Many adults are worried about preserving muscles and bones as they age. Foods rich in nutrients can make a difference, and a fruit has attracted a lot of attention in this regard.
One of the researchers investigating the advantages of this fruit is Dr Mary Jane de Souza by Penn State.
His work focuses on how he contributes to muscle mass and bone structure, especially in people over 45 who are confronted with natural changes that accompany menopause.
Muscles and bones need additional help
A gradual loss of lean fabric can affect physical performance. A reduced bone density can also leave a person more subject to fractures.
People who want a balanced and pleasant life after 45 often look for reliable food strategies that fit into a simple routine. Some studies have started to explore how much fruits could fill this need.
Prunes contain a significant amount of nutrients, including vitamins and polyphenols. Polyphenols are chemical compounds linked to antioxidant properties that can support healthy cells.
Researchers suggested that prunes could not only help digestion, but also help keep muscles and bones in decent shape.
The prunes help bones and muscles
The discussion on prunes often highlights the fibers, but it is not the only draw. Experts have stressed that prunes carry components that are important for muscle support.
Some references have also shown that they can increase the levels of IGF-1which plays a role in normal bone development and muscle growth.
There is also a natural compound known as Sorbitol and certain acids that can influence the management of blood sugar.
The prunes seem to slow down the absorption of sugar while helping the body manage glucose. Some studies connect these qualities to a better energy balance throughout the day.
What the latest research has found
“This is the first randomized controlled trial to examine the three -dimensional bone results with regard to the bone structure, geometry and estimated strength,” said Dr de Souza.
Scientists at Penn State Tested how prunes affect bone structure in post-menopause women. Their data suggests that a daily portion of prunes seems to slow down typical bone changes observed in women after ceasing to have menstrual cycles.
In this survey, people who ate at least four to six prunes a day saw significant stability in bone density measurements.
The study has shown that many participants who consumed prunes preserved bone quality during a year.
The prunes help women after menopause
For women after 45 years, menopause means a level of hormone change and a greater chance of loss of bone mineral density.
A trial revealed that the contribution of routine prunes maintained certain stable bone markers in this group. Part of the research also pointed out how prunes help support cholesterol and antioxidant capacity.
Other data have shown that prunes are linked to a better intestinal environment. Some participants seemed to undergo fewer changes associated with inflammation when adding prunes to their diet.
Scientists theorize that healthy intestinal microbes and reduced inflammatory markers could have an important link with bone force.
The researchers found that not everyone responds to prunes in the same way. In a study, women with more Intestinal microbiobs were more likely to benefit from the effects of supporting fruit.
How many prunes should you eat?
Some experts encourage daily consumption of around 50 grams of prunes, which is equivalent to five or six rooms.
This moderate portion seems sufficient to provide advantages without too many calories or additional sugars. People can easily add prunes to salads, cereals or simply enjoy them.
Many people in research studies have also been invited to adopt enough calcium and vitamin D. which suggests a broader approach to diet and daily habits is always essential.
However, prunes have a particular identity as an easy snack that adds fibers, minerals and certain vitamins.
Some participants of the control group, who have not eaten prunes, have always improved their bone density. These women tended to have a higher Body mass index (BMI) And more body fat overall, which may have played a role in protecting their bones thanks to increased weight pressure.
However, a higher BMI can also cause health problems such as Insulin resistancewho were seen with these participants. The Pruneau group, on the other hand, has won bone support without counting on an excess weight or related metabolic risks.
Prunes, bone and muscle health
Although prunes do not replace the drugs or advice from a doctor, some researchers see real potential in this fruit.
They also focus on obtaining a mixture of healthy exercises, which could help maintain bone density as people age.
Continuous research indicates a strong link between natural compounds in prunes and measurable differences in skeletal support.
More studies can clarify how prunes influence healthy intestinal bacteria or if some people benefit more than others.
The study is published in Borders in nutrition.
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