A fruit that improves muscle mass and strengthens bones.

prunes They are obtained after the process of dehydrating fresh plums. They are rich fiber dietetics, vitamins such as K and A, minerals such as potassium, iron and magnesium, antioxidants and sorbitol.

This small black or brown fruits the wrinkled surface has a sweet but somewhat sour taste. According to research, a daily serving of this fruit slows down bone loss and reduces the risk of fractures. Penn State researchers studied “3D bone effects” and found benefits prunes

This is due to bioactive compounds in prunes such as polyphenolswhich attenuate inflammatory pathways caused by bone loss. Women who didn’t eat prunes experienced a decrease in bone density and strengthwhile those who ate maintained bone density and stability.

Another recent study from Oklahoma State University found that these fruits play an important role in strengthening bones and muscles. Studies have shown that regularly eating prunes increases levels of the protein IGF-1, which regulates growth hormone and promotes bone development.

They contain potassium, phosphorus and magnesium, minerals essential for bone health. Prunes help reduce inflammation, improve Bone mineral density in areas such as the forearm and spine.

prunes can be eaten as a snack while taking four or five between meals; adding to oatmeal, yogurt or smoothie for breakfast; in salads or other recipes such as stews, breads or cakes.