Dried Fruits for Bone Health: Science-Backed Insights
Aramis Dried Fruit
Osteoporosis affects over 200M people worldwide. Beyond medication, diet plays a vital role in prevention. Here’s how five dried fruits impact bone health, supported by clinical data.
Key Fruits & Evidence
Prunes: 50 g/day preserved hip BMD in a 12-month RCT (PubMed, 2022).
Figs: 2 figs = ~65 mg calcium; linked to stronger bones (Harvard Health, 2018).
Raisins: Boron + polyphenols aid mineralization and reduce bone loss.
Apricots: Animal study shows improved BMD, though weaker than prunes (PLOS One, 2013).
Dates: Magnesium + phenolic compounds = anti-inflammatory + bone support.
Practical Takeaways
Daily intake: 4–6 prunes or ¼–½ cup dried fruits.
Combine with nuts for absorption.
Simple integration: oatmeal, yogurt, smoothies.
Bottom line:
Dried fruits are functional foods with measurable effects on bone metabolism. Incorporating them daily can help lower osteoporosis risk, naturally.
📚 References: PubMed (2022), PSU (2022), Harvard Health (2018), PLOS One (2013).
#Nutrition #BoneHealth #EvidenceBased #FunctionalFood
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Written by
Aramis Dried Fruit
Aramis Dried Fruit
I'm Vahid Saadat Mehri, founder of Aramis Dried Fruit — where tradition meets export. We turn Persian sunshine into natural snacks for the world.