The fruit that helps increase muscle mass and maintain healthy bones

Consumption of this well-known food improves total cholesterol and antioxidant capacity and reduces inflammation in healthy postmenopausal women.

The consumption of certain foods can have great physical benefits on the body. They are now called superfoods, those that provide numerous benefits to human health as a result of a high nutritional density. For example, there are foods that fight aging and reduce blood sugar, such as goji berries. And others that help improve total cholesterol or have anti-inflammatory properties.

This is the case of dried plums, a food with many physical benefits on the body, especially for women after 45 years of age. In fact, a study published in the Journal of Medicinal Food, in November 2026, demonstrates these benefits: «The consumption of dried plums improves total cholesterol and antioxidant capacity and reduces inflammation in healthy postmenopausal women.» And these are the benefits on which we are going to focus.

Benefits of plums for women over 45 years old

This research claims that prunes can increase the concentrations of IGF-1, which is the protein responsible for regulating the growth hormone. In addition, it helps prevent osteoporosis, increases muscle mass and changes the intestinal microbiota.

On the other hand, the study also demonstrated other benefits such as that prunes neutralize the acidity of the pH. Acidosis is a state in which the pH of the blood decreases, something quite negative, since it can affect organs in the body.

How many prunes can I eat per day

To carry out this study, healthy postmenopausal women were analyzed, in whom the benefits of daily consumption of this food were observed. The researchers assured that eating 50 grams of prunes (5-6 units) demonstrated certain improvements in health aspects.

Benefits of prunes

In addition to the above, there are many properties that are gained by eating six prunes a day.

• Prunes help reduce sugar in the diet and lose weight, protecting the body with their properties. This is because it is a fruit that causes satiety.
• Soluble fibers such as pectin help reduce the absorption of glucose in the diet, which promotes the reduction of blood sugar levels and improves the body’s response to insulin.
• The sorbitol that prunes have allows sugar to be absorbed slowly, which is why it provides better control of glycemia.
• In addition, they favor intestinal health due to their laxative properties and their richness in fiber.
• Few people know that prunes are also rich in iron, which helps prevent and treat anemia.
• Another benefit for women over 45 is that they have abundant copper, magnesium and vitamin K, essential for maintaining healthy and strong bones.