Aging is inevitable; and when you get older, so do your bones. There are many nutrients that are important to focus on when trying to keep bones healthy. For years, milk has been the basic association for strong bones. While still a fan favorite due to the high amount of calcium, there are actually more noteworthy nutrients that dieters recommend to protect aging bones.
According to our medical expert Lauren Manaker, MS, RDN, LDN, CLEC, CPT, author of The recipe book of the mother’s first pregnancy And Feeding male fertilityOther Notable nutrients include vitamin K, boron, magnesium and potassium.
That said, Manaker says the the best drinks you can have to help keep your bones from aging involve prunes.
“The data show that adequate vitamin K can increase bone mineral density and potassium can reduce calcium loss from bones,” says Manaker. “Plums also have phenolic compounds, which can block bone resorption and support bone formation.”
Research continues to show the benefits of consuming prunes for bone health. In a study of the British Journal of Nutrition, postmenopausal women who ate 50 grams of prunes per day (which is about 5 or 6 prunes) had significantly higher bone mineral density than those who did not eat prunes. Plum eaters also showed significantly reduced serum levels of bone turnover markers.
Another study published in Nutrients suggests that men’s bone health may also benefit from consuming prunes. Men who ate 100 grams or 50 grams of prunes for three months had a positive effect on bone turnover.
“Eating plums consistently can help prevent bone loss, especially among the aging population,” says Manaker. “To support bone health, sipping on a plum smoothie can be a refreshing, naturally sweet and bone-healthy beverage, chock full of important nutrients, phenolics, fiber and no added sugars. A perfect combination for bone health. support.”
Plums taste similar to that of a plum, including a delicious concentrated sweetness enhanced by the drying process, which means it’s a great fruit to mix with.
You can add prunes to smoothies in many ways, so your drinks never get boring.
“From a combination of banana, almond and prunes, to a green smoothie made from prunes, cabbage, banana and milk, there are no hard and fast rules when making a prune smoothie,” says Manaker.
Strengthen your bones with this smoothie combo!
If you want to try one of Lauren Manaker’s favorite plum smoothie recipes, she has provided us with ingredients and instructions on what you need and how to make it:
Here’s what you’ll need:
- 4-5 Sunsweet pitted plums
- 1 previously frozen banana
- 3/4 cup vanilla almond milk
- 1/4 teaspoon of cinnamon
- 1/2 tablespoon of natural almond butter
- 1/2 cup of ice
Here’s how to do it:
Put all the ingredients in a high-powered blender and blend until smooth. Pour into a glass and enjoy your meal!
For advice on healthier bones, be sure to check out the # 1 best diet. 1 for stronger bones, says a new study.