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You can use this information to know the contribution in your diet of this or other foods. This information can help you eat better by preparing recipes with healthy and nutritious prunes, however, the information on this and other foods has been obtained from various sources and may not be totally accurate, so you should consult your doctor or a nutritionist before starting any regimen or making drastic changes to your diet.
On this page you can also find the characteristics of prunes with other foods.
Properties of prunes
Among the foods in the category of fruits that we have available among the foods in our usual store or supermarket, is the prunes.
This food belongs to the group of dried fruits.
Below you can see information about the nutritional characteristics, properties and benefits that prunes bring to your body, as well as the amount of each of its main nutrients.
If you are not a fan of prunes, think that you are not alone. In fact, women between the ages of 25 and 54 tend to react negatively to the name "raisins."
It's no wonder that prunes fell out of favor for their close relationship with constipation relief. It's definitely not one of the sexiest fruits, but there's no denying the effectiveness of this dried fruit with constipation in particular. Prunes, or dried plums, have been sold as a popular digestive remedy for decades and work as a laxative in three different ways. Prunes contain fiber, a type of sugar alcohol called sorbitol that has the ability to soften stools and is a natural laxative compound called diphenyl isatin. It's no wonder that prunes can unblock your intestines when you eat them in the morning.
In addition to the benefits that prunes bring to your digestive tract and the fact that you can have something sweet for only 30 calories, plums and prunes have other wonderful properties for your health:
Prunes help prevent disease
Dried plums not only protect your brain from the damage that free radicals can cause, but also help prevent chronic diseases such as cardiovascular disease and cancer. Prunes and regular plums contain high levels of phytonutrients called phenols. They contain a particularly high amount of two unique phytonutrients called chlorogenic and neoclogenic acid. Numerous studies show that these phytonutrients help prevent damage to cells, particularly when it comes to the oxidation of fat molecules in the body. Since all of our cell membranes, as well as brain cells, are largely made up of fat, these are important phytonutrients to consider in our daily diet. These compounds also have the ability to inhibit the oxidation of LDL cholesterol, making them an important factor in the prevention of chronic diseases.
Prunes help prevent type 2 diabetes and obesity
Prunes and regular plums are rich in soluble fiber that helps keep blood sugar levels stable. Soluble fiber slows the rate at which food leaves the stomach and, as a result, slows the absorption of sugar into the bloodstream. Soluble fiber also increases the body's sensitivity to insulin. The soluble fiber in prunes helps you feel more satisfied when you eat them, thus preventing you from overeating and gaining weight later.
Prunes and regular plums help lower cholesterol
This soluble fiber that we just talked about also helps lower cholesterol by absorbing excess bile from the intestine and later excreting it. Bile is made up of cholesterol from the liver in order to digest fat. When the body excretes the bile, along with the fiber from the prunes, the liver must use the cholesterol in our body to produce more bile. This reduces the amount of cholesterol we have in circulation. Soluble fiber can also inhibit the amount of cholesterol made by the liver.
Improved bone health and reduced risk of osteoporosis
Recent studies show that prunes and regular plums are the most effective fruits for preventing and reversing bone loss. The reason is that plums are rich sources of phenolic compounds and flavonoids.
Prunes are a good source of vitamin C
The ability of prunes and normal plums to help our body in the absorption of iron may be due to its high content of vitamin C. High amounts of vitamin C, also helps the development of the immune system and helps our body with the formation of collagen, that is, it encourages the construction of strong and healthy tissues.
Nutrients in prunes
Prunes are a food rich in vitamin K since 100 g. of this fruit contain 59.50 ug. of vitamin K.
This food also has a high amount of potassium. The amount of potassium it has is 824 mg per 100 g.
With an amount of 17.80 g per 100 grams, prunes are also one of the foods with the most fiber.
Among the nutritional properties of prunes it should be noted that it has the following nutrients: 2.30 mg. iron, 2.18 g. protein, 41 mg. calcium, 1 mg. of iodine, 0.40 mg. zinc, 42.40 g. of carbohydrates, 27 mg. magnesium, 8 mg. sodium, 75 ug. of vitamin A, 0.15 mg. of vitamin B1, 0.12 mg. of vitamin B2, 1.90 mg. of vitamin B3, 0.46 ug. of vitamin B5, 0.15 mg. of vitamin B6, 0 ug. of vitamin B7, 4 ug. of vitamin B9, 0 ug. of vitamin B12, 2 mg. of vitamin C, 0 ug. of vitamin D, 2.30 mg. of vitamin E, 73 mg. phosphorus, 218.68 kcal. calories, 0 mg. cholesterol, 0.52 g. of fat, 42.40 g. of sugar and 64 mg. purines.
Benefits of prunes
Prunes, being a food rich in potassium, help good circulation, regulating blood pressure, making it a beneficial food for people suffering from hypertension. The potassium contained in this fruit helps regulate body fluids and can help prevent rheumatic diseases or arthritis.
Taking prunes, as they are among the foods rich in fiber, helps to promote intestinal transit. Including foods with fiber in the diet, such as this fruit, also helps control obesity. It is also recommended to improve glycemic control in people with diabetes, reduce cholesterol and prevent colon cancer.
The high content of vitamin K in this fruit makes taking prunes beneficial for proper blood clotting. This food is also beneficial for the metabolism of the bones.
Nutrition Facts Tables for Prunes
Below is a table with the summary of the main nutrients of prunes as well as a list of links to tables showing the details of their nutritional properties of prunes. They include its main nutrients as well as the proportion of each.
|Vitamin A||75 ug.||Vitamin C||2 mg.|
|B12 vitamin||0 ug.||Calcium||41 mg.|
|Iron||2.30 mg.||Vitamin B3||1.90 mg.|
The amount of the nutrients shown in the previous tables corresponds to 100 grams of this fruit.