Most of us worry a little about bone health and future falls or breaks as we get older. Osteoporosis (which means "porous bone") is a disorder that occurs when one's body loses too much bone density, makes too little bone or both. It's more typical among the elderly and more common in women because of lower estrogen levels after menopause, according to Shirin Hooshmand, a researcher and associate professor at San Diego State University who specializes in nutrition research related to bone and cartilage health.
Osteoporosis isn't the only bone concern. Osteopenia refers to bone density that is lower than normal peak density but not low enough to be considered osteoporosis. Approximately 44 million people in the U.S. have either osteoporosis or osteopenia. And though 80 percent of those with osteoporosis are women, up to 1 in 4 men over age 50 will break a bone because of osteoporosis, according to the National Osteoporosis Foundation. Hips, spines and wrists are especially vulnerable.
Hooshmand is a research consultant to the California prune industry, and she has studied the effect of prunes on bone health. Most of us think regularity when we think about prunes, but they have other benefits.
When we think about bone disease, we think about the need for extra calcium and vitamin D. What's surprising is that there are other minerals and vitamins that can help. What makes prunes effective in preventing bone disease is their nutrition profile, which includes vitamin K, manganese, magnesium, copper and potassium. Though you also need calcium, vitamin D and vitamin A, as well as resistance exercise, these minerals also play a role.
Several clinical studies reported by the National Institutes of Health have shown that 50 to 100 grams of prunes per day can prevent bone loss in women with osteopenia. In a study of postmenopausal women, those who ate prunes daily were actually able to maintain bone density and prevent additional loss.
Other ways to prevent bone loss include refraining from smoking and limiting alcohol use.
The bottom line? Yes, you should drink your milk, eat your yogurt and exercise, but consider adding prunes to your diet. Next time you take a hike (to get that exercise in), try dried prunes in a trail mix with dried apple rings, unsalted almonds, pistachios, sunflower seeds and white chocolate chips.
Q and A
Q: I've heard fish is good for you, especially fish high in omega-3. Are less fatty varieties, such as tilapia, worth eating?
A: Even if you choose varieties relatively low in omega-3 fatty acid, putting more fish on your plate can be good for you. For most people, consuming more fish and other seafood means eating relatively less pizza, processed meat and fried food, which make up so much of the typical Western diet. Those entree choices tend to be much higher in saturated fat and sodium than meals centered on seafood (unless, of course, you slather on creamy sauces or dunk your seafood in butter). Tilapia is a good example. This white-fleshed freshwater fish is mild in flavor, which makes it appealing to people who don't like "fishy" fish. It's the world's second-most farmed fish (after carp) and the fourth-most consumed type of seafood in the U.S. (after shrimp, tuna and salmon). But if you're looking for a lot of heart-healthy omega-3, tilapia is not the best choice. It has very little fat — 2 to 3 grams per 3.5-ounce serving, of which less than 0.2 gram is omega-3. (In contrast, both wild and farmed salmon have more than 1.5 grams of omega-3 fatty acid per serving.) Tilapia has gotten a lot of bad press in recent years, in part because of the low omega-3 level. But most experts agree that if you enjoy mild-flavored, affordable tilapia, it's still a better choice than most main dishes. — University of California, Berkeley Wellness Letter
RECIPE
Light and refreshing — that's on the plate for summer, right? And we're already feeling those summer temps in the South. Here's a recipe for grilled shrimp and melon salad, from Food & Nutrition magazine.
Grilled Shrimp and Melon Salad
20 large shrimp, peeled and deveined
1 1/3 cups cubed cantaloupe
1 1/3 cups cubed seedless watermelon
1 1/3 cups cubed honeydew melon
Vinaigrette
2 tablespoons fresh lime juice
1 tablespoon extra-virgin olive oil
2 teaspoons minced shallot
1 teaspoon white wine vinegar
1 teaspoon minced garlic
1/2 teaspoon honey
1/4 cup chopped cilantro leaves
1/8 teaspoon salt
Heat grill or grill pan over medium heat.
On 4 skewers, thread shrimp (5 shrimp per skewer) and set aside.
In a mixing bowl, gently stir together cantaloupe, watermelon and honeydew. Pour onto serving platter and set aside.
In a small bowl, whisk together all vinaigrette ingredients. Drizzle half of the vinaigrette over shrimp skewers.
Place skewers on heated grill or grill pan, and cook for 2 minutes on each side, until flesh is opaque.
Pour remaining vinaigrette over melon mixture, and stir.
Divide salad evenly among 4 plates.
Remove skewers from grill, and place one on top of each melon salad. Serve immediately.
Serves 4.
Per serving: 162 calories, 22 grams of protein, 13 grams of carbohydrates, 22 grams of sugar, 3 grams of fat, 164 milligrams of cholesterol, 1 gram of fiber and 307 milligrams of sodium.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Illinois, and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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