Prunes aren't your thing? You're not the only one who feels this way. According to a study in the United States, women aged 25 to 54 had a negative reaction to the thought of prunes, thus the California Prune Board lobbied the Food and Drug Administration to rename prunes to the more appealing "dried plums." And it was successful! Prunes are plums that have been dried naturally in the sun without going through any kind of fermentation. "I've studied a variety of fruits over the course of my career, including figs, dates, strawberries, and raisins, and none of them come close to having the same impact on bone density as dried plums or prunes." According to Florida State University researcher Bahram H. Arjmandi, "all fruits and vegetables have a favourable influence on nutrition, but this specific meal is remarkable in terms of bone health." The health benefits of prunes are many.
The Dried Plum Is Here To Stay
This inconspicuous fruit, all crinkled and wrinkled, is surprisingly high in fibre and a powerhouse of vitamins and minerals, including potassium, iron, and retinol. "Prunes contain beta-carotene and are high in vitamin K. Each prune (about 9.5 g) contains around 23 kcal and 0.7 g fibre. Dr. Rupali Datta, Chief Clinical Nutritionist at SmartCooky, recommends adding an ounce (28g) to smoothies or trail mixes to boost fibre and antioxidant content. One cup of prunes has 87 percent of the daily necessary vitamin K consumption, as well as more than 20% of major B vitamins, 8% calcium, and 27% potassium.
Prunes' Nutritional Values
Prunes are a nutritional powerhouse, and including them in your daily diet may bring a slew of health advantages. A 100-gram meal of prunes has 240 calories, 2.18 grammes of protein, 7.1 grammes of fibre, and roughly 63.88 grammes of carbs, according to the US Department of Agriculture.
Here's a list of 7 health benefits of Prunes:
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1. Enhances vision
Prunes are a good source of vitamin A, which is necessary for good eyesight. One prune provides 3% of the necessary daily vitamin A consumption. Night blindness, dry eyes, macular degeneration, and cataracts are all symptoms of vitamin A deficiency.
Prunes have several health advantages, including being a good source of vitamin A.
2. Antioxidant Powerhouse
Despite the fact that blueberries are abundant in antioxidants, prunes are much higher. According to a study done by Tufts University researchers in Boston, prunes, or dried plums, are the most antioxidant-rich food. Prunes include antioxidants such as manganese, iron, and plant phenolics, which help protect cell membranes from free radical damage.
3. Maintain a healthy heart
"Prunes are rich in potassium, a vital element that maintains healthy cardiac and nerve activity throughout the body," explains Dr. Adarsh Kumar of the National Heart Institute's Internal Medicine Department. Potassium consumption on a daily basis lowers blood pressure and lowers the risk of dizziness, heart disease, heart attack, and stroke. Prunes have several health advantages that should not be overlooked.
Prunes have a high potassium content, which is a crucial mineral for the heart's normal functioning.
4. Helps with constipation
For years, prunes have been marketed as a popular digestive aid. According to the April 2011 edition of Alimentary Pharmacology and Therapeutics, prunes are more effective than psyllium as a laxative. Prunes assist the body ineffectively digesting meals, relieving constipation, and maintaining a regular bowel movement. This is due to prunes' high fibre and sorbitol content. Did you know that only one prune has 3% of the required daily fibre intake? Because it draws moisture into the digestive system and stimulates bowel movements, sorbitol, the natural sugar found in prunes, acts as a laxative. Note: If you consume too many prunes, the high sorbitol and fibre content might induce gastrointestinal upset.
Prunes' advantages: Prunes have long been used as a popular digestive aid.
5. Anti-Osteoporosis Protection
A single serving of prunes (100 grammes) meets the daily boron need, while the potassium in prunes promotes bone health. Prunes, according to Florida State University, may be able to help postmenopausal women reverse osteoporosis. Postmenopausal women were advised to consume 100 grammes of dried plums each day for the research, and after just three months, their bone formation indicators had improved, compared to a control group who ate 75 grammes of dried apples. Prunes also contain anti-inflammatory effects, making them an excellent choice for arthritis sufferers.
Prunes provide several health advantages. A single serving of prunes (100 grammes) meets the daily boron requirement.
6. Helps to maintain hair health
Hair loss, dryness, and discolouration are all symptoms of iron deficiency. Prunes are also high in iron, which contributes to the general health of your hair and provides several advantages. They are high in vitamins B, C, and E, all of which are beneficial to hair development. These nutrients protect your hair from breakage and damage by strengthening it from the roots.
7. Beneficial to the Skin
Prunes provide vitamins and minerals that aid in the maintenance of good skin. This simple fruit also aids in the slowing of the ageing process and the prevention of wrinkles. It's a great snack since it's high in minerals and gives you a healthy glow. That's how delicious it is!
Benefits of Prunes: Prunes include vitamins and minerals that aid in the maintenance of good skin.
What's the Bottom Line?
Prunes provide health advantages but don't eat too much of them. "Prunes are rich in natural sugar, therefore eating too many may not be beneficial for anyone controlling their weight," explains Delhi-based nutritionist Anshul Jaibharat. After all, everything in excess is stored as fat in the body. Prunes have so high nutritional contents that even if you just eat one piece, you'll get enough nutrients. You may slice them into thin bits and add them to hot or cold cereal, mix them as a sugar alternative in smoothies and shakes in the summer, or add them to cookie dough. Prunes are a great pre-workout snack since they're high in fibre and provide you with a jolt of energy." Prunes may also be used in savoury cuisine. Basically, every recipe that goes well with raisins also goes well with prunes. To make a sauce that goes well with chicken or pork, simmer prunes and apples in chicken stock. You may also cook prunes until soft and purée them to form a prune paste that can be spread on toast, or top pizza, pancakes, and waffles with bite-sized prunes for extra flavour.
