The 21p 'superfood' fruit that could help ease symptoms in postmenopausal women

Woman with leg pain
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A budget-friendly "superfood" fruit could alleviate symptoms experienced by postmenopausal women, as well as yielding other health advantages, researchers suggest. Celebrated for bolstering bone robustness and retention in women over 45, prunes have also been credited with enhancing cholesterol levels and boosting the body's antioxidant capacity.

Findings published in the Osteoporosis International journal highlight prunes' potential role in staving off osteoporosis and enriching muscle mass - issues that particularly affect women post-menopause. Authors of the study point out that prunes are packed with bioactive components like polyphenols, which appear to impede inflammatory processes linked to bone degradation.

The research included a meticulously structured 12-month trial involving 235 postmenopausal women, divided into three distinct groups: those who consumed no prunes, those taking in 50 grams (equivalent to about four to six prunes) daily, and those consuming 100 grams (or around 10 to 12 prunes) every day. Bone density, geometry, and strength were assessed at six-month intervals.

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Findings from the year-long investigation revealed that for those in the control group, measures of bone density and bone strength at the tibia, or shinbone, diminished. In contrast, participants who incorporated at least four to six prunes into their daily diet not only preserved bone density and strength but also maintained the structural integrity of their cortical bone.

Researchers discovered that eating four to six prunes a day was more effective for women in the study because those who consumed 100 grams of prunes daily were more likely to drop out due to the difficulty of incorporating so many into their diet.

Lead researcher Professor Mary Jane De Souza from Pennsylvania State University noted: "It's pretty exciting data for a 12-month study. We were able to maintain and preserve bone at the weight-bearing, cortical bone of the tibia and the maintenance of cortical bone and bone strength is key to avoiding fracture."

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De Souza suggested that prunes may also lower the risk of osteoporosis, although further research is required.

In addition to these findings, Spanish news outlet 20 Minutos reported on the numerous health benefits of prunes, stating: "In addition to the aforementioned benefits, prunes can help reduce sugar intake, support weight loss, regulate blood sugar levels, and improve gut health thanks to their laxative properties and high fibre content. ".

The news site added: "They can also prevent anaemia due to their iron content and maintain healthy and strong bones because of their richness in copper, magnesium, and vitamin K."

A study published in the journal BMC Nutrition & Metabolism found that consuming prunes can reduce the risk of developing type 2 diabetes by up to 60.8 percent. Despite their sugar content, dried fruits have been found to be rich in fibre and flavonoids - antioxidants with anti-inflammatory properties that could enhance insulin sensitivity.

Currently, a 500g bag of prunes is available at Sainsbury’s for £3.65, equating to approximately 21p per 30g serving.