|Posted by email@example.com on April 28, 2016 at 5:30 PM|
Dried plums — or prunes — are among the highest antioxidant foods shown to help improve bone strength. However, in early studies, the level of prune intake originally found to bone-enhancing was fairly high at 100 grams, or 10-12 prunes a day.
While researchers were happy with this first prune-positive finding, they did hear more than a few complaints about the number of prunes the women had to consume. So they decided to investigate if half that prune intake would still provide potent benefits.
How many prunes to reverse bone loss?
At the recent International Symposium on Nutrition and Osteoporosis I had the opportunity to meet a researcher studying the prune-bone link -Dr. Shirin Hooshmand from San Diego State University. Even though her clinical trial has been going only for six months, preliminary results are very positive.
She has found that only 6 prunes a day helped women with osteopenia to reduce bone resorption as much as some of the osteoporosis drugs.
How to get 6 prunes in a day
Those of you who do my programs know that I encourage preparation for healthy eating through batch cooking. Although prunes are delicious straight out of the bag, they are also delcious stewed. I sometimes stew up 42 prunes for a week’s supply and eat 2-3 a meal. I love them as a “sweet” ending to my meal or mixed into my hot cereal. I also eat them warmed up a bit and even drink the juice.
To stew prunes:
- Put 42 dried prunes in pan and cover with water 1” above prunes, add a cut up lemon
- Bring water to a boil then reduce heat to a simmer
- Simmer for 20-30 minutes or until soft
- Cool prunes and put in refrigerator
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