoestrogens in the prevention and treatment of osteoporosis in ovarian hormone deficiency. J. Am. Coll. Nutr. 20 (5 Suppl), 398S–402S (discussion 417S–420S).

Hong, M., et al., 2021. Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women. Journal of Medicinal Food.

Hooshmand, S., et al., 2011. Comparative effects of dried plum and dried apple on bone in postmenopausal women. Br. J. Nutr. 106 (6), 923–930.

Hooshmand, S., Brisco, J.R., Arjmandi, B.H., 2014. The effect of dried plum on serum levels of receptor activator of NF-kappaB ligand, osteoprotegerin, and sclerostin in osteopenic postmenopausal women: a randomized controlled trial. Br. J. Nutr. 112 (1), 55–60.

Hooshmand, S., et al., 2016. The effect of two doses of dried plum on bone density and bone biomarkers in osteopenic postmenopausal women: a randomized, controlled trial. Osteoporos. Int. 27 (7), 2271–2279.

Stock, N., Koltun, K., Weaver, C., De Souza, M.J., 2021. Dried plum consumption improves bone mineral density in osteopenic postmenopausal woman: A case report. Bone Reports (14).