1. Prunes
Eating prunes (dried plums) on a daily basis helps prevent fractures and osteoporosis. This has been proven by a Florida State University study published in 2011 in the British Journal of Nutrition.
Prunes are good for your bones due to their high concentration of polyphenols, an antioxidant that helps reduce bone loss. Plus, prunes are a good source of boron and copper, two trace minerals important in bone formation.
It is recommended that people of all ages eat two to three dried plums daily, and gradually increase the amount to six to 10 per day to prevent osteoporosis.
2. Apples
- An apple a day can keep osteoporosis at bay. The unique combination of antioxidants like polyphenols and flavonoids makes the apple a bone-healthy powerhouse.
- According to French researchers, the flavonoid called phloridzin present in apples helps protect postmenopausal women from osteoporosis by improving inflammation markers and increasing bone density.
- Also, apples are rich in boron, a trace mineral that helps the body hold on to calcium, which is the building block of bones as well as muscles.
- To enjoy the bone benefits of apples, eat them along with the skin. Also, opt for organic apples to avoid pesticides and synthetic waxes.
