Innovación, Investigación y SaludSep. 22, 2011
Comer ciruelas podría prevenir osteoporosis en mujeres
Florida State University Professor Bahram H. Arjmandi finds prunes reversed bone loss in postmenopausal women.
During the year-long study, postmenopausal women either supplemented their daily diets with nine to 10 dried plums, about 100 grams, or they ate 100 grams of dried apples. All of the study’s participants — 55 who ate plums and 45 who ate dried apples — also received daily doses of calcium and vitamin D. No participants received a placebo. “Over my career, I have tested numerous fruits, including figs, dates, strawberries and raisins, and none of them come anywhere close to having the effect on bone density that dried plums, or prunes, have,” Arjmandi says. The researcher concludes that dried plums suppressed the breakdown of bones, which tends to occur at a higher rate in older people than new bone growth.
Arjmandi says prunes offer women an alternative to drug therapies for osteoporosis. But he says don’t wait to find out that you have osteoporosis to add prunes to your diet. “Do something meaningful and practical beforehand. People could start eating two to three dried plums per day and increase gradually to perhaps six to 10 per day. Prunes can be eaten in all forms and can be included in a variety of recipes,” he says. Other foods good for your bones include pumpkin seeds, walnuts, Brazil nuts, beans, fish and dairy products. Arjmandi’s research is published in the “British Journal of Nutrition.”