Most people’s shopping lists don’t include prunes, but you may want to give them a try the next time you go to the store. Bone loss may be prevented or delayed in older women, according to a recent research that was published in the journal Advances in Nutrition. If you’re a woman who has gone through menopause, you’re at greater risk of bone fractures since estrogen levels are lower in postmenopausal women, according to Penn State University assistant professor of nutritional sciences and physiology Connie Rogers. Prunes may halt or reverse this process by being added to the diet.”

To reach its conclusions, the Penn State researchers evaluated data from 16 rodent preclinical studies, 10 preclinical studies, and two clinical trials. Prunes have been shown to reduce oxidative stress and inflammation, as well as strengthen bones, in a variety of studies. Bone mineral density was increased in the lower spine and upper arm by consuming roughly 10 prunes daily, according to research investigations. A six-month trial found that consuming 50 to 100 grams of prunes per day prevented the loss of all bone density in the body.

These results are particularly important for women over 50, since osteoporosis is a prevalent diagnosis in this age group. It affects around 200 million women globally and is responsible for roughly nine million bone fractures each year. The bioactive components found in phenolic acid, flavonoids, and carotenoids found in fruits and vegetables, such as those found in prunes, may help prevent osteoporosis, according to professor Mary Jane De Souza.

Despite the fact that our bodies struggle to preserve bone health, the destruction of existing bone cells occurs at a quicker rate than the body can manufacture new ones around age 40. Inflammation and oxidative stress may lead to an imbalance in the cell’s amounts of free radicals and antioxidants. To their credit, prunes have an array of anti-inflammatory and antioxidant properties because to their high content of minerals, fiber, and phenolic compounds.