What 70p dried fruit can build bone strength? Unlocking the Power of Prunes for Your Skeletal Health

October 3, 2025 •

4 min read

According to the Centers for Disease Control and Prevention, over 10 million Americans have osteoporosis, a condition of weak bones. However, recent research has revealed a surprisingly affordable food—prunes—and answers the question: what 70p dried fruit can build bone strength?

Quick Summary

Prunes, an affordable dried fruit, have been shown in studies to significantly boost bone density and reduce fracture risk. Their nutrient profile, rich in polyphenols and vitamin K, helps preserve bone structure and combat inflammation linked to bone loss.

Key Points

Prunes are the Answer: The '70p dried fruit' identified by research to strengthen bones is the prune, or dried plum.
Backed by Science: Studies have shown that a daily handful of prunes can help preserve bone mineral density, particularly in postmenopausal women, and may even reverse bone loss.
Rich in Key Nutrients: The bone-building power of prunes comes from a combination of polyphenols, vitamin K, boron, and potassium.
Effective and Affordable: Eating just 5 to 6 prunes per day is a low-cost, effective strategy for supporting long-term skeletal health.
More than Just One Fruit: For comprehensive bone health, combine prunes with other dried fruits and nuts that provide essential minerals like calcium and magnesium.

The Prune's Powerful Bone-Building Profile

Prunes, also known as dried plums, are far more than just a remedy for constipation; they are a nutritional powerhouse for skeletal health. Several key nutrients found in prunes work synergistically to maintain and improve bone strength.

Polyphenols: These potent plant compounds act as antioxidants, combating oxidative stress and inhibiting inflammatory pathways that can lead to accelerated bone loss, particularly in postmenopausal women.
Vitamin K: Prunes contain significant amounts of vitamin K, a nutrient crucial for bone metabolism. A low intake of vitamin K is linked to lower bone density and an increased risk of fractures.
Potassium: This essential mineral helps neutralize acid load in the body, which can reduce the loss of calcium from bones.
Boron: Though found in trace amounts, boron plays a role in helping the body metabolize key bone-building minerals, including calcium, magnesium, and phosphorus.

The Evidence-Backed Role of Prunes

Numerous studies have highlighted the osteoprotective effects of prunes. A 2022 study published in The American Journal of Clinical Nutrition found that consuming five or six prunes daily helped postmenopausal women preserve bone mineral density in their hips, a common fracture site. Researchers theorize that the anti-inflammatory properties of prunes are key to this effect.

Another significant study led by Penn State researchers tracked postmenopausal women for 12 months. The results, published in Osteoporosis International, showed that women who ate either 50g (4-6 prunes) or 100g (10-12 prunes) a day maintained bone density and strength, particularly in the cortical bone of the tibia (shin bone), while the control group experienced a decline. The study noted that a 50g dose was more sustainable for long-term adherence. This research provides compelling evidence that consistent prune consumption can slow age-related bone loss.

How Many Prunes Are Enough?

For those looking to gain the bone health benefits, a modest daily intake is sufficient. According to research, consuming about 50 grams of prunes, or approximately 5-6 prunes a day, is an effective and manageable amount to prevent bone density loss. This provides a cost-effective, non-pharmacological approach to supporting skeletal health, backed by high-quality randomized controlled trials.

Prunes vs. Other Dried Fruits for Bone Health

While prunes stand out for their specific research on bone density preservation, other dried fruits also contribute valuable nutrients. Here is a comparison of some popular dried fruits and their bone-related benefits:


Dried Fruit	Key Nutrients for Bone Health	Calcium Content (mg/100g)	Primary Bone Benefit	Evidence Strength
Prunes	Vitamin K, Boron, Potassium, Polyphenols	~43 mg	Prevents and reverses bone loss	Strong (RCTs in humans)
Dried Figs	Calcium, Vitamin K, Potassium	~162 mg	Enhances bone density, rich in calcium	Moderate (observational)
Raisins	Boron, Calcium, Potassium	~50 mg	Supports healthy bones and joints via boron	Moderate (observational)
Dried Apricots	Vitamin K, Potassium, Boron	~55 mg	Aids bone metabolism and mass maintenance	Low (observational)

Boosting Bone Health with Daily Habits

Incorporating prunes and other dried fruits into your daily routine is simple and delicious. Here are some tips:

Morning Kickstart: Chop prunes or figs into your morning oatmeal, yogurt, or cereal.
Portable Snacking: Carry a handful of prunes and other dried fruits in a resealable bag for a nutritious, energy-boosting snack.
Trail Mix Upgrade: Create a custom trail mix by combining prunes, almonds, walnuts, and raisins for a concentrated dose of minerals and healthy fats.
Savory Meals: Use prunes in savory dishes, such as stews or salads, for a touch of natural sweetness.
Smoothie Blends: Add prunes to your smoothies for added fiber, sweetness, and bone-strengthening nutrients.

Beyond Prunes: Additional Bone-Friendly Nutrients

While prunes are a fantastic addition, a holistic approach to bone health involves more than just one food. The dried fruits and nuts mentioned often also provide other critical minerals. For example, almonds are a great source of magnesium, which is necessary for calcium absorption. Walnuts offer omega-3 fatty acids, which can help reduce bone loss. It is important to pair these foods with adequate vitamin D, which facilitates calcium absorption, and other dietary calcium sources for optimal bone health.

Conclusion: An Accessible and Tasty Path to Stronger Bones

For many, bone health is not a primary concern until later in life, but proactive steps can make a significant difference. Research has provided a clear answer to the question of what 70p dried fruit can build bone strength: prunes. Their potent mix of anti-inflammatory polyphenols, vitamin K, and minerals like potassium makes them an effective and affordable weapon against age-related bone density loss. By incorporating a small, daily serving of prunes into a balanced diet, individuals can make a simple yet powerful investment in their long-term skeletal health.

For more information on nutrition for bone health, consider exploring resources from reputable health organizations. Surprising foods that boost bone health

Frequently Asked Questions

Prunes, or dried plums, have been identified in research as a cost-effective food that can help build bone strength. A UK news report cited a study about a '70p fruit' with this benefit, referring to prunes.

Prunes contain bioactive compounds like polyphenols that act as antioxidants and suppress inflammatory pathways, which are linked to bone loss. They also provide vitamin K and potassium, which are important for bone metabolism and mineral balance.

Research suggests that consuming approximately 5 to 6 prunes (about 50 grams) per day is an effective and feasible dose for preventing bone density loss.

Yes, other dried fruits can contribute to bone health. Dried figs are rich in calcium, vitamin K, and potassium, while raisins contain boron, which works with vitamin D to maintain healthy bones.

Some studies, particularly involving postmenopausal women, have shown that daily prune consumption can help preserve bone mineral density and slow down the rate of bone breakdown. In some animal models, dried plums have even been shown to reverse bone loss.

No, the '70p' price is specific to the original news report and its context. However, prunes and other similar dried fruits are generally considered an inexpensive and accessible food option for promoting bone health in many regions.

Prunes can be easily added to your diet by eating them as a snack, chopping them into oatmeal or yogurt, blending them into smoothies, or using them in savory dishes.