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Plum Effective In the Fight For Bone Health The dried fruit formerly known as prunes proves a potent tool in keeping bones strong 
Dried plums, which most know as prunes, have always enjoyed a solid, if occasionally ridiculed reputation as an aid against constipation. But now there’s a new wrinkle. This lowly fruit may be a powerful warrior in the battle to prevent osteoporosis, according to nutrition researchers. “Over 10 years of studies show that prunes have the ability to improve bone health,” says Bahraim H. Arjmandi, chairman of the department of nutrition, food and exercise sciences in the college of human sciences, Florida State University, Tallahassee, Fla. Although researchers aren’t sure what the link is between the fruit and bones, and not everyone is willing to push prunes as an alternative to other osteoporosis treatments, experts agree that the research is intriguing. Post-menopausal women with osteopenia, a condition marked by low bone mineral density, participated in a recent experiment to test the efficacy of prunes. The study at Florida State and Oklahoma State University divided the women into two groups. One group of 55 ate about 10 dried plums a day; the second control group ate the same amount of dried apples for a 12-month period. At the end of the year the dried plum eaters had significantly higher bone mineral density in their spines and in one of the two long bones in the forearm. Studies feeding dried plums to rodents show similar positive results, according to Bernard P. Halloran, PhD. “In my mouse model, it’s as effective and maybe more effective than parathyroid hormone [a medical treatment to increase bone density in those with osteoporosis],” says Halloran, adjunct professor of medicine, Veterans Affairs Medical Center, University of California, San Francisco. “It has the potential for being an incredible osteoporotic therapy,” Halloran says. For all the attention given, scientists can’t pinpoint a mechanism that makes dried plums beneficial, although they have some ideas. “Prunes have just the right amount of boron. Having too much [boron in your diet] can cause loss of bone; having too little causes bone loss as well,” Arjmandi says. The fruit is also rich in potassium, which is known to reduce bone loss, according to the Florida nutrition expert. Dried plums contain polyphenolic [antioxidant] compounds that may be beneficial to bones, according to health experts. But despite the enthusiasm, Halloran doesn’t recommend eating dried plums as a cure-all. He is concerned because dried plum studies don’t show whether bones become stronger even as bone mass increases. For now the California health expert says: “I don’t want people to rush out to a [dried] plum diet.” So what’s the deal with the name change? Your grandmother called them prunes, but industry promoters refer to dried plums. Is there a difference? All prunes start as plums, according to the California Dried Plum Board, but not all varieties of plums become prunes. Prune plums are distinctive for their very high sugar content. Top It Off Whole dried plums may provide more bone protection than juice or purees, Arjmandi says. You can eat dried plums right from the bag or use the fruit in a delicious topping for frozen nonfat vanilla yogurt or angel food cake. Dried Plums Simmered in Port 1 cup pitted small dried plums halved (about 24 dried plums) 1 tablespoon dark brown sugar 1 cinnamon stick 3 whole cloves, optional 1/4 cup dry red wine 1/4 cup Port Place plums in small saucepan. Add brown sugar, cinnamon stick, cloves, red wine and Port. Cover. Simmer over low heat for 10 minutes. Most liquid will be absorbed by plums. Discard cinnamon and cloves. Serve warm. Makes 4 servings. Each serving has: 150 calories; 1 gram protein; 30 grams carbohydrates; 2.25 milligrams sodium; 3 grams dietary fiber; no fat; no cholesterol. © CTW Features
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Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
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