Prunes and Plums are extremely nutritious, with a variety of health benefits to offer. They contain many vitamins and minerals, in addition to fiber and antioxidants that can help reduce the risk of various chronic diseases. You can consume fresh or dehydrated plums. Dried plums, or prunes, are known to improve various health conditions, including constipation and osteoporosis. This article lists 7 benefits that prunes and prunes bring to your health based on scientific evidence:
1. They Contain Many Nutrients:
Plums and prunes are very high in nutrients, in fact in an impressive way. They contain more than 15 different vitamins and minerals, in addition to fiber and antioxidants. Here is an overview of the nutritional profiles of plums and prunes:
Plums are relatively low in calories, but contain a good amount of important vitamins and minerals. A plum contains the following nutrients:
- Calories: 30
- Carbohydrates: 8 grams
- Fiber: 1 gram
- Sugars: 7 grams
- Vitamin A :5% of the RDI (Recommended Daily Intake)
- Vitamin C :10% of the RDI
- Vitamin K :5% of the RDI
- Potassium: 3% of the RDI
- Copper: 2% of the IDR
- Manganese: 2% of the IDR
In addition, a plum provides a small amount of B vitamins, phosphorus and magnesium.
Prunes are higher in calories than plums. A serving of 1 ounce plums (28 grams) contains the following:
- Calories: 67
- Carbohydrates: 18 grams
- Fiber: 2 grams
- Sugars: 11 grams
- Vitamin A: 4% of the RDI (Recommended Daily Intake)
- Vitamin K: 21% of the RDI
- Vitamin B2: 3% of the RDI
- Vitamin B3: 3% of the RDI
- Vitamin B6: 3% of the RDI
- Potassium :6% of the RDI
- Copper: 4% of the IDR
- Manganese: 4% of the IDR
- Magnesium: 3% of the IDR
- Phosphorus: 2% of the IDR
In general, the vitamin and mineral content of a serving of prunes and prunes differs slightly. Prunes contain more vitamin K than plums and are slightly higher in B vitamins and minerals. In addition, prunes are higher in calories, fiber and carbohydrates than fresh plums.
Summary: The vitamin and mineral content of plums and prunes differs slightly, but both are full of nutrients. In addition, prunes contain more calories, fiber and carbohydrates than fresh plums.
2. Raisins and Prune Juice Can Relieve Constipation:
Prunes and prune juice are well known for their ability to relieve constipation. This is partly due to the high amount of fiber in prunes. A plum provides 1 gram of fiber. The fiber in prunes is mostly insoluble, which means it doesn’t mix with water. It plays an important role in preventing constipation by adding bulk to the stool and can accelerate the speed with which waste moves through your digestive tract.
“In addition, prunes and prune juice contain sorbitol, which is a sugar alcohol with natural laxative effects”.
It has been shown that eating plums is much more effective in the treatment of constipation than many other types of laxatives, such as psyllium, which is a type of fiber that is often used to relieve constipation. In one study, people who consumed 2 ounces (50 grams) of plums every day for three weeks reported having a better stool consistency and a higher frequency compared to a group that consumed psyllium. It is important to keep in mind that eating too many plums at the same time can lead to undesirable effects, such as diarrhea. To prevent this from happening, it is best to keep a serving of 1/4 or 1/2 cup (44-87 grams) per day. If prune juice is being used, make sure it is 100% juice without added sugars. In addition, limit the serving size between 4 and 8 ounces (118-237 ml) per day.
Summary: Prunes and prune juice can be effective in relieving constipation due to its fiber and sorbitol content.
3. Prunes and Prunes are Rich in Antioxidants:
Prunes and prunes are rich in antioxidants, which are useful for reducing inflammation and protecting your cells from damage caused by free radicals. They are particularly rich in polyphenol antioxidants, which have positive effects on bone health and can help reduce the risk of heart disease and diabetes. In fact, some studies have shown that plums contain more than twice as many polyphenol antioxidants as other popular fruits, such as nectarines (pelón or pavia) and peaches. Many laboratory and animal studies have found that polyphenols in prunes and prunes have powerful anti-inflammatory effects, as well as the ability to prevent damage to cells that often lead to disease. In a test tube study, polyphenols in plums significantly reduced inflammatory markers associated with diseases of the joints and lungs. Anthocyanins, a specific type of polyphenol, appear to be the most active antioxidants in prunes and prunes. They can have powerful health effects, including reducing the risk of heart disease and cancer. However, although all these results are promising, more human studies are needed.
Summary: Prunes and prunes are rich in antioxidants called polyphenol, which can reduce inflammation and reduce the risk of several chronic diseases.
4. They can Help Lower Blood Sugar:
Plums have properties that can help with blood sugar control. Despite being quite high in carbohydrates, plums and prunes do not seem to cause a substantial increase in blood sugar levels after they are eaten. This is attributed to its potential to increase levels of adiponectin, a hormone that plays a role in the regulation of blood sugar. In addition, the fiber in plums may be partly responsible for their effects on blood sugar. Fiber slows the rate at which your body absorbs carbohydrates after a meal, causing blood sugar to rise gradually, instead of suddenly increasing causing spikes in levels. In addition, the consumption of fruits such as plums and prunes is associated with a lower risk of type 2 diabetes. However, be sure to keep portion sizes under control, as prunes are high in calories and can easily be eaten in excess. The size of a reasonable serving is 1/4 to 1/2 cup (44-87 grams).
Summary: Prunes and prunes are a good source of fiber and have been shown to reduce adiponectin levels. Both features can benefit blood sugar control.
5. Prunes can Promote Bone Health:
Prunes can be beneficial to improve bone health. Some studies have linked the consumption of plums with a lower risk of bone conditions such as osteoporosis and osteopenia, which are characterized by low bone density. Not only has prunes been shown to prevent bone loss, but they can also have the potential to reverse bone loss that has already occurred. It is still unclear why it seems that plums have these positive effects on bone health. However, it is believed that its antioxidant content and the ability to reduce inflammation play an important role. In addition, research suggests that the consumption of prunes may increase the levels of certain hormones that participate in bone formation. Prunes also contain several vitamins and minerals that have protective effects on the bones, including vitamin K, phosphorus, magnesium and potassium. While all of these findings are positive, most of the evidence regarding plums and bone health is based on the results of animal studies and test tubes. However, the very few research that has been done in humans on plum intake and bone health has given promising results. Compared to other fruits, prunes appear to be the most effective in preventing and reversing bone loss.
Summary: Prunes have several properties that can benefit bone health by preventing or reversing bone loss, which can reduce the risk of diseases such as osteoporosis.
6. Plums and Prunes Can Benefit Heart Health:
Consuming prunes and prunes regularly can have a protective effect on the health of the heart. They have been studied for their potential to reduce high blood pressure and cholesterol levels, which are the main risk factors for heart disease. In one study, people who drank prune juice and ate three or six prunes each morning for eight weeks were compared to a group of people who drank only a glass of water on an empty stomach. Those who consumed prunes and prune juice had significantly lower levels of blood pressure, total cholesterol and “bad” LDL cholesterol than the group that drank water. Another study found that men who had been diagnosed with high cholesterol had lower levels of LDL cholesterol after consuming 12 prunes daily for eight weeks. Several animal studies have produced similar results. Generally, mice fed with dried plum powder and plum juice appear to have lower cholesterol levels and a better “good” HDL cholesterol level. However, these results cannot be generalized to humans. The positive effects that prunes and prunes seem to have on risk factors for heart disease are probably due to their high fiber, potassium and antioxidant content. While the results of these studies are promising, keep in mind that more research is needed in humans to support the protective effects of prunes and prunes on the heart.
Summary: Prunes and prunes can promote heart health due to their possible role in reducing blood pressure and cholesterol levels.
7. Easy to Add to Your Diet:
Prunes and prunes are convenient and easy to incorporate into your diet. You can eat on your own, or enjoy plums and prunes in smoothies and salads, as in the following recipes:
- Spinach, Basil and Plum Salad
- Cinnamon Plum Smoothie
- Pasta salad with roast chicken and plum
- Plum Avocado Summer Salad
- Pruning salad, orange, fennel and onion
Prunes can also be consumed as juice and commonly eaten, which is the process of combining with water and then simmering, as in this recipe.
Summary: Plums and prunes can be easily added to your diet. They can be prepared in different ways and enjoyed in many types of recipes.
Plums are a very nutritious fruit. Both prunes and prunes are an excellent source of vitamins, minerals, fiber and antioxidants. In addition, they have several characteristics that can reduce the risk of many chronic diseases, such as osteoporosis, cancer, heart disease and diabetes. In addition, they taste delicious and require little preparation, so they are easy to incorporate into your diet.