prunes Archives - Food For Healthy Bones

Prunes For Your Bones

Irma Jennings — Tue, 01 Mar 2022 15:47:15 +0000

Eating prunes for your bones can help prevent or delay bone loss by reducing inflammation and oxidative stress. My prune blog offers two delightful recipes.

Skelly and I spend a lot of time trying to get the word out about strong bones and how to feed them. But a lot of women we meet don’t give their bones a second thought – until it’s too late.

Some women are so worried about preventing cancer and heart disease that they can’t be bothered worrying about their bones. But here’s the thing… as a woman, you have a 50/50 chance of breaking a bone as you get older. Those are pretty bad odds.

In fact, bone fractures are more common in women than heart attack, stroke, and breast cancer combined. [1]

And supporting your bones is easier than you think. You can do something good for your bones at every meal.

Let me give you just one example of a powerful bone food…

I’m talking about Prunes

Or as some people like to say, “dried plums.”

You see, as we get older, lower estrogen levels can lead to inflammation and oxidative stress. Those can increase bone loss and fractures.

Prunes Rich in Minerals

Vitamin K, phenolic compounds, and dietary fiber. All of those can combat oxidative stress and inflammation.

The proof was recently published in the journal Advances in Nutrition. [2]

Researchers took a look at 28 studies on both humans and animals. They found that women who ate about 10 prunes a day for one year improved their bone mineral density in the forearm and lower spine. They also found that eating just 5 to 10 prunes every day for six months prevented loss of bone mineral density and decreased bone breakdown.

Prunes help reduce bone loss because they are so high in polyphenols. These are powerful antioxidants. Other fruits are also rich in polyphenols including apples, blackberries, cherries, grapes, pears, pomegranates, raspberries, and strawberries. [3]

More Antioxidants Than Any Other Fruit

Prunes also give you a boost of a little-known bone mineral called boron. It keeps bones from losing calcium and magnesium. It also helps your body produce and use vitamin D which is crucial for bone formation.

And prunes of course have additional benefits for your colon and help keep you regular. Studies show they improve your gut microbiota (bacteria) and may help reduce your risk for colon cancer.[4]

Low Glycemic Index

Now, if you worry about getting too much sugar from dried fruit, prunes are still a great choice. One serving of about 60 grams or 6 prunes is only 29 on the glycemic index. [5]

Anything under 55 is considered low. That means they won’t give you a sugar rush thanks to their high fiber content. Just make sure the prunes you buy have no added sugar.

Skelly and I are always looking for easy ways to sneak some prunes into our day. We like to chop up a few prunes and throw them on top of our morning oatmeal. You could also add them to a bone-healthy green smoothie (make sure these are pitted prunes) or your yogurt. Or just grab a few for an on-the-go snack.

Osteoblasts - Bone Building Cell

Lastly: "Animal and cell studies suggest that dried plums and/or their extracts enhance bone formation and inhibit bone resorption through their actions on cell signaling pathways that influence osteoblast and osteoclast differentiation." [6]

From my bones to yours,

Irma Jennings INHC,

Your Holistic Bone Coach

^[1] J. A. Cauley et al. “Incidence of fractures compared to cardiovascular disease and breast cancer: the Women’s Health Initiative Observational Study” Osteoporos Int. 2008; 19(12): 1717–1723.

^{^[2]} Janhavi et al, “The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women,” Advances in Nutrition, 2022; nmab162, https://doi.org/10.1093/advances/nmab162

^{^[3]} Jonny Bowden, “The 150 Healthiest Foods on Earth, Revised Edition: The Surprising, Unbiased Truth about What You Should Eat and Why.”

^[4] Texas A&M AgriLife. "Plum good health benefits." ScienceDaily. www.sciencedaily.com/releases/2015/09/150927120304.htm (accessed February 23, 2022).

^[5] What’s the Glycemic Index of Prunes? https://www.livestrong.com/article/415499-glycemic-index-of-prunes/ (accessed February 25, 2021).

[6] https://pubmed.ncbi.nlm.nih.gov/28422064/

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Below my team created two prune recipes:

1 for vegetarians/ vegans and the other for animal protein eaters.

I'd appreciate giving these recipes a vote just below the description.

Tantalizing Tempeh with Prunes

Prunes can help you prevent or delay bone loss. You see, as we get older, lower estrogen levels can lead to inflammation and oxidative stress. Those can increase bone loss and fractures.

Prunes are rich in minerals, vitamin K, phenolic compounds, and dietary fiber. All of those can combat oxidative stress and inflammation.

Course Main Course

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Keyword Gluten Free, Osteopenia, Osteoporosis, Vegan, Vegetarian

Prep Time 2 30

Cook Time 20

Total Time 50

Servings

Calories 119kcal

Equipment

1 Glass baking dish
1 High Speed Blender
1 Covered dish for the marinade

Ingredients

2 - 8 oz Tempeh organic packages

Marinade

1 cup water
8 prunes
1/4 cup molasses Black strap
2 Tbsp apple cider vinegar
1 Tbsp Dijon mustard
3 cloves garlic minced
1 tsp thyme dried
1/2 tsp ginger ground
1/2 tsp turmeric
1 tsp sea salt

Instructions

Make the marinade by blending the water, molasses, prunes, vinegar, mustard, garlic and spices in a high speed blender.
Marinate the tempeh in the refrigerator for at least 2 hours or overnight.
Preheat the oven to 400 degrees F.
Place the marinated tempeh into a glass baking dish.
Bake at 400 degree F for 15-20 minutes

Notes

Cook Once - Eat Twice

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Powerful Pork Chops with Prunes

Prunes can help you prevent or delay bone loss. You see, as we get older, lower estrogen levels can lead to inflammation and oxidative stress. Those can increase bone loss and fractures.

Prunes are rich in minerals, vitamin K, phenolic compounds, and dietary fiber. All of those can combat oxidative stress and inflammation.

Course Dinner, Main Course

Cuisine American

Diet Gluten Free

Keyword Gluten Free, Osteopenia, Osteoporosis, Pork Chops, Prunes

Prep Time 2 30

Cook Time 15

Total Time 45

Servings

Calories 326kcal

Equipment

1 Skillet
1 Meat Themometer
1 Covered Dish

Ingredients

4 pork chops Bone-in pastured pork chops about 6 oz each

Marinade

1 cup water
8 prunes roughly chopped
1/4 cup molasses
2 Tbsp apple cider vinegar
1 Tbsp Dijon mustard
3 cloves garlic minced
1 tsp sea salt
1/2 tsp black pepper ground
1 tsp thyme dried
1/2 tsp ginger ground
1/2 tsp turmeric

Instructions

Marinade

Using a high speed blender, blend together the water, molasses, prunes, vinegar, mustard, garlic, and spices.

Pork Chops

Marinate the pork chops in a covered dish in the refrigerator for at least 2 hours or overnight.
Preheat the oven to 400 degrees F.
Remove the pork from the marinade.
Heat a skillet until hot.
Place the pork chops in the skillet and sear on one side for 3-4 minutes.
Place the skillet in the oven and bake.
Chops will be done when a meat thermometer registers 140-145 degrees F.
Start checking the meat at the 6 minute mark - recheck every minute ( best to use the thermometer on the side of the chop).
Extra marinade: bring to a low boil, reduce and use as a dressing on the pork.

Notes

Cook Once - Eat Twice

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

The post Prunes For Your Bones appeared first on Food For Healthy Bones.

Milk Linked to Fractures: 10 Better Foods for Strong Bones

Irma Jennings — Wed, 03 Dec 2014 02:22:02 +0000

Guest Blogger: Margie King

Science has once again shattered the myth that milk makes strong bones. A new Swedish study links drinking milk to higher rates of bone fractures and even death.[i]

The study tracked the eating habits of over 60,000 women for 20 years and over 45,000 men for 15 years. Researchers found that drinking more milk did NOT lead to lower risks of bone fracture. In fact, women who drank three glasses of milk per day broke more bones. Compared to women who drank less than one glass per day, heavy milk drinkers had a 60% greater risk of breaking a hip and a 16% higher risk of breaking any bone.

But it gets worse. People who drank more milk also had a higher risk of dying from any cause. For every glass of milk they drank every day, women had a 15% higher risk of death and men had a 3% higher risk.

Why does milk lead to more broken bones and higher death rates?

Researchers found that milk drinkers had more biomarkers for oxidative stress and inflammation. They suggested that high levels of two sugars in milk – lactose and galactose – were the cause. In fact, they noted that low doses of D-galactose are often used in animal studies to induce signs of aging. Studies link D-galactose to a shortened life span, oxidative stress, chronic inflammation, neurodegeneration, decreased immune response, and gene transcriptional changes. The dose used to obtain those results in animals is equivalent to a human drinking one to two glasses of milk per day.

Milk may be high in calcium but too much calcium can break your bones.

If milk doesn't build strong bones, what does? Here are 10 foods proven to be a better choice for reducing your fracture risk and keeping your bones strong.

1. Yogurt.

The Swedish study found that fermented milk had the opposite effect on your bones as drinking plain milk. For each serving of fermented milk products women reduced their hip fracture and death rates by 10 to 15%. Examples of fermented milk products include yogurt, kefir, and sour cream. Fermented dairy was also linked to lower oxidative stress and inflammation.

2. Cheese.

Like fermented dairy the Swedish researchers found eating cheese also lowers fracture and death rates. Cheeses are also rich in vitamin K2 which is essential to strong bones. The best choices with the highest levels of vitamin K2 are Gouda, Brie, and Edam. Other good cheeses for your bones include Cheddar, Colby, Swiss, and Gruyere. Stick to traditionally made cheeses and stay away from Velveeta, soy cheese, and other modern processed "cheese products."

3. Natto.

A traditionally fermented soy product popular in Asia, natto is another food high in vitamin K2. In a study of 72 premenopausal women, researchers found that those who ate more natto had better bone formation.[ii] And a University of Tokyo study concluded that natto consumption may contribute to the relatively lower fracture risk in Japanese women.[iii]

4. Green Tea.

The Mediterranean Osteoporosis Study showed that drinking up to 3 cups of tea per day was associated with a 30% reduction in the risk of hip fractures in women as well as men over 50 years of age.

And researchers from Texas Tech University showed that 500 mg of green tea polyphenols improves bone health after three months and muscle strength at six months. That's about what you get in four to six cups of green tea. The green tea compounds support osteoblast activity (bone building) and suppress osteoclasts activity (bone breakdown).[iv]

5. Prunes.

Florida State University tested bone density in 100 menopausal women over 12 months. Half were told to eat about 10 dried plums a day. The other half ate dried apples. Researchers found the prune eaters had significantly higher bone mineral density in the forearm and spine. Other studies show dried plums slow bone loss.

6. Pomegranates.

Pomegranates are known to relieve symptoms of menopause including bone loss. In a 2004 study in the Journal of Ethnopharmacology, rats who had their ovaries removed suffered accelerated bone loss, a typical symptom of menopause. But when they were fed an extract of pomegranate juice and seeds for just 2 weeks, their bone mineral loss reverted to normal rates.[v]

7. Oranges.

Osteoporosis has been called "scurvy of the bones" because lack of vitamin C has been linked to brittle bones. In animal studies feeding rats orange pulp significantly improved bone strength. Other studies show bone mineral density is higher in women who supplement with vitamin C.[vi] Eat fruits and vegetables high in vitamin C for bone health. Choose oranges, strawberries, papaya, Brussels sprouts, bell peppers, cantaloupe, pineapple, kiwi fruits, and cauliflower.

8. Black Seed (Nigella Sativa)

In animal studies researchers showed that nigella sativa can reverse osteoporosis.

9. Cumin

A 2008 animal study showed that cumin seeds inhibit loss of bone density and strength as effectively as estrogen.[vii]

10. Chocolate

Bone density is linked to magnesium intake. [viii] But magnesium levels in the bone decrease with age. [ix] Your body needs magnesium to convert vitamin D to its active form and absorb calcium. Only about 20% of Americans get the recommended daily amount of 420 mg of magnesium for men and 320 mg for women.

Dark chocolate has a healthy 176 mg of magnesium in a 3.5 ounce bar. Look for chocolate that is organic, fair-trade, and as dark as possible with at least 70% cacao content. The higher the cacao content, the lower the sugar content.

My question for you.

When it comes to choosing the right foods to optimize your bone health, what is the single biggest challenge, frustration or problem you’ve been struggling with?

Please let me know so I can write content that meets your needs.

Plus I have wonderful alkaline salad dressing waiting for you on the other side to thank you for your time 🙂.

Click here to share your challenges ----> HERE

From my bones to yours,

Irma Jennings, INHC

Holistic Bone Coach

[magicactionbox id="4866"]

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[i] Michaëlsson K, Wolk A, Langenskiöld S, Basu S, Warensjö Lemming E, Melhus H, Byberg L. "Milk intake and risk of mortality and fractures in women and men: cohort studies." BMJ. 2014 Oct 28;349:g6015. doi: 10.1136/bmj.g6015.

[ii] Hironobu Katsuyama, Seiji Ideguchi, Masao Fukunaga, Tatsushige Fukunaga, Kiyofumi Saijoh, Shigeo Sunami. Promotion of bone formation by fermented soybean (Natto) intake in premenopausal women. J Nutr Sci Vitaminol (Tokyo). 2004 Apr;50(2):114-20. PMID: 15242015

[iii] M Kaneki, S J Hodges, S J Hedges, T Hosoi, S Fujiwara, A Lyons, S J Crean, N Ishida, M Nakagawa, M Takechi, Y Sano, Y Mizuno, S Hoshino, M Miyao, S Inoue, K Horiki, M Shiraki, Y Ouchi, H Orimo. Japanese fermented soybean food as the major determinant of the large geographic difference in circulating levels of vitamin K2: possible implications for hip-fracture risk. Nutrition. 2001 Apr;17(4):315-21. PMID: 11369171

[iv] Schen CL, "Effect of green tea and Tai Chi on bone health in postmenopausal osteopenic women: a 6-month randomized placebo-controlled trial." Osteoporos Int. 2012 May;23(5):1541-52.

[v] Junko Mori-Okamoto, Yoko Otawara-Hamamoto, Hideyuki Yamato, Hiroyuki Yoshimura.Pomegranate extract improves a depressive state and bone properties in menopausal syndrome model ovariectomized mice. J Ethnopharmacol. 2004 May;92(1):93-101. PMID:15099854

[vi] Morton D "Vitamin C supplement use and bone mineral density in postmenopausal women" J Bone and Min Res 2001;16(1), 135-140

[vii] Sarika S Shirke, Sanket R Jadhav, Aarti G Jagtap. Methanolic extract of Cuminum cyminum inhibits ovariectomy-induced bone loss in rats. Exp Biol Med (Maywood). 2008 Sep 29. PMID: 18824723

[viii] Ryder KM et al, Magnesium intake from food and supplements is associated with bone mineral density in healthy older white subjects. J Am Geriatr Soc. 2005 Nov;53(11):1875-80.Pubmed 16274367

[ix] Jahnen-Dechent W., Ketteler M. "Magnesium basics." Clin. Kidney J. 2012;5:i3–i14. doi: 10.1093/ndtplus/sfr163. [Cross Ref]

Guest Blogger: Margie King

Margie King is a graduate of the Institute for Integrative Nutrition®. A Wharton M.B.A. and corporate attorney for 20 years, she left the world of business to pursue her passion for all things nutritious. Margie is the author of Nourishing Menopause: The Whole Food Guide to Balancing Your Hormones Naturally. She is also a professional copywriter and natural health, beauty and nutrition writer. You can read her articles regularly on GreenMedInfo.com To contact Margie, visit www.NourishingMenopause.com.

The post Milk Linked to Fractures: 10 Better Foods for Strong Bones appeared first on Food For Healthy Bones.