Health benefits of prunes

Health benefits of prunes

  • Dried plum fruits are called dried plums or prunes. Prunes are highly nutritious fruits.
  • They are sweet with a complex flavor, and have a sticky texture.
  • The dried fruit is available year round.
  • Let’s take a look at the health benefits of prunes:
  • Antioxidant rich:
  • Prunes are a good source of neochlorogenic and chlorogenic acid, which function as antioxidants. These antioxidants protect us from the damaging effects of free radicals. They also prevent the fats in our bloodstream from being damaged by oxygen. The oxidation of fats has been linked to many diseases including many types of cancers.
  • Breast cancer prevention:
  • A study involving 51,823 postmenopausal women showed that those who consumed the most fruit fiber, including prunes, had a 34% reduction in the risk of breast cancer.
  • Digestive system:
  • Prunes are well known for their constipation preventing properties. These properties are mainly due to their fiber content. The fiber in prunes help move fecal matter through the body quicker, decreasing the risk of colon cancer and hemorrhoids. Fiber also feeds the “good bacteria” in the large intestine, fueling it to protect the colon.
  • Eye health:
  • Prunes are high in lutein, zeaxanthin, and beta-carotene, which protect against age related eye diseases such as macular degeneration and cataracts.
  • Lower cholesterol:
  • They contain a compound called propionic acid, which may be responsible for the cholesterol-lowering benefits of prunes. Propionic acid has shown the ability to reduce the effects of HMG-CoA reductase, an enzyme that is responsible for producing cholesterol in the liver. By inhibiting this enzyme, blood cholesterol levels are reduces.
  • Regulate blood sugar:
  • Prunes are an excellent source of fiber, which regulates blood sugar by slowing down the rate of food leaving the stomach, and delaying the absorption of sugar in our bodies. The fiber also increases insulin sensitivity, which can help prevent and treat diabetes.
  • Weight loss:
  • Prunes contain a very good amount of fiber, with 12.4 g per cup. This is 49% of the daily value for dietary fiber. When eating prunes, the high fiber content will make you feel full faster, so you eat less. Perfect for losing weight!
  • Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only.
  • For the health benefits of dates. 
  • For the health benefits of figs. 
  • REFERENCES:
  • 1. “Dietary Fiber Intake and Risk of Postmenopausal Breast Cancer Defined by Estrogen and Progesterone Receptor Status–a Prospective Cohort Study among Swedish Women.” NCBI. U.S. National Library of Medicine, n.d. Web. 06 Nov. 2013.
  • 2. “Randomised Clinical Trial: Dried Plums (prunes) vs. Psyllium for Constipation.” NCBI. U.S. National Library of Medicine, n.d. Web. 06 Nov. 2013.
  • 3. “Nutrition Facts and Analysis for Plums, Dried (prunes), Uncooked.” Self Nutrition Data. Self Nutrition Data, n.d. Web. 06 Nov. 2013.

 

 

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