If requested what helps construct sturdy bones, the most typical reply can be calcium. Dairy and plant primarily based milk substitutes can be the most typical response to the place to search out calcium.But I simply attended a webinar on prunes and bone well being. This instructional session was sponsored by the California Prune Boar (However actually, who else would speak about prunes for an hour?) The session was evidence-based. An essential takeaway was that it isn’t solely calcium that helps bone well being. Because the speaker and my buddy Leslie Bonci, a registered dietitian nutritionist, mentioned: “you need to be hailed not frail” as you undergo life.Research going again numerous years have proven a bone profit from prunes. Most lately, a 2022 research in The American Journal of Medical Vitamin discovered that consuming 5 to 6 prunes a day helped publish menopausal girls protect bone of their hips. Extra bone lowers the chance of a break.Another advantages embody:▪ Prunes include calcium and a serving additionally has 20% of every day vitamin Okay requirement in addition to potassium, magnesium, boron and B nutritional vitamins. All of those vitamins work collectively for bone strengthening.▪ Prunes additionally include a number of polyphenols and three grams of fiber per serving.▪ They style candy, but they’ve a low glycemic index of 29.▪ Prunes have traditionally been recognized to help with digestion and elimination. They promote wholesome intestine micro organism.So many advantages with no draw back.The underside line is there isn’t any one meals or one nutrient for bones. Quite a lot of meals is the trail to energy and higher well being.Prunes will be loved as a snack or in path combine, added to cereal or oatmeal, utilized in baked items as a butter substitute, and in stews or sauces. Bone advantages are additionally accessible from a half cup of prune juice. I’m a Star Trek fan. And as a registered dietitian nothing made me happier when the Klingon warrior Worf declared prune juice a warriors drink.For recipes and extra well being data go to californiaprunes.org.Sheah Rarback MS, RDN is a registered dietitian nutritionist in personal observe in Miami.