Health Bits & Tips


Plump Up Your Bone Density with Plums?

By anglnwu

Prunus Domestica

Think prunes are for the old and constipated?  Think again!  Prunes are ripe dried versions of plums–particularly the ruddy egg-shaped kind that are juicy and sweet at their peak.  Specifically, we’re talking Prunus domestica.  What if I say that prune and its younger version, plum can beef up your bone density?

According to  Bahram Arjmandi, PhD., a researcher at Florida State University,  Tallahassee, dried plums not only prevented bone loss but can also reverse it.  Preliminary results showed plums are particularly beneficial for premenopausal women–they are asked to eat 8 to 10 dried prunes a day and showed promising bone benefits.  How?  Prunes contain high amounts of  super antioxidants, polyphenols, which can restore bone mass and structure, thereby beefing up bone mineral density. Another study showed that prune’s polyphenols also enhance osteoblast (bone formation) activity.

But that’s not all.  Plums are storehouses of beneficial minerals and vitamins–high levels of vitamin C, vitamin B1, B2, B6, potassium, vitamin K, boron and dietary fiber.  Boron is known to prevent osteoporosis.

So, let’s snack on prunes and include plums in our fruit selection or toss them in our food–a natural sweet way to stay strong and bone-happy.

Plums are plentiful in the summer and make cool summer treats.  If you like to experiment with plums in food, try this plum salsa.

Plum Salsa

1.  Chopped all the above ingredients and put them in a large mixing bowl.

2.  Add the juice of 1/2 a lemon or 1 small lime.

3.  Drizzle 1 tbsp of olive oil (optional)

4.  Add garlic salt or regular salt to taste.

5.  Toss everything together and chill before serving.

You can serve plum salsa with grilled meat or  with some good crunchy tortilla chips.  For satay lovers, substitute the usual cucumber and onion duet with this refreshing alternative.

Tags: antioxidants, bone density, boron, osteoporosis, polyphenols, potassium, prunus domestica, vitamin C