It’s never too early—or too late—to start thinking about nutrition and exercise for healthy bones.

For under 100 calories, a serving of 4 prunes has:

  • 3 g fibre (11% of the Daily Value)
  • 280 mg potassium (6% of the Daily Value)
  • 23 mcg of vitamin K (20% of the Daily Value)
  • No added sugar, cholesterol, sodium or fat
  • Contains vitamins and minerals, potassium, copper, and boron, which may have bone protective qualities

Research on Prunes for Good Bone Health

Exciting research from two randomised controlled trials is suggesting that prunes may provide benefits far beyond their proven digestive health effects. Researchers (Hooshmand S, et al. Osteoporos Int. 2016; Br J Nutr. 2014; and 2011) have monitored bone mineral density (BMD) in osteopenic, postmenopausal older women, who ate 0g (control), 50g or 100g prunes daily for at least 6 months (in addition to daily calcium and vitamin D supplements). They have shown that a simple daily serving of California Prunes (about 5-6 prunes) may be useful for bone health by acting to slow bone loss.

Whilst research continues to explore the mechanisms by which prunes may benefit bone health, we already know that prunes are high in vitamin K and a source of manganese, two nutrients that support the maintenance of normal bones.

Also, broadly relevant to bone health are the following authorised claims:

  • Prunes are high in potassium, which contributes to normal muscle function.
  • Prunes are a source of copper, which contributes to normal iron transport in the body.
  • Prunes are a source of manganese, which contributes to the normal formation of connective tissue, and a source of copper, which contributes to maintenance of normal connective tissues.
  • Prunes are high in vitamin K, which contributes to normal blood clotting.

Infographic: California Prunes for Better Bones (Click to download PDF)Download this infographic as a PDF