October 20th is coming soon and marks World Osteoporosis Day. Osteoporosis causes bones to become porous and weak. On many occasions, these porous bones put individuals at a high risk of fractures later in life. According to the International Osteoporosis Foundation, an osteoporotic fracture occurs every 3 seconds. Most at risk are those over the age 50 with fractures occurring in 20% of men and 33% of women in this age group as a result of osteoporosis. The good news is, you can help prevent the development of this disease with proper nutrition and exercise.
You may not think so, but bones are a living tissue and proper nutrition is necessary for all living tissues in the body. In general, eating more fruits, vegetables and whole grains are great for bone health because they deliver vitamins, minerals and fiber. Everyone knows by now that calcium is a critical element for bone health, but the bones need other nutrients as well.
We are very familiar with the fact that milk is a great food for your bones due to its calcium content. However, there is another food that you may not have thought about before for bone health which is prunes. Research suggests that eating 5-6 prunes each day may help to prevent bone loss. Prunes have both potassium and magnesium, and are an excellent source of Vitamin K. Potassium is associated with lower risk of bone loss and osteoporosis, magnesium is important for bone structure and vitamin K helps with bone mineralization. Finally, prunes also have antioxidant polyphenols, which researchers are investigating for their potential role in reducing bone mineral loss.
Sunsweet Amaz!n Prunes are an all-natural source of fiber with 3g per serving and only 100 calories compared to other dried fruits, prunes are lower in sugar and have a low glycemic index of only 29. This means that they are digested and absorbed slowly by the body which helps sustain energy for a longer period of time compared to other foods with a higher glycemic index. A great way to use prunes is as a snack or in your recipes. For this blog, I have prepared a quick and delicious oat recipe that is a powerhouse for bone nourishment.
Bone Healthy Overnight Oats
Serves: 6
Serving size: ? cup
Ingredients:
2 cups oats, dry
2 cups 1% milk
½ cup applesauce, unsweetened
½ nonfat Greek yogurt
¼ cup prunes, diced
¼ walnuts, chopped
1 tablespoon vanilla extract
1 teaspoon cinnamon powder
¼ teaspoon sea salt
Directions:
- Put all ingredients in a storage container. Mix together and let it sit overnight for at least 6 hours. Stir before each use.
