How To Prevent Bone Loss With Prunes
People always say that the best way to keep your bones healthy is by consuming lots of calcium, and that the best way to get calcium is by drinking milk and by consuming other dairy products. Is this assumption correct? In the following article, we will explain a different perspective on calcium, and suggest another food with great benefits when it comes to bone health: prunes.
The truth about calcium
When it comes to bone problems, such as osteoporosis, we are generally often told how good calcium is for your bones. And while it may be true that this mineral is necessary for our health, there are other minerals that are at least as important because they help our bodies absorb that calcium. Therefore, the first step should not be to run out of foods with added calcium, but to eat a balanced diet, to choose different foods that have the calcium and other nutrients that your body needs. Prunes are one of these foods.
Other nutrients
Plus, prunes are also rich in potassium, magnesium, boron, copper and iron, as well as vitamins A and K, irreplaceable nutrients when it comes to bone health and preventing bone loss. Oddly enough, they do not contain any calcium, but several studies show that eating prunes reduces your risk of bone diseases.
Prunes (or even fresh plums) are nutritious and great for preventing constipation, which is why you should eat a few every morning.
How should I eat prunes?
The healthiest way to consume prunes is to leave them overnight in a cup of water. Eat them on an empty stomach the next morning, and drink the remaining water as well.
Ideally, you should consume between 3 and 5 prunes daily.
If the idea of ​​consuming prunes does not sound particularly appealing to you, you may want to try blending them with other ripe fruits and vegetables. You can also incorporate them into bread or cake; their sweet juiciness will help replace some of the sugar in your favorite recipe.
Complete your diet
You should also try some of these super foods, which are also great for your health thanks to their high content of vitamins and minerals, especially calcium, and they are easier for the body to absorb than dairy products with added calcium:
- Sesame : This product contains more calcium than milk and is much easier to absorb. You can eat raw sesame seeds, or try eating sesame like gomashio (sesame seeds roasted with salt), sesame oil, or tahini (sesame pasta). You can also mix tahini with water, lemon, cinnamon or honey for a delicious sesame drink.
- Maca : This food has tons of calcium and iron, and is great for keeping your hormones balanced. People with uncontrolled hypertension or a sensitive immune system should read about maca before consuming it.
- Cooked Carrots : They carried a much higher calcium content when cooked than when raw.
- Horseradish : Rich in harness. You can drink two or three glasses daily.
- Salt water : A natural supplement with many good properties that you can find in health food stores. We recommend consuming one tablespoon before each meal.
A smoothie for your bones
Try this delicious recipe to strengthen your bones:
- Mix a tablespoon of sesame seeds with a cup of water in a blender for a minimum of one minute.
- Drain the remaining sesame milk and remove the fiber (which you can use for another recipe).
- Pour the milk back into the blender and mix it with three previously soaked prunes.
- Add a little cinnamon.
That’s all you need for your smoothie, which is a delicious breakfast or snack option that will keep both you and your family healthy.
