Benefits of dried prunes
Prunes are the unassuming dried fruit that often gets overlooked in favor of trendier options like dates or dried cranberries. However, these wrinkly delights pack an impressive nutritional punch and deserve their place in the spotlight.
At their core, prunes are simply dried plums. Specifically, prunes are made from dehydrating cultivars of European plum varieties like French Prune, Pacific, and Italian. The plums are harvested when fully ripe, then carefully dehydrated until around 75-80% of their moisture is removed, giving prunes their signature wrinkled exterior.
A brief history on prunes:
Prunes are dried plums that have been a part of human cuisine for centuries.
There are actually many different types and varieties of prunes produced globally.
The United States is a major producer of prunes, with California producing 99% of the domestic crop and around 40% of the world’s supply. Other top prune producing regions include:
- Chile
- France
- Argentina
- Australia
- South Africa
| Country | Prune Production (Metric Tons) |
|---|---|
| United States | 184,000 |
| Chile | 84,000 |
| France | 53,000 |
| Argentina | 28,000 |
| Australia | 9,000 |
| South Africa | 4,500 |
While they may be small, prunes are packed with nutrients that provide an array of impressive health benefits. A 1/2 cup (85g) serving of prunes contains:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 184 | – |
| Fiber | 6g | 24% |
| Vitamin K | 41mcg | 51% |
| Vitamin B6 | 0.3mg | 16% |
| Potassium | 528mg | 15% |
| Copper | 0.4mg | 22% |
| Manganese | 0.4mg | 17% |
Prunes are an excellent source of fiber, providing both insoluble and soluble varieties like sorbitol. They also supply a variety of vitamins and minerals like vitamin K, B vitamins, potassium, copper and manganese.
But beyond just the nutrient numbers, research is continuing to uncover the amazing potential benefits that eating prunes may provide. Let’s take a closer look at some of the key areas where prunes truly shine.
Benefits of dried prunes: surprisingly healthy
Benefit 1: Promotes Regularity and Relieves Constipation
One of the primary reasons prunes are so well-known is due to their ability to promote regular bowel movements and relieve constipation. This beneficial effect is thanks to prunes’ high fiber and sorbitol content.
The insoluble fiber found in prunes helps add bulk to stool and keep things moving smoothly through the digestive tract. But it’s the sorbitol, a natural sugar alcohol, that really gives prunes their fame as a gentle laxative.
Fun Fact: In the U.S., prunes used to be branded as “dried plums” in an attempt to change people’s perception of prunes as only being useful for elderly people dealing with constipation!
Numerous research studies have analyzed the effectiveness of prunes for constipation relief:
- A clinical trial in 40 participants found eating 10-12 prunes daily improved stool frequency and consistency better than psyllium supplements.
- Another study gave 50 constipated adults either prunes or psyllium. After 4 weeks, the prune group had significantly improved stool frequency and consistency compared to psyllium.
- Researchers believe the synergistic combination of fiber, sorbitol, phenolic compounds and other nutrients in prunes accounts for their superior constipation-relieving abilities.
While prunes should not be used as a full-time laxative, they can be an effective short-term natural remedy for occasional constipation. Start with 4-5 prunes per day and adjust intake as needed.
Benefits of dried prunes: Supports Bone Health
Moving beyond just regularity, prunes have emerged as a true superstar when it comes to promoting strong, healthy bones. This dried fruit punches well above its weight in providing nutrients that support bone density.
First, prunes supply an impressive amount of vitamin K. One serving covers over 50% of the daily vitamin K needs. Vitamin K plays a vital role in binding calcium to bone proteins, helping build bone mineral density.
But prunes also contain a unique blend of antioxidants and other compounds like boron that provide added bone-protecting benefits. Multiple studies have analyzed the effects of eating prunes on bone health:
“Intake of prunes is likely to have positive effects on bone health in men with osteopenia or osteoporosis.” – Hooshmand et al., 2016
- A 12-month trial in postmenopausal women found eating 10-12 prunes daily prevented bone loss and increased bone mineral density compared to participants not eating prunes.
- Another study in male osteoporosis patients revealed prunes helped reduce bone turnover markers and increase bone formation.
- Researchers believe the antioxidants, vitamin K, boron and other nutrients in prunes all contribute to their anti-osteoporotic effects.
While more research is still needed, current evidence indicates adding prunes to your diet may be a wise and tasty way to help maintain strong bones as you age. Their benefits extend far beyond just constipation relief.
Benefits of dried prunes: Rich Source of Antioxidants
Like many deeply colored fruits and vegetables, prunes contain a variety of powerful antioxidant compounds that can help neutralize free radicals and reduce oxidative stress in the body. This provides protection against cellular damage that contributes to disease development.
The main types of antioxidants found in prunes include:
Phenolic Compounds
- Neochlorogenic acid
- Chlorogenic acid
- Quercetin
- Cryptochlorogenic acid
Carotenoids
- Lutein
- Beta-carotene
Vitamin Antioxidants
- Vitamin C
- Vitamin E
While more research is still needed, some studies suggest the antioxidants in prunes may provide benefits like:
- Reducing inflammation
- Improving blood sugar control
- Supporting heart health
- Promoting healthy aging
For example, one study showed eating prunes daily for 1 year helped raise antioxidant levels and reduced markers of oxidative stress by over 30% in participants compared to a control group.
Prunes’ deep purple color is a clear indicator of their concentrated antioxidant content. Incorporating these delicious dried fruits into your diet provides an easy way to consume more of these protective plant compounds.
Other Potential Benefits
Beyond promoting regularity, supporting bones, and providing antioxidants, some additional potential benefits of eating prunes include:
- Blood Sugar Control: The fiber, antioxidants, and low glycemic index of prunes may help improve blood sugar regulation in people with diabetes or metabolic syndrome.
- Heart Health Support: Prunes contain nutrients like potassium, fiber, and antioxidants that may promote healthy blood pressure and cholesterol levels. More research is still needed.
- Cancer Protection: Some test-tube studies suggest prune extracts may inhibit cancer cell growth, but human studies are lacking.
While more research is still required to substantiate some of these potential benefits, it’s clear that prunes provide so much more than just fiber for occasional constipation relief.
How to Incorporate More Prunes Into Your Diet
There are countless ways to reap the health-promoting benefits of prunes by incorporating this dried fruit more into your diet. A few simple tips and suggestions:
1. Eat Prunes Plain as a Snack
Prunes make a perfect portable snack with no preparation required. Their chewy texture and naturally sweet-yet-tart flavor is surprisingly delicious on its own. Eat 4-6 prunes as a snack a few times per week.
2. Cook and Bake with Prunes
The sweet, concentrated flavor of prunes makes them ideal for enhancing both sweet and savory recipes. Common uses include:
- Baked into muffins, cakes, or cookies
- Pureed into smoothies or oatmeal
- Mixed into trail mixes or granolas
- Stuffed into meat dishes like pork or chicken
- Simmered into sauces or glazes
3. Drink Prune Juice or Prune Puree
While eating whole prunes is ideal for getting all of their fiber, drinking prune juice or using prune puree are other convenient options. Look for 100% prune juice with no added sugars.
Prune juice is especially useful for temporary relief from constipation. Start with 4-8 oz of prune juice per day. The sorbitol helps draw water into the intestines to soften stool.
Prune puree can also be used in place of things like applesauce or mashed bananas when baking to add nutrition and sweetness.
4. Aim for 1/2 Cup (85g) of Prunes Daily
For general health benefits, most experts recommend eating around 1/2 cup or 85 grams of prunes per day. This provides a good amount of fiber, antioxidants, vitamins and minerals.
However, when using prunes for their laxative effect, you may need to adjust the amount up to 1 cup or down to 1/4 cup depending on your individual response.
Delicious and Nutritious Prune Recipes
Prunes are not only nutritious but also versatile in the kitchen. Try these delicious prune recipes and add some variety to your meals:
1. Prune and Yogurt Parfait Layer plain yogurt, chopped prunes, and granola for a healthy and satisfying breakfast or snack. Add honey for extra sweetness.
2. Prune Energy Balls Combine chopped prunes, nuts, oats, and honey to make energy balls for a quick and easy snack on the go.
3. Prune Chicken Stuff chicken breasts with a mixture of chopped prunes, goat cheese, and herbs for a flavorful and healthy dinner option.
4. Prune Smoothie Blend prunes, almond milk, banana, and spinach for a delicious and nutrient-packed smoothie.
5. Prune Oat Bars Mix prunes, oats, honey, and almond butter to make homemade oat bars that are perfect for snacking. With so many ways to enjoy prunes, it’s easy to incorporate this nutritious dried fruit into your diet.
Try different recipes and discover your new favorite way to enjoy the benefits of prunes.
Potential Precautions with Prunes
Prunes are generally considered a very safe and healthy dried fruit option for most people. However, there are a few precautions to be aware of:
- Digestive Side Effects: Due to their high fiber and sorbitol content, prunes may initially cause some gas, bloating or loose stools if you consume too many too quickly. Start low and increase intake gradually.
- Increase Fluids: Be sure to drink plenty of water and fluids when increasing your prune/fiber intake to allow the fiber to move smoothly through your digestive tract.
- Medication Interactions: The soluble fiber in prunes may potentially reduce the absorption of certain medications. Speak to your doctor or pharmacist.
- Not for Infants: The laxative effects of prunes and prune juice can be too powerful for an infant’s digestive system. Avoid giving prunes to babies under 6-12 months unless approved by a pediatrician.
As long as you gradually increase your prune intake and stay hydrated, most people can reap the benefits of this dried fruit without any major issues.
Other Potential Benefits
Beyond promoting regularity, supporting bones, and providing antioxidants, some additional potential benefits of eating prunes include:
- Blood Sugar Control: The fiber, antioxidants, and low glycemic index of prunes may help improve blood sugar regulation in people with diabetes or metabolic syndrome.
- Heart Health Support: Prunes contain nutrients like potassium, fiber, and antioxidants that may promote healthy blood pressure and cholesterol levels. More research is still needed.
- Cancer Protection: Some test-tube studies suggest prune extracts may inhibit cancer cell growth, but human studies are lacking.
While more research is still required to substantiate some of these potential benefits, it’s clear that prunes provide so much more than just fiber for occasional constipation relief.
My Conclusion
Dried prunes are a true nutritional gem that deserves a place in any health-conscious diet. Beyond their reputation as a natural laxative, these wrinkly fruits offer a wealth of benefits, from promoting digestive health and bone strength to combating inflammation and oxidative stress.
With their versatility in both sweet and savory dishes, incorporating prunes into your meals and snacks is a simple and delicious way to boost your intake of fiber, antioxidants, vitamins, and minerals.
Whether you enjoy them as a convenient snack or incorporate them into your favorite recipes, prunes are a nutrient-dense addition that can contribute to overall well-being.
Remember, when selecting and storing dried prunes, look for plump, shiny specimens and store them in an airtight container or resealable bag. And as with any food, moderation is key – consume prunes in reasonable amounts as part of a balanced diet to reap their benefits without experiencing any potential downsides.
So why not give these unassuming dried fruits a chance? Embrace the remarkable power of dried prunes and experience the delightful combination of sweetness, chewiness, and a host of health-promoting properties.
