New Research on Nutrition for Osteoporosis Prevention

The surprising benefits of California prunes for bone health

This blog post is sponsored by my client: California Prunes 

November is osteoporosis month and is a good time to talk about bone health. Osteoporosis is a disease characterized by low bone mass and a reduction of bone tissue which over time leads to an increased risk of fracture.   

Women and men begin to lose bone in our mid 30’s so it is important to proactively think about things now since according to Osteoporosis Canada at least 1 in 3 women and 1 in 5 men will suffer from and osteoporotic fracture in their lifetime. Over 2.3 million Canadians are living with osteoporosis. 

Many people know that calcium and vitamin D are important for bone health but are surprised to learn that there is research that shows a serving of about 5 California Prunes per day may help delay bone loss.

At What Age Should We Start to Think About Nutrition For Our Bones? 

No matter how young or old you are we want to be eating well to support our bones.  Osteoporosis is sometimes known as the “silent thief,” since loss of bone happens over many years with no symptoms. Often by the time someone experiences a bone break or fracture, the disease is quite advanced and less treatable. 

Bone health is therefore important in childhood and adolescence since our bones are growing. Women and men begin to lose bone in our mid 30’s so it is important to proactively prioritize optimizing bone health at this stage of life. 

What Foods and Nutrients Are Important to Eat to Protect Our Bones?

When we think about bone health, we think traditionally about getting enough calcium and vitamin D.  It is also important to focus on getting enough protein at your meals and consuming a balanced overall diet that contains other supporting nutrients. We also want to ensure we are being mindful of not consuming too much sodium, caffeine or alcohol as too much is not good for your bone health. 

More recently there has also been some interesting research that has come out about the role of California Prunes in being protective for bone health for both postmenopausal women AND for younger women taking oral contraceptives. 

What is it About Prunes That Makes Them Good for Bone Health?

In addition to being a great source of fibre, California Prunes are celebrated for, supporting digestion, the gut microbiome, and heart health.  New research now points to one of the most compelling reasons to enjoy prunes daily: their unique role in promoting bone health. 

Research has shown a serving of about 5 California Prunes per day (which is only about 100 calories) may help delay bone loss.  The unique combination of polyphenols, vitamin K, fibre and minerals like boron, manganese and potassium work together to protect bones. 

A series of studies including a published review article on postmenopausal women showed that a daily serving of 5 prunes can improve bone mineral density, enhance bone formation and protect against bone breakdown.  

A recent study also suggests for young women, eating prunes daily can also reduce the risk of bone loss associated with the use of oral contraceptives. 

WATCH the CTV video on the Benefits of Prunes for Bone Health:

3 Tasty Prune Recipes to Try

California Prunes are versatile and can be eaten as a simple snack, added to smoothies or in baking.  They can also be added to your morning oatmeal or into your salads.  They can also be used in cooking – I love to pair them with beef or chicken, in a quinoa salad or in rice and veggie dishes. 

Here are 3 of my favourite ways to eat California prunes:

How To Make: 

1. Mix oats, milk, yogurt, vanilla, maple syrup, hemp hearts, and 3-4 sliced prunes in a jar, and sprinkle with cinnamon. Cover and refrigerate overnight. 
2. In the morning, top with remaining 1-2 sliced prunes, fresh fruit and nuts. 

How To Make: 

1. Combine all ingredients and marinate the chicken overnight in the fridge – ideally turn the chicken pieces to coat with marinade. 
2. Baked the chicken with the marinade at 350F for about 50 minutes until chicken is done and the sauce is a deep golden brown color.

3. Top with fresh diced parsley and serve over rice and enjoy with your favorite steamed veggies and/or a tossed salad.

• (chicken marinated and baked with green olives, capers, red vinegar, olive oil, garlic, wine/broth and prunes) – serve over rice with your favorite steamed veggies.

Explore more resources on bone health: