Prunes have many benefits, including providing a laxative effect – something they are quite famous for. Dried plums or prunes are also tasty and healthy. Plums are delicious fruits when eaten fresh and they are also good dried.
Research continues to confirm that dried plums have an exciting and unexpected effect upon mature women: It reverses bone loss.
Bone mineral density improved with plums
In 2014, researchers from San Diego State University and Florida State University studied 160 postmenopausal women for a year. They were all osteopenic - they had osteopenia.
The women were split into two groups. They were all measured for bone mineral density. One group ate 100 grams of dried plum each day for a year. The other group ate 75 grams of dried apples for a year. Both groups also supplemented with 500 milligrams of calcium with 400 IU of vitamin D per day.
After the year was up, they were tested again. The researchers found that the group that ate the dried plums each day had significantly increased bone mineral density compared with the control group: Who also took the calcium/D plus dried apples.
This study confirms several others, including a clinical study done at Florida State University using 236 women who were one to ten years into menopause.
In this study, the women were randomly divided into two groups. One group was given 100 grams of dried plums per day while the other group was given 100 grams of dried apples per day for a year.
After doing bone scans at three months, six months and twelve months, the researchers found that the dried plum group showed significantly greater bone mineral density than those women consuming the dried apples over that same period.
However, this study did show some bone loss prevention among the other fruit groups.
As mentioned, other studies have confirmed these findings that dried plums prevent and even reverse bone loss among post-menopausal women. This research has included scientists from the Medical College of the University of California, San Francisco (UCSF).
Changes in bone loss chemicals
The researchers also tested the mechanisms of bone loss among the subjects. They found that the biochemical called osteoprotegerin was significantly increased. Osteoprotegerin is known to halt the process of bone loss. The women who ate the dried plum had double the levels of osteoprotegerin compared to the apple group.
The researchers also found that levels of RANKL – or NF-kB a receptor stimulator – were increased. And sclerostin levels in the blood – which are linked with hastened bone loss – were dramatically reduced in the dried plum group. The apple group had triple the levels of this bone loss trigger compared to the dried plum group.
In a 2016 study published in the Osteoporosis International journal, researchers from Florida State University and San Diego State University tested 48 women who had osteopenia – severe bone loss, – indicated with bone mineral density testing. The women were between 65 and 79 years old.
The women were randomly divided into three groups. For six months, one group ate 50 grams of dried plums per day. Another group ate 100 grams of plums a day. The third group was a control group.
After the six months, the researchers found that the two plum groups stopped losing bone density. Meanwhile, their TRAP-5b levels (a marker for bone resorption) was significantly decreased. The researchers stated:
“These results confirm the ability of dried plum to prevent the loss of total body BMD in older osteopenic postmenopausal women and suggest that a lower dose of dried plum (i.e., 50 g) may be as effective as 100 g of dried plum in preventing bone loss in older, osteopenic postmenopausal women. This may be due, in part, to the ability of dried plums to inhibit bone resorption.”
More research confirms this bone loss reversal
In a 2016 study published in the Osteoporosis International journal, researchers from Florida State University and San Diego State University tested 48 women who had osteopenia – severe bone loss, – indicated with bone mineral density testing. The women were between 65 and 79 years old.
The women were randomly divided into three groups. For six months, one group ate 50 grams of dried plums per day. Another group ate 100 grams of plums a day. The third group was a control group.
After the six months, the researchers found that the two plum groups stopped losing bone density. Meanwhile, their TRAP-5b levels (a marker for bone resorption) was significantly decreased. The researchers stated:
“These results confirm the ability of dried plum to prevent the loss of total body BMD in older osteopenic postmenopausal women and suggest that a lower dose of dried plum (i.e., 50 g) may be as effective as 100 g of dried plum in preventing bone loss in older, osteopenic postmenopausal women. This may be due, in part, to the ability of dried plums to inhibit bone resorption.”
Another study confirming dried plum’s ability to reverse bone loss comes from Oklahoma State University. While certainly mice have different metabolism from humans, mice also have bones and as they age, they will also have bone loss. The researchers studied mice who were post-menopausal. The mice were given either a control diet or a diet supplemented with either plumes or other dried fruits.
For eight weeks, those mice given dried fruit were given prunes, dried mango, dried apple or dried grape.
Only the prune diet prevented bone loss among the mice.
The researchers also found that the prune diet also reversed bone loss among the aging female mice. The researchers found:
“[Plum’s] ability to down-regulate osteoclast differentiation coincident with up-regulating osteoblast and glutathione (GPx) activity. These alterations in bone metabolism and antioxidant status compared to other dried fruits provide insight into dried plum’s unique effects on bone.”
Another study found that fructooligosaccharides (FOS) – a prebiotic nutrient found in bananas, chicory root, garlic, wheat, barley, leeks, onions and other foods – along with the dried plums and a soy-based diet was successful in reversing bone loss in animal research.
Bone loss after menopause
Multiple studies have found that prunes in fact can prevent and even reverse bone loss that often follows menopause.
One of these studies comes from researchers at Oklahoma State University who studied mice who were post-menopausal. For eight weeks, the mice were given either a control diet or a diet that was supplemented with plumes or other dried fruits.
In other words, those mice given dried fruit were given prunes, dried mango, dried apple or dried grape for the eight-week period to determine whether dried fruit in general produced the effect or specifically the prunes.
Only the prune diet prevented bone loss among the mice.
The researchers also found that the prune diet also reversed bone loss among the aging female mice. The researchers found that “its ability to down-regulate osteoclast differentiation coincident with up-regulating osteoblast and glutathione (GPx) activity. These alterations in bone metabolism and antioxidant status compared to other dried fruits provide insight into dried plum’s unique effects on bone.”
Another study found that fructooligosaccharides (FOS) – a prebiotic nutrient found in bananas, chicory root, garlic, wheat, barley, leeks, onions and other foods – along with the dried plums and a soy-based diet was successful in reversing bone loss in animal research.
What’s the difference between prunes and dried plums?
California produces 99% of the dried plums consumed in the United States and 48% of the world’s supply of dried plums.
What is the difference between dried plums and prunes? Only the name. In 2000, the U.S. Food and Drug Administration accepted a new identity standard – changing prunes to dried plums – a more accurate description.
Other strategies for reducing bone loss
In addition to dried plums, researchers are increasingly finding that diets rich in plant nutrients (phytonutrients) have the effect of reducing and even reversing bone loss.
A review of research from Switzerland found that consuming polyphenols helps prevent bone loss, including those from tea, grape seed, citrus fruits and olives in addition to dried plum.
They also found that the Mediterranean diet – a diet that maintains a significant amount of plant foods along with olive oil and tomatoes – apparently helps prevent bone loss as well.
Researchers from Texas Tech University also found in their research that phytonutrients provide the best strategy to prevent bone loss among post-menopausal women.
The researchers found that phytonutrients such as pectin, lycopene, flavonoids, resveratrol, phenolics and phloridzin – nutrients that are contained in many fruits as well as tomatoes, contribute to preventing bone loss among aging women.
Vitamin D and calcium certainly should not be left out of the equation. But the San Diego State study did illustrate that the effectiveness of at least supplemented vitamin D with calcium had nowhere near the effects of dried plums.
Plus, recent research brings into question the safety of consuming too much supplemental calcium. Calcium supplementation has been linked to increased risk of cardiovascular conditions.
Consistent with these points, a 2016 study from Australia’s University of Wollongong conducted a meta-analysis of 73 studies on plums. The researchers concluded:
“Plums have been shown to possess antioxidant and antiallergic properties, and consumption is associated with improved cognitive function, bone health parameters and cardiovascular risk factors.”
Vitamin D from the Sun
The other critical element for bone health is suggested by the supplement plan of some of the Florida State research: Vitamin D.
Vitamin D is critical to bone health and this has been proven in numerous studies. Areas where there is an insufficiency in UVB exposure suffer higher levels of bone loss and fractures.
Studies have found that more people break bones in the wintertime. While some figure this caused by more snow and ice activity, it also appears to have a lot to do with the fact that wintertime avails less UVB exposure and thus less vitamin D.
Vitamin D supports hormone metabolism and bone mineralization processes. Serum 1,25-dihydroxyvitamin D in itself does not reduce fractures, but it stimulates the maturation of osteoblasts and osteoclasts while inhibiting proliferation of osteoblasts.
This produces higher levels of bone mineralization, inclusive of calcium and phosphorus.
Scientific References
Rendina E, Hembree KD, Davis MR, Marlow D, Clarke SL, Halloran BP, Lucas EA, Smith BJ. Dried Plum’s Unique Capacity to Reverse Bone Loss and Alter Bone Metabolism in Postmenopausal Osteoporosis Model. PLoS One. 2013;8(3):e60569.
Hooshmand S, Chai SC, Saadat RL, Payton ME, Brummel-Smith K, Arjmandi BH. Comparative effects of dried plum and dried apple on bone in postmenopausal women. Br J Nutr. 2011 Sep;106(6):923-30.
Sacco SM, Horcajada MN, Offord E. Phytonutrients for bone health during ageing. Br J Clin Pharmacol. 2013 Mar;75(3):697-707.
Shen CL, von Bergen V, Chyu MC, Jenkins MR, Mo H, Chen CH, Kwun IS. Fruits and dietary phytochemicals in bone protection. Nutr Res. 2012 Dec;32(12):897-910.
Rendina E, Lim YF, Marlow D, Wang Y, Clarke SL, Kuvibidila S, Lucas EA, Smith BJ. Dietary supplementation with dried plum prevents ovariectomy-induced bone loss while modulating the immune response in C57BL/6J mice. J Nutr Biochem. 2012 Jan;23(1):60-8.
Halloran BP, Wronski TJ, VonHerzen DC, Chu V, Xia X, Pingel JE, Williams AA, Smith BJ. Dietary dried plum increases bone mass in adult and aged male mice. J Nutr. 2010 Oct;140(10):1781-7.
Arjmandi BH, Johnson CD, Campbell SC, Hooshmand S, Chai SC, Akhter MP. Combining fructooligosaccharide and dried plum has the greatest effect on restoring bone mineral density among select functional foods and bioactive compounds. J Med Food. 2010 Apr;13(2):312-9.
Hooshmand S, Arjmandi BH. Viewpoint: dried plum, an emerging functional food that may effectively improve bone health. Ageing Res Rev. 2009 Apr;8(2):122-7.
Johnson CD, Lucas EA, Hooshmand S, Campbell S, Akhter MP, Arjmandi BH. Addition of fructooligosaccharides and dried plum to soy-based diets reverses bone loss in the ovariectomized rat. Evid Based Complement Alternat Med. 2011;2011:836267.
Hooshmand S, Kern M, Metti D, Shamloufard P, Chai SC, Johnson SA, Payton ME, Arjmandi BH. The effect of two doses of dried plum on bone density and bone biomarkers in osteopenic postmenopausal women: a randomized, controlled trial. Osteoporos Int. 2016 Jul;27(7):2271-9.
Igwe EO, Charlton KE. A Systematic Review on the Health Effects of Plums (Prunus domestica and Prunus salicina). Phytother Res. 2016 May;30(5):701-31. doi: 10.1002/ptr.5581.
Hooshmand S, Brisco JR, Arjmandi BH. The effect of dried plum on serum levels of receptor activator of NF-κB ligand, osteoprotegerin and sclerostin in osteopenic postmenopausal women: a randomised controlled trial. Br J Nutr. 2014 Jul 14;112(1):55-60. doi: 10.1017/S0007114514000671.
Hooshmand S, Chai SC, Saadat RL, Payton ME, Brummel-Smith K, Arjmandi BH. Comparative effects of dried plum and dried apple on bone in postmenopausal women. Br J Nutr. 2011 Sep;106(6):923-30.
Turner AG, Anderson PH, Morris HA. Vitamin D and bone health. Scand J Clin Lab Invest Suppl. 2012 Apr;243:65-72.
Rendina E, Hembree KD, Davis MR, Marlow D, Clarke SL, Halloran BP, Lucas EA, Smith BJ. Dried Plum’s Unique Capacity to Reverse Bone Loss and Alter Bone Metabolism in Postmenopausal Osteoporosis Model. PLoS One. 2013;8(3):e60569.
Sacco SM, Horcajada MN, Offord E. Phytonutrients for bone health during ageing. Br J Clin Pharmacol. 2013 Mar;75(3):697-707.
Shen CL, von Bergen V, Chyu MC, Jenkins MR, Mo H, Chen CH, Kwun IS. Fruits and dietary phytochemicals in bone protection. Nutr Res. 2012 Dec;32(12):897-910.
Rendina E, Lim YF, Marlow D, Wang Y, Clarke SL, Kuvibidila S, Lucas EA, Smith BJ. Dietary supplementation with dried plum prevents ovariectomy-induced bone loss while modulating the immune response in C57BL/6J mice. J Nutr Biochem. 2012 Jan;23(1):60-8.
Halloran BP, Wronski TJ, VonHerzen DC, Chu V, Xia X, Pingel JE, Williams AA, Smith BJ. Dietary dried plum increases bone mass in adult and aged male mice. J Nutr. 2010 Oct;140(10):1781-7.
Arjmandi BH, Johnson CD, Campbell SC, Hooshmand S, Chai SC, Akhter MP. Combining fructooligosaccharide and dried plum has the greatest effect on restoring bone mineral density among select functional foods and bioactive compounds. J Med Food. 2010 Apr;13(2):312-9.
Hooshmand S, Arjmandi BH. Viewpoint: dried plum, an emerging functional food that may effectively improve bone health. Ageing Res Rev. 2009 Apr;8(2):122-7.
Johnson CD, Lucas EA, Hooshmand S, Campbell S, Akhter MP, Arjmandi BH. Addition of fructooligosaccharides and dried plum to soy-based diets reverses bone loss in the ovariectomized rat. Evid Based Complement Alternat Med. 2011;2011:836267.