March 20, 2021 · Written by Foodtolive Team

Top 10 Evidence-Based Health Benefits of Prunes

Top 10 Evidence-Based Health Benefits of Prunes

Nowadays the counters of our stores and supermarkets are full of a variety of dried fruits. Sometimes we don’t really know what to choose as the options are endless. However, among this assortment, there is a product that should be “nominated” as one of the most delicious and valuable dried fruits both from a medical and dietary perspective. Can you take a guess which one? That’s right – prunes.

Prunes – fragrant blue-black dried plums used as a food additive or as a component for prescriptions. Many centuries ago Turkish sultans and Persian noble families enjoyed this wonderful dried fruit during important feasts and celebrations. So, why did the top public officials of that time consume prunes?

Let’s answer this question by highlighting the Prunes Nutrition.

The USDA gives us the following list of the nutrients in 100 g of prunes: [1]

Energy250kcal
Protein3.12g
Total lipid (fat)0g
Carbohydrate, by difference59.38g
Fiber, total dietary6.2g
Sugars, total including NLEA31.25g
Calcium, Ca62mg
Iron, Fe1.12mg
Potassium, K725mg
Sodium, Na12mg
Vitamin A, IU1250IU

As you can see, Prunes Health Benefits are so enormous, that including this dried fruit in your diet an absolute must!

 

Top 10 Evidence-Based Health Benefits of Prunes

Here are Top-10 Prunes Health Benefits and reasons for consumption:

  1. For a good mood
    Prunes have a good effect on the nervous system and promote good mood. This product also helps to fight depression, boredom, anxiety, irritability and sadness, thus avoiding nervous breakdowns and even insomnia.
  2. For your immune system
    Due to their high potassium content, prunes improve water-salt metabolism and, as a result, kidney and liver function.
    If you want to improve your immune system, prunes come in great help. They increase the body’s resistance to various infections, so they are specifically recommended for people living in ecologically unfavorable regions. This dried fruit has the ability to absorb free radicals entering the body, which, in turn, can slow down the processes of premature aging of the human body.
  3. For fighting against bacteria
    One more prominent feature is that prunes destroy bacteria and pathogens. That’s why they help to keep a healthy mouth, and therefore, fight caries and unpleasant breath. But keep in mind that dried fruit is no substitute for your toothpaste and brush!
  4. For vision improvement
    Prunes are an excellent source of vitamin A, which is essential for good eyesight. One prune provides 3 percent of the recommended daily dosage of vitamin A.
  5. For brain functioning and hair growth
    Prunes activate the brain, and improve memory. So if you feel exhausted and weak, be sure to eat these dried fruits for an instant boost. Prunes are also a good source of vitamin B, vitamin C, and other useful vitamins which accelerate hair growth. These nutrients strengthen the hair from the roots and prevent from brittleness and damage.
  6. For heart health
    Due to the high content of potassium, prunes ensure the proper functioning of the heart and nervous system. Daily potassium intake helps to lower blood pressure and reduces the risk of such problems as dizziness.
  7. For relieving constipation
    If you suffer from constipation, note that prunes can eliminate this problem. All you need is to wash the dried fruits and place them into boiling water overnight. A half of glass is enough to drink to achieve the desired effect.
  8. For enriching your body with various vitamins
    Prunes contain protein, fiber, vitamins B1, B2, PP, C, provitamin A, as well as minerals – sodium, potassium, magnesium, phosphorus, and iron. Note that prunes retain almost the same nutrients as fresh plums.
  9. For beauty
    The product contains useful nutrients that fight free radicals and protect body tissues from oxidation. As a result, the aging process slows down, and at the same time your skin becomes smooth and elastic.
  10. For your bones and muscles
    Rich in mineral boron, prunes help to build strong bones and muscles. This fruit may also help with improving mental acuity and muscle coordination. [2]

Side effects

Considering all the benefits prunes can give us, we should also mind the fact that this product can cause harm if one has diabetes and or suffers from obesity. Intestinal discomfort and bloating can be caused by prune overconsumption. Diarrhea and constipation are among the major side effects too.

Healthline.com outlines that prunes do contain trace amounts of histamine, so it’s possible (though uncommon) to develop an allergy to them. [2]

Another restriction on the use of prunes is lactation. Mothers who breastfeed their babies should be very careful when choosing foods. Babies may have an allergy reaction if mothers eat even a few prunes. Even though allergy to prunes is an uncommon instance, it may still occur.

 

Top 10 Evidence-Based Health Benefits of Prunes

How to use prunes?

People who love to experiment with recipes, should at least once in their life try and add prunes to salads and meat dishes, as this is a wonderful component of any meal. It is a unique dried fruit that goes well with desserts, meats, and veggies. In addition, prunes are often used as stuffing for delicious European pastries.

Be sure to add prunes to your compotes to enhance the flavor. Chocolate lovers can try to cook prunes with chocolate to enjoy high-calorie but healthy sweets.

Due to its rich nutrition value, prunes are used as an effective component of various cosmetic facial masks.

Note that eating four to five prunes gives you about 280 mg of potassium or around 12% of your daily recommended intake. [3]

 

Top 10 Evidence-Based Health Benefits of Prunes

Is it essential for everyone to eat prunes?

Prunes are your “natural assistant” in maintaining beauty, health and overall well-being. Both men and women should consider including this dried fruit to their daily diet, however, the side effects must be also taken into account. For women prunes are an invaluable resource that helps maintain an attractive appearance at any age due to the rich nutritional data. These dried fruits are no less useful for the male body. Regular consumption of prunes can prevent the development of pathological processes that have a negative impact on potency.

Although for most people prunes are best known as a laxative, this product has much more pros than you could ever imagine.

Next time when you’re shopping at the store and are still in doubt about which dried fruit to choose, try to remember the Top 10 Evidence-Based Health Benefits of Prunes.

 

Sources

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/618500/nutrients

  2. https://www.healthline.com/health/food-nutrition/top-benefits-of-prunes-prune-juice

  3. https://www.webmd.com/diet/prunes-health-benefits#2