Top health benefits of prunes
Prunes – they’re dark purple and a little scrunched up in appearance. But don’t overlook them. This dried fruit truly packs a nutritional punch. Prunes can offer a range of health benefits for everyone. These fruits contain many nutrients that support good health and can be a part of a healthy and balanced diet. In addition, some of the benefits of prunes include helping you look after your gut and your bones. Read on if you’re curious about why you should include prunes in your day-to-day life!
Top health benefits of prunes
Prunes – they’re dark purple and a little scrunched up in appearance. But don’t overlook them. This dried fruit truly packs a nutritional punch. Prunes can offer a range of health benefits for everyone. These fruits contain many nutrients that support good health and can be a part of a healthy and balanced diet. In addition, some of the benefits of prunes include helping you look after your gut and your bones. Read on if you’re curious about why you should include prunes in your day-to-day life!
What are prunes?
Is there a particular childhood memory that you associate with prunes? Maybe you know they’re great for your gut health, or perhaps you’ve seen them around but never understood what they are and their benefits. Prunes are a fruit – in fact, they are a type of dried plum. Not all plums can be dried into prunes, however.
Typically, when we talk about prunes, we mean dried “European plums,” which differ from the species we usually grow for fresh fruit consumption. Prunes have been around for a long time. Stones from these fruits have been found dating back to 6000 BC in Europe!
You can find dried prunes on the market. However, they come in other forms, including canned prunes, prune paste or puree, prune juice and even powders! You can find prunes in many supermarkets and health shops, typically near the raisins and other canned or packaged fruit. Occasionally, they may be in the baking aisle.
When choosing your prunes, look for prunes without additional sugars. They may occasionally contain potassium sorbate, which is added to prevent the occurrence of mold and other microbes.
People have consumed prunes and have known about their health benefits for quite a long time. So, what makes prunes good for you?
Prune health benefits
Prunes are a fruit that contains lots of crucial nutrients in it. One hundred grams of prunes contains:
- 240 calories
- 2.2 grams of protein
- Almost 64 grams of carbohydrate, out of which 7 grams is dietary fiber
- Minerals like calcium, magnesium, potassium, manganese and iron
- Vitamins like Vitamin C, Vitamin B6, vitamin K
- Beneficial plant compounds like polyphenols and caffeic acid
So, what are some benefits of eating prunes?
Prunes may support healthy digestion
Out gut health is super important for a good quality of life. A great way to support our gut health is by ensuring we have adequate fiber intake. In the US, it is recommended to consume around 25 grams of fiber a day if you’re a woman and 38 grams of fiber a day for men under the age of 50. Many of us aren’t quite meeting that goal, eating around 10-15 grams of fiber daily.
Dietary fiber intake supports general health, as it is associated with a healthier life and less likelihood of developing specific health issues. It also appears that the more fiber we get, the better. Fiber can be classified into soluble and insoluble fiber. Insoluble fiber helps us bulk out our stools, while soluble fiber helps feed the gut bacteria, supporting the production of beneficial compounds.
Prunes are a great source of fiber, which can help you support your fiber intake. They can help you increase stool weight and may support a healthy stool frequency. Alongside prunes, why not include more high-fiber cereals, legumes, fruits and vegetables?
You may have heard people suggest that prunes are good for constipation. And they may be right! Prunes may be better than psyllium, a type of fiber supplement, at improving your stools.
Struggling with constipation can be frustrating and uncomfortable. Relying on laxatives may not always be effective and may be accompanied by side effects. Prunes are a great way to support your digestion and offer relief.
A study has suggested that prune juice is also an excellent way to address constipation. Prune juice contains plenty of sorbitol, dietary fiber like pectin and polyphenols which improve constipation. It may also not increase occurrences of loose stools or flatulence.
However, increasing your fiber intake too quickly can cause unwanted discomfort. If you plan to try prunes to support your gut health, consulting with a medical practitioner is a good idea. They will be able to suggest how to best approach increasing your dietary fiber intake. In addition, if you suffer from constipation, they can help you find out how to address the issue in the best possible way.
Prunes may support bone health
When you think about bone health, you likely don’t think of prunes. After all, bones are all about calcium and dairy, right? Healthy and robust bones require proper nutrition. Bone is about 60-70% made up of inorganic minerals, with the rest composed of primarily type I collagen. Calcium is one of the most essential and necessary nutrients for bone. Vitamin D is also vital, as it helps absorb calcium, and vitamin K helps use calcium for bone mineralization, making it stronger. Plant polyphenols, which function as antioxidants, may also be a good addition to a bone-healthy diet.
But are prunes good for bone health, and if so, why?
More and more studies have noted the beneficial effect of prunes on bones. A study of 160 postmenopausal women suggested that consuming two hundred grams of prunes a day can help slow down bone loss and increase bone mineral density or strength. A study conducted at Penn State suggested that around 5-6 prunes a day for a year can support bone density, possibly reducing the risk of hip fracture in menopausal women. A shorter-term study in men has noted positive changes in terms of bone turnover. However, more studies need to be done to confirm the effect in men.
Prunes are a great source of vitamin K, containing higher amounts of it than other commonly eaten fruits. The intake of the vitamin may help with calcium balance. Prunes may also benefit bone health due to their polyphenol content. The antioxidant and anti-inflammatory effects of prunes may also benefit bone health.
Prunes may promote a healthy heart
A healthy heart is essential, and many of us are trying to find ways to support our cardiovascular health. Prunes may shine here, too.
Getting enough fiber is associated with smaller risks of heart issues. Prunes are a good source of fiber. In addition, fruit intake is also associated with a lower risk of cardiovascular problems.
Prunes may help lower blood sugar
Many people are watching their blood sugar levels. A healthy diet is essential when doing so. Eating plenty of fruits, including prunes, appears to be associated with a lower risk of developing issues with blood sugar control. Increasing dietary fiber intake can also help improve our ability to manage blood sugar. This is because fiber helps us digest things slower. Soluble fiber also helps improve satiety, insulin and gut hormone responses to food.
Prunes can be helpful in managing blood sugar levels due to their fiber content. Snacking on prunes appeared to lower the insulin response after eating when compared to low-fat muffins. However, a study of 183 women did not find any effect of prunes on glycemic control. However, more research is needed on prunes specifically and their effect on blood sugar levels.
Prunes may help lower cholesterol levels
Cholesterol is a molecule that plays many important roles in our cells. It helps make up our cell membranes and even helps us make vitamin D. However, having too much low-density lipoprotein cholesterol (LDL, or bad cholesterol) can significantly increase our risk of health issues.
Eating a balanced diet that keeps cholesterol levels low is a good idea to help us stay healthier. Increasing the intake of certain foods may also benefit cholesterol levels.
Fiber-rich foods can help us decrease levels of LDL cholesterol and general cholesterol. Prunes have a lot of fiber, which is why they are good for cholesterol levels. Eating 100 grams of prunes, or 12 prunes, has been shown to lower cholesterol in men. It appears that plums and prunes may have a cholesterol-lowering effect on healthy people as well as those with health issues. In addition, prune concentrate may have a beneficial effect on our microbiomes as well, helping lower cholesterol.
Prunes may slow the ageing process
While prunes may not be the youth serum you’re looking to get, they can help us age gracefully. One of the significant benefits of prunes is its ability to slow down bone degeneration with age. This can help us lead more active and independent lives as we age.
In addition, inflammation is a key part of ageing and age-related health issues. Chronic inflammation can lead to what is called inflammaging. The body may not be able to take care of this inflammation, leading to problems. This process may play a key role in ageing.
Prunes, especially their juice and extract, contain a wide variety of polyphenols. Many of them act as antioxidants or have anti-inflammatory activity. Consuming these antioxidants may have beneficial effects on our cells and our ability to heal wounds. However, there are still things to learn and confirm before prunes can become a true anti-aging remedy.
Prunes may provide a steady supply of energy
Our body continuously requires energy to keep us alive. Therefore, it’s essential to help it meet its demands. You can do so through a balanced and healthy diet with plenty of carbohydrates, fats, and protein. However, sometimes you may be in a hurry or need a snack to hold you over.
You may reach for foods of convenience, but prunes may be a better choice in this situation. Prunes are high in carbohydrates, making them an energy-rich snack. In addition, their fiber content can help you stay fuller for longer. Fiber supports satiety.
If you’re worried about the amount of sugar and carbohydrates in prunes, there’s no need to fret. Without added sugars, prunes have a GI index of around 29, making them a low-GI food. This makes prunes a good choice for diabetics and everyone who is watching their blood sugar levels.
You can also pair prunes with a healthy protein source. Protein can help slow down the digestion of carbohydrates, making it raise your blood sugar slower.
Can you eat prunes when trying to lose weight? Absolutely! Prunes may be suitable for weight loss. Fiber helps keep you full, so prunes can be a great snack to carry you over between meals. Remember to make sure your prune serving sizes fit into your calorie deficit.
How many prunes should you eat a day?
If you’re planning to increase your prune intake, you may wonder how many prunes a good serving size is. Most studies use 50-100 grams of prunes to see beneficial effects. Around 5-6 prunes a day may help with bone density and will likely be enough for general purposes.
If you’re trying to improve your gut health through prune consumption, it’s a good idea to start with a smaller amount and work your way up when increasing your fiber intake in general. Don’t forget to consult with a medical professional before increasing your fiber intake if you struggle with constipation.
Prunes may be an underrated dried fruit that you can include in your diet to help you improve your health. From supporting bone strength to helping you stay full, prunes have many benefits for all of us. Include a few prunes in your daily meals or as a convenient and healthy snack. Remember to eat healthy and stay active for even better effects!
