Even eating just one more fruit a day could improve your bone health, says research.
Could eating fruit actually help prevent bone fractures or even osteoporosis? Science says, yes.听Whether you want to prevent the loss of your bone health or struggle with low bone density, eating fruit might help. Better yet, evidence suggests you add fruit to your bone-healthy holistic lifestyle.
A Holistic Nutritionist Guide to Bone Health
How Much Fruit Do I Need to Eat for Bone Health?
Eating one more serving of fruit or vegetable a day can decrease your risk of fractures, reported a of over 1100 studies. If you eat less than one serving of fruits and vegetables, your risk of hip fracture is 39% higher, than if you eat more than 3, shows. But, regular intake of fruits and vegetables is key for healthy bone mineral density, according to the ,
3 Ways Fruit Improves Bone Health
Growing evidence supports that fruits play a role in bone health. Here are 3 ways scientists think fruits help your bones:
Fruits and vegetables contain nutrients with antioxidant properties, which means they can help reduce oxidation in the body. Low antioxidant intake can hinder the important process of bone remodeling.
When you include fruits and vegetables in your diet, there鈥檚 a mild alkalization effect 鈥� it allows more calcium to be reabsorbed from the renal tubes, helping to reduce bone loss.
A link exists between fruit and vegetable intake and chronic inflammatory conditions. Eating fruits may support bone health by reducing inflammation 鈥� a state associated with an increased risk of fractures and osteoporosis.
Can Fruit Improve Low Bone Density?
Low bone mineral density increases your risk of fractures but, it鈥檚 going tibia okay! Simple holistic lifestyle and food choices, including fruits, can improve your bone density.
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10 Fruits for Bone Health
Many fruits contain bone-healthy nutrients:
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听Best Fruit for Bones: Prunes
Prunes might be one of the best fruits to eat for bone health. Prunes contain nutrients that may prevent bones from weakening and perhaps make them stronger. In a clinical , eating prunes for 6 months helped 100 older postmenopausal women prevent bone loss. Impressively, five years later, the women who ate the prunes retained better bone mineral density than the group who didn鈥檛. As for men, they also get bone-benefiting effects from eating prunes, suggests .
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How Many Prunes Do You Need to Eat to Improve Your Bone Health?
Previous research suggested 10 prunes a day would improve bone density. That鈥檚 a daunting amount of prunes! Luckily, as evidence grows, it appears eating just a handful of prunes can be as effective at improving bone health. Eating 4-5 prunes (50g) seems to do the trick.
5 Bone-Supporting Nutrients Found in Some Fruits
Many nutrients in fruits are known to have bone-supporting benefits:
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Of note, vitamin D and vitamin K2, as well as protein, fats, and carbohydrates also play a role in healthy bone metabolism. A well-balanced diet supports bone health 鈥� a Holistic Nutritionist can help you create an eating plan that works for you.
听Bon(e) app茅tit!
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References:
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Comparative effects of dried plum and dried apple on bone in postmenopausal women. .
The short-term effect of prunes in improving bone in men. .听
Bone-protective effects of dried plum in postmenopausal women: efficacy and possible mechanisms. .
Pivotal role of boron supplementation on bone health: a narrative review. .
Potassium, magnesium, and fruit and vegetables intakes are associated with greater bone mineral density in elderly men and women. .
Fruit and vegetable intake and bones: a systematic review and meta-analysis. .
Bone mineral density and dietary patterns in older adults: the Framingham Osteoporosis Study.听.
Effect of Fruit and Vegetable Intake on Oxidative Stress and Dyslipidemia Markers in Human and Animal Models In: Rasooli. .
Inflammation as a contributing factor among postmenopausal Saudi women with osteoporosis.听.
The association of potassium intake with bone mineral density and the prevalence of osteoporosis among older Korean adults. .
The impact of diet and physical activity on bone health in adolescents. .
Efficacy of vitamin C supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: a systematic review.
