Benefits of Prunes

A prune is a dried version of the plum. However, not all plums can be dried into prunes. The standard variety of plums used for prunes is d’Agen. This is because as the fruit matures, and has a deep purple color that indicates higher acid and sugar content.

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Most other varieties will ferment over time due to the presence of the stone intact, but this variety manages to dry off without fermenting.

Prunes are a rich source of vitamin K and a moderate source of several B vitamin and dietary minerals. All crinkled and wrinkly, this unassuming fruit is surprisingly packed with fiber and a powerhouse of vitamins and minerals, including potassium, iron and retinol. 

Prunes are fat-free and, as they are a fruit, they are mainly a carbohydrate containing 12 g per 30 g portion (of which 10 g is sugar). They contain almost 1 g of protein per serving, but they are high in fibre with 1.7 g per 30 g serving.

Benefits of Prunes

  1. Prunes are very high on the antioxidant scale. Prunes contain manganese, iron and plant phenolics that function as antioxidants and help protect the cell membranes from free radical damage.

  2. Prunes and plums are high in soluble fibre that helps to keep blood sugar levels stable. Soluble fibre slows the rate that food leaves the stomach and, as a result, delays the absorption of sugar into the blood stream. Soluble fibre also increases the body’s sensitivity to insulin.

  3. Prunes and plums are the most effective fruit in preventing and reversing bone loss due to rich sources of phenolic and flavonoid compounds. They help improve bone health and reduce the risk of osteoporosis.

  4. Prunes are high in potassium, an important mineral that ensures proper functioning of the heart and nerve response throughout the body.

  5. Prunes help the body in digesting food properly, to relieve constipation and have regular bowel movement. This is because prunes are high in fiber and sorbitol.

  6. Prunes are great sources of iron, contributing to the overall health of your hair and offering countless benefits to it. They are a source of vitamin B, vitamin C which are great for your hair growth. These nutrients strengthen your hair from the roots and prevent breakage and damage.

  7. Prunes helps slow down the aging process and delays development of wrinkles. The presence of many minerals make it quit a good snack, further giving you a glowing skin.

  8. Prunes are very beneficial in promoting a healthy vision as they provide up to 3% of the daily recommended value for vitamin A. They are also rich in Carotene, which is an essential phytonutrient that helps boost overall eye health and prevent macular degeneration.

  9. Prunes are an excellent source of folates, iron, zinc and copper which is ideal to keep the red blood cell production in check and also prevent the levels of hemoglobin from going below the ideal point.

  10. Prunes are rich in fiber and antioxidants, which makes them an ideal snack for relieving cramps. They show antispasmodic properties and are also good for reducing PMS symptoms.

Note: Prunes are not meant to be eaten in bulk. It is advised to eat around 30 grams, or three to four prunes, a day.