Boost Bone Health Naturally: Prunes and Oral Contraceptives
The #1 Food for Preventing Bone Loss in Women on Oral Contraceptives
Bone health is key, especially for young women on oral contraceptives. Discover why prunes are the ultimate food to support bone strength and overall wellness as you age.
Bone health is top of mind for many women as they age. But for young women on oral contraceptives (OCs), it’s a growing concern that hasn’t received the attention it deserves to date. OCs, while beneficial in many ways, can reduce estrogen levels—a hormone critical to bone strength—which may put younger women at risk of bone density loss. New research points to a natural solution: adding prunes to the daily diet. Prunes offer a unique blend of nutrients that may help counteract this effect, providing a natural means to support bone health and resilience for young women.
How Oral Contraceptives Can Impact Bone Health
Oral contraceptives (OCs) can lower estrogen levels, a hormone key for building and maintaining strong bones. For young women, this drop in estrogen can slow down bone density development, potentially increasing the risk of bone weakness or osteoporosis later in life. This risk makes it essential to find nutritional ways to support skeletal strength, especially for young women relying on OCs.
Prunes are a Natural Solution for Bone Health
A recent key study published in Current Developments in Nutrition journal revealed that young women using oral contraceptives who added prunes to their diet maintained better bone mineral density than those who did not. Prunes’ natural nutrient profile, especially their high content of boron and polyphenols, plays a significant role in supporting bone structure and resilience.
“As a nutrient-rich fruit, prunes have a combination of minerals, vitamin K, phenolic compounds and fiber that is unique among foods and is important for bone integrity,” said Dr. Shirin Hooshmand, PhD, RD, Primary Investigator, San Diego State University.
The Power of Prunes for Bone Health
Studies suggest that a daily serving of 5–6 prunes can reduce bone loss, likely due to their rich antioxidant and nutrient profile. When included consistently, prunes help strengthen bones through the following components:
- Polyphenols and Antioxidants: Prunes are rich in polyphenols that help reduce oxidative stress and inflammation in the body. This can be important for preserving bone cells and supporting overall bone health.
- Vitamin K: Essential for bone mineralization, vitamin K in prunes plays a crucial role in binding calcium to bones, helping to improve bone density and strength.
- Boron: A trace mineral found in prunes, boron supports bone health by influencing mineral metabolism and enhancing the effects of calcium, magnesium, and vitamin D—all essential nutrients for strong bones.
- Potassium: Potassium also plays a significant role in maintaining bone mineral density by neutralizing acids that pull calcium from bones.
A Holistic Approach to Aging Well
Emerging research continues to validate that a daily serving of prunes may slow bone density loss, promoting strength and potentially reducing fracture risk as women age. But the benefits of prunes go beyond bones—studies link them to improved digestion, cardiovascular health, and weight management, making them an ideal ally for a healthy, active lifestyle. For women aiming to support their overall well-being through the years, prunes offer a holistic, evidence-backed boost to daily wellness.
Easy Ways to Add Prunes to Your Daily Diet
Incorporating prunes into your diet doesn’t have to be complicated! Here are some tasty ways to enjoy prunes daily:
- Smoothies: Toss a few prunes into your smoothie for added sweetness and fiber. Prunes blend well with fruits like berries and bananas.
- Salad Additions: Slice prunes into salads for a chewy texture and a touch of natural sweetness that pairs well with ingredients like arugula, goat cheese, and nuts. Liz shaw
- Trail Mix: Mix prunes with nuts, seeds, and a bit of dark chocolate to create a bone-healthy, satisfying snack that’s easy to take on the go.
- Baked Goods: Substitute prunes for some of the sugar in muffins, brownies, cookies, or energy balls. They not only add natural sweetness but also keep baked goods moist.
- Easy Snack: Prunes are a convenient and shelf-stable snack. Keep a small pack in your bag or desk for an easy, healthy snack during the day.
Prunes as a Bone Health Ally
Prunes are a unique, functional food with benefits extending beyond bone density. Adding prunes to your diet is a small change that can have lasting benefits, especially for young women concerned about long-term bone health. Their natural nutrients and antioxidants offer broad health support, helping to maintain energy, improve digestion, and sustain stable blood sugar levels. This simple dietary addition may help young women using OCs protect their bones and invest in lifelong skeletal health.
Prunes + Dairy Are the Ultimate Bone Health Pairing
