The protein-packed fruit that increases muscle mass and helps strengthen bones
While until now, dried prunes in Spain were considered the best ally for proper digestive health and against constipation , a recent study has shown that, in addition to strengthening the intestines, this fruit is a powerful weapon for combating bone loss while strengthening muscle.
The study we're talking about was conducted by researchers at Oklahoma State University in the United States and reveals that daily consumption of dried plums increases IGF-1 levels by 17 percent. This acronym refers to a protein that regulates growth hormone , enhances bone development, and supports muscle tissue.
A new superfood has been born... or almostWhat we all know as a prune is actually a dried plum, and among its many healthy properties it contains vitamin K, potassium, phosphorus and magnesium, all of which are ingredients involved in its power to prevent low bone density .
Significantly more common in postmenopausal women, osteoporosis is a highly prevalent disease that, according to the aforementioned study, can be reversed with a diet rich in dried prunes. Researchers have discovered that raisins may help prevent or at least delay bone loss in later life.
According to experts, eating prunes not only helps reduce inflammation (and therefore blood pressure , for example) and oxidative stress , but it can also promote bone strength and health. Eating 10 prunes daily for a year has been shown to increase bone mineral density in the forearm and lower spine.
The definitive conclusion of an article published in the Journal of Medicinal Food is that the minerals, phenolic compounds , vitamin K and dietary fiber contained in this small fruit counteract the effects of bone loss, especially present in women over 45 years of age.
How many prunes a day is healthy?The study we are talking about has also shown that plums neutralize the acidity of the pH , which is altered by acidosis and can be dangerous, affecting different organs in our body.
Thus, the amount that the study considered necessary to detect these positive changes, especially in terms of muscle mass and bone strengthening, is 50 grams per day , which corresponds to five units (about 100 calories).
To incorporate all their benefits into our diet, we can include dried plums in our breakfast cereal bowl, either by mixing them with Greek yogurt, eating them as a snack between meals, or adding a handful to stew . Just keep in mind that their properties are concentrated when dried, making them higher in calories.
Other health benefits of prunesSo, in addition to strengthening bones and developing muscle mass, prunes help us reduce sugar in our diet, which is important when it comes to maintaining a healthy weight. Being a very filling fruit, it will keep us from wanting to eat anything more than necessary.
The sugar naturally present in dried plums is called sorbitol , and it has the quality of causing it to be absorbed slowly into the blood, avoiding the glycemic peaks responsible for inflammation in the body.
The soluble fibers it contains, such as pectin, contribute to lowering blood sugar by regulating intestinal function and improving insulin response. It also controls the absorption of fat from food, which may lower cholesterol levels.
The laxative properties of prunes are nothing new to most people, due to their extremely high fiber content . But perhaps not as well-known are their iron content, a tool for combating anemia , or their vitamin C content, which prevents arterial calcification and keeps blood vessels healthy.
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