5 miraculous benefits of prunes

Prunes, which help normalize digestion and strengthen bones, contain many antioxidants and beneficial substances. However, there are situations that should be considered when consuming.

Prunes are a delicious and healthy dried fruit that can be used in place of desserts and added to recipes.

Not all plums are suitable for drying and turning into dried fruit. Small fruits are used, as they are easier to dry. The fruit should contain about 20 percent dry matter and 12 percent sugar, while the composition should contain as little water and acid as possible.

In most cases, large-scale productions dry the plums in steam-air chambers. Up to 60 percent of the liquid is removed from the fruit. It is then boiled to soften the fruit.

Prunes go well with different foods, are used for pastries and desserts, make jams and marmalades, and are used as fillings in some recipes.

5 miraculous benefits of prunes #1


1 serving of prunes (about 28 grams) contains:

– 67 calories

– 18 g carbohydrates

– 2 gr lif

– 11 g sugar

It also contains B vitamins, vitamin K, copper, manganese, magnesium, phosphorus and iron. Prunes contain more calories, fiber and carbohydrates than fresh plums.

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5 benefits of prunes

Prunes are rich in vitamins and minerals, fiber and antioxidants. These substances help normalize digestion, protect the body from chronic inflammation, and improve heart and bone health.

Improves Metabolism

Prunes contain a lot of fiber. The insoluble fiber it contains helps the digestive process and normalizes stool. Soluble fibers increase the absorption of nutrients from food.

Fiber also speeds up the rate at which food passes through the digestive tract. Prunes also contain sorbitol, which has a natural laxative effect. In one study, people ate about 50 grams of prunes every day for three weeks. Compared to the group that took a drug, their digestion improved.

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Strengthens Bones

Prunes have a large amount of antioxidants, as well as vitamin K, phosphorus, magnesium and potassium. It prevents bone loss and helps healthy bone formation. Research has found that prunes can also reduce the risk of osteoporosis and osteopenia, which are associated with low bone density.

There are no final conclusions about what exactly in prunes has such an effect on the bones. However, experts attribute this property to the antioxidants found in prunes and their ability to reduce inflammation.

Also, prunes can increase the level of hormones involved in bone formation. Studies show that compared to other fruits, plums are most effective at preventing bone loss and even stopping this process if it has already started.

Contains Antioxidants

Antioxidants protect cells from free radical damage and reduce inflammation within the body. Polyphenols protect against heart disease and diabetes. One study showed that the antioxidants and polyphenols in prunes significantly reduced the inflammatory processes associated with joint and lung disease.

Anthocyanins are a special type of polyphenol that is considered the most active antioxidant in prunes. They can reduce the risk of developing heart disease and cancer.

May Lower Blood Sugar Levels

Prunes contain neochlorogenic and chlorogenic acids that help lower blood sugar and LDL cholesterol (bad cholesterol).

If you eat some prunes, you probably won’t experience a significant spike in blood sugar, despite the high carbohydrate content. Experts attribute this to its ability to increase the level of adiponectin, a hormone that plays an important role in regulating blood sugar.

The fiber in prunes also slows the rate at which the body absorbs carbohydrates after a meal. Therefore, sugar does not rise suddenly, but gradually. However, prunes are high in calories and easy to overeat. The average serving size is 44-87g.

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Strengthens Cardiovascular Health

In one study, participants were divided into two groups. One group drank prune juice and ate up to six prunes a day. The second group drank a glass of water on an empty stomach. The experiment lasted 8 weeks. In the first group, the level of bad cholesterol was significantly lower than in the second group.

Several animal studies have yielded similar results. Consumption of prunes protects against cardiovascular diseases by supporting cardiovascular health.

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In moderation, consumption of prunes is not harmful. But if you eat it uncontrollably, you may experience a number of unpleasant side effects.

Eating too many prunes can cause diarrhea due to the laxative effect of the fiber and sorbitol they contain. Also, because of these substances, prunes can cause gas formation, nausea, cramps, and even vomiting.

100 g of prunes contain 14.7 g of sorbitol, and only 5 g of sorbitol is potentially bloating. Consumption of 20 g or more of sorbitol can cause serious side effects.

Acrylamide is a chemical that can form in foods when heated. It occurs as a result of the interaction of sugars and a certain amino acid (asparagine). Excessive consumption of acrylamide can increase the risk of various diseases.

5 miraculous benefits of prunes #4


Prunes are rich in many micro and macro elements. It is full of iron, potassium, calcium, sodium, as well as fiber, pectins, organic acids, carbohydrates, proteins. Therefore, it is a good source of biologically active substances.

The high fiber content in prunes helps regulate bowel movements. Chronic constipation is a common problem in the elderly and can be a painful problem for babies as well. Prune juice acts as a laxative, thanks to its high sorbitol content.

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In addition, the vitamin A it contains has a beneficial effect on vision, and potassium contributes to the prevention and faster recovery of cardiovascular diseases.

Thanks to antioxidants, prunes also have a rejuvenating effect on the skin and strengthen immunity. Prunes have antibacterial properties. It is recommended in oral infections, in the fight against Salmonella and E. coli.

Prunes play an important role in the normalization of metabolism and regulation of the digestive system. Eating 5 prunes every day will help remove harmful substances from the body, reduce constipation and improve bowel function.

But everything is good in moderation, so the recommended dose for those who control blood sugar is no more than 200 grams per day. And it is better to eat before the main meal. People with diabetes should avoid eating large amounts (more than 400 g per day) of fruits with a high glycemic index (bananas, melons, very ripe pears and plums). In addition, jams, sugary syrups, marmalades and especially fruit juices with added sugar should not be consumed too much.

Prunes are already high-carb foods, so added sugar or chocolate increases their calorie content and becomes a threat to patients with diabetes and overweight. Unstable digestion, irritable bowel syndrome, etc. In such cases, excessive use of prunes is not recommended.

Also, prunes contain a fairly significant amount of vitamin K (65 mcg in 5 grains), which is worth remembering for patients taking blood thinners.

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