Spring has finally sprung in the Okanagan! The days are getting longer, the snow is melting, and we are all coming back to life after a long winter of hibernation. I absolutely love this time of year—my energy naturally picks up, and I suddenly long to be outdoors.
Thankfully, I have two young boys who love the fresh air just as much as I do. Our favorite outdoor activities usually involve plenty of physical movement, whether it’s road hockey, hiking, or biking.
However, during one of our outdoor adventures last year, my son broke his leg. Since that day, I’ve been incredibly mindful not only of my children’s bone health, but also my own. As I get older, my natural bone density is no longer increasing, meaning protection is key. Like most people, I make sure to get enough calcium, vitamin D, and protein. But recently, I’ve added a surprising new food to my bone-building repertoire: prunes.
The Unexpected Superfood for Bone Density
While prunes have traditionally been famous for their digestive benefits, they are truly the “whole package” when it comes to healthy aging. California prunes have a low glycemic index, and their dietary fiber helps manage blood sugar and cholesterol levels. They are also packed with magnesium, riboflavin, and potassium.
But the most exciting new research highlights their impact on skeleton health. A study followed a group of postmenopausal women who ate just 5 to 6 prunes per day for six months. When their bone mass was measured, the women eating prunes daily showed significantly lower bone loss compared to those who didn’t. This is largely because prunes are exceptionally high in vitamin K and manganese—two power players that directly contribute to maintaining strong, healthy bone tissue.
6 Creative Ways to Enjoy Prunes
Beyond the health benefits, prunes taste naturally delicious, and a small handful completely satisfies my sweet cravings. If you aren’t sure how to incorporate them into your kitchen, give these simple tips a try:
- Boost your breakfast: Blend prunes directly into your favorite morning smoothie for added depth of flavor and fiber.
- Bake smarter: Create a smooth prune puree and use it to replace an equal amount of butter in your baked goods. This cuts the calories in half and eliminates almost all the fat!
- Upgrade your salads: Give your greens a texture and flavor boost by tossing in some diced prunes.
- Enhance baby food: Swirl a little bit of prune puree into your infant’s meals for a healthy nutrient kick.
- Fold into desserts: Mix chopped prunes into cookies, bars, or artisanal loaves of bread.
- Elevate your dinners: Simmer prunes in savory sauces with chicken or pork. (Need inspiration? Check out this fantastic recipe for Easy Moroccan Chicken with Prunes.)
Protect Your Frame
Let’s face it—we are all getting older. Without strong, healthy bones, it becomes incredibly difficult to maintain the active, vibrant lifestyles we love as the beautiful Okanagan weather warms up.
Want to optimize your nutrition for bone health, longevity, or family wellness? If you are in Kelowna or the greater Okanagan area, reach out to our dietitian today to set up a personalized consultation!
While I was compensated for my time in writing this post, the opinions are all mine! Reviewed and written by Kelowna Registered Dietitian Tristaca Curley, MSc RD
