As people get older, they often lose muscle and bone strength. This can make everyday tasks harder and increase the risk of falls and fractures. But certain foods might help—and one surprising food that’s getting attention is prunes.
Dr. Mary Jane De Souza from Penn State has been studying how prunes affect people over 45, especially women going through menopause. Her research looks at how prunes may help maintain strong muscles and bones during this time of life.
Why Muscles and Bones Need Extra Care
After age 45, your body starts to lose lean muscle and bone density. This can make you feel weaker and more tired. Many people want a simple and natural way to stay strong and active—and some fruits, like prunes, might help.
What’s Special About Prunes?
Most people know prunes help with digestion because they’re high in fiber. But they also have other helpful nutrients, like vitamins and antioxidants. These can help protect your body’s cells and may also help keep your bones and muscles healthy.
Prunes may also boost levels of a substance called IGF-1, which helps your bones grow and keeps your muscles in good shape. They also contain natural sugar and acids that may help control blood sugar and give steady energy, as reported by Earth.com.
What the Study Found
“This is the first study that looked at how prunes affect the shape and strength of bones,” said Dr. De Souza.
At Penn State, a group of scientists tested how prunes affected bone health in postmenopausal women. Women who ate 4 to 6 prunes each day kept their bones more stable and healthy than those who didn’t. This was seen clearly over one year.
Why This Matters After Menopause
When women go through menopause, their hormone levels change. This can lead to weaker bones. One study showed that eating prunes regularly helped keep certain bone markers steady. Prunes may also help lower cholesterol and boost antioxidants in the body.
They also seem to support gut health. Women who ate prunes had less inflammation, which is linked to stronger bones. And those with more diverse gut bacteria saw even better results from eating prunes.
How Many Prunes Should You Eat?
Experts suggest about 50 grams a day—that’s around 5 to 6 prunes. This small serving gives you the benefits without adding too much sugar or calories. You can eat them as a snack or mix them into meals like cereal or salad.
It’s still important to get enough calcium and vitamin D too. But prunes are an easy way to add some healthy nutrients to your day.
Weight Isn’t the Only Factor
Some women in the study who didn’t eat prunes still saw stronger bones—but many of them had a higher body weight. Extra weight can sometimes help bones by adding pressure, but it can also cause problems like insulin resistance, according to Earth.com.
The women who ate prunes kept their bones healthy without gaining weight, which is a much safer way to support bone strength.
What’s Next for Prune Research
Prunes aren’t medicine, but they do show promise as a healthy food for older adults. Experts say more research is needed to fully understand how they help, especially with gut health and hormones.
But for now, prunes offer a natural and simple way to support your body as you age—especially for women after 45. A few prunes a day might be a small step with big benefits.