Do you include prunes in your meals or snacks? I didn’t always. I’m here to tell you why you should: especially since November is National Osteoporosis Month.
Why do I care about National Osteoporosis Month? Well, it is quite common – 1 in 2 women and 1 and 4 men will suffer an osteoporosis-related fracture in their lifetime.
Diet and lifestyle play a huge role. However, it’s not just the calcium from dairy food that matter. It’s protein-rich foods (hello tofu and beans!), calcium-rich foods (looking at you, soy milk!) and also anti-oxidant-packed foods such as prunes. I’m highlighting specifically California Prunes.
We already know that California Prunes are a good source of fibre contributing to good digestion, but they also have many of the nutrients known to support our bone health—namely boron, potassium and the only dried fruit to be considered high in vitamin K. They also have polyphenols, a class of phytochemical found in plant foods, which play a role inhibiting bone resorption. Bone resorption is the process where bone tissue is broken down, allowing minerals to leach out of the bones and are re-absorbed back into the blood for other functions—so we don’t want a lot of that going on!
In summary, a serving of 3-5 California Prunes (40 grams) provides a combination of nutrients, vitamins, minerals and phenolic compounds, which protects our bones and overall health. It also acts as serving of fruit help meet your daily fruit and carbohydrate requirement important to fuel training.
Now, how do we include California Prunes in our diet? Well, the possibilities are endless!
California Prunes are premium quality and very versatile. They can be included in a healthy snack or baked goods, paired with nuts/seeds or in a meal like I have below! The addition of California Prunes to this Bowl not only adds great flavour, but also a ton of those nutrients mentioned above.
Let me know if you end up trying it out! You can check out CaliforniaPrunes.ca for more delicious recipes. For additional nutrition, training and overall wellness tips, you can check out the ‘TEAM UP’ tab on the website. California Prunes teamed up with professional Canadian athletes to share tons of resources for audiences of all ages and genders.
A Balanced Bone-Building Bowl