Prunes: Nutritional Profile, Health Benefits, Recipes and More
Nahida Wankhade
July 7, 2023
Nutrition
Prunes are dried plums with a wrinkled appearance. Prunes have garnered significant popularity and enjoy widespread use in various cultures and cuisines worldwide. These have gained popularity and widespread use due to their numerous health benefits and versatility. They are widely consumed as a natural remedy for constipation and digestive issues.
They are often consumed as a standalone snack and incorporated into both sweet and savory dishes. Prunes lend their rich, sweet flavor to stews, tagines, and baked goods like cakes and bread. They are also commonly used in energy bars, trail mixes, and smoothies for added nutrition and natural sweetness.
Nutritional Profile of Prunes
100 grams of Prunes contains:
- Calories: 240
- Protein: 2.18 g
- Fat: 0.38 g
- Carbohydrates: 63.9 g
- Fibre: 7.1 g
- Sugar: 38.1 g
- Sodium: 2 mg
- Vitamin K: 59.5 mcg
- Potassium: 732 mg
Prunes are packed with essential nutrients. They are an excellent source of dietary fiber, which aids digestion and promotes bowel regularity. Prunes are rich in vitamins, particularly vitamin K, which is important for bone health and blood clotting. They also contain minerals like potassium, which supports heart function, and magnesium, which is vital for muscle and nerve function. Additionally, prunes are packed with antioxidants that help protect against cell damage. Overall, prunes offer a nutrient-dense package that contributes to a healthy diet and well-being.
Potential Health Benefits of Prunes
Prunes, which are dried plums, offer a range of health benefits due to their nutrient content and various bioactive compounds. Here are some of the potential health benefits of prunes:
1. Contains Adequate Antioxidants
Antioxidants in prunes play a crucial role in supporting overall health and well-being. These compounds, such as phenolic compounds and vitamin C, help protect the body against oxidative stress caused by harmful free radicals. Studies have proven that by neutralizing free radicals, antioxidants help reduce cellular damage and inflammation, contributing to a lower risk of chronic diseases like heart disease, cancer, and neurodegenerative disorders. Consuming prunes, which are rich in antioxidants, can therefore support the body’s defense mechanisms and promote long-term health.
2. Aids Digestive Health
Prunes contribute to digestive health through their high fiber content. The fiber in prunes adds bulk to the stool, aiding in regular bowel movements and preventing constipation. According to trials, it also promotes the growth of beneficial gut bacteria, which helps maintain a healthy digestive system. Additionally, prunes contain sorbitol, a natural sugar alcohol that acts as a mild laxative, further supporting digestive regularity.
3. Supports Bone Health
Prunes support bone health due to their high content of essential nutrients. They are particularly rich in vitamin K, which has been proved through various studies to play a crucial role in bone metabolism and helps maintain bone density. Prunes also provide minerals like potassium and magnesium, which contribute to overall bone health. Studies on women have proved that regular consumption of prunes can aid in preventing bone-related conditions such as osteoporosis and promote stronger and healthier bones.
4. Manages Weight
Prunes can be beneficial for weight management due to their fiber content and nutrient composition. According to some studies, the high fiber content in prunes promotes satiety, making you feel fuller for longer and potentially reducing overall calorie intake. Additionally, prunes have a low glycemic index, meaning they release sugar into the bloodstream gradually, helping to stabilize blood sugar levels and control cravings. Moreover, prunes are a naturally sweet and flavorful alternative to high-calorie snacks, providing a satisfying treat with fewer calories.
5. Prevents Cardiovascular Diseases
Some studies suggest that prunes offer potential benefits in preventing cardiovascular diseases. They are rich in antioxidants that help reduce oxidative stress and inflammation, which are key factors in the development of cardiovascular issues. The fiber content in prunes may help lower cholesterol levels by reducing the absorption of dietary cholesterol in the gut. Additionally, potassium found in prunes supports heart health by maintaining healthy blood pressure levels. Regular consumption of prunes, as part of a balanced diet, may contribute to a reduced risk of cardiovascular diseases.
6. Controls Blood Sugar Spike
Prunes can aid in regulating blood sugar levels due to their unique combination of fiber, antioxidants, and low glycemic index. The high fiber content slows down the absorption of sugars into the bloodstream, preventing spikes in blood sugar levels. The antioxidants in prunes may also help improve insulin sensitivity and reduce insulin resistance. Moreover, the low glycemic index of prunes means they have a minimal impact on blood sugar levels, making them a suitable choice for individuals managing diabetes or wanting to maintain stable blood sugar levels.
7. Reduces Inflammation
Evidence proves that prunes possess anti-inflammatory properties that can help reduce inflammation in the body. They contain antioxidants, such as phenolic compounds and vitamin C, which combat oxidative stress and neutralize free radicals known to contribute to inflammation. The fiber content in prunes also aids in reducing inflammation by promoting a healthy gut microbiome.
Additionally, prunes contain flavonoids and other bioactive compounds that have anti-inflammatory effects. Including prunes in your diet can be beneficial in mitigating chronic inflammation and supporting overall health and well-being.
8. Strengthens Immunity
Prunes can contribute to a strengthened immune system through their nutritional profile. They are a rich source of vitamins and minerals, including vitamin C, which plays a vital role in immune function. Vitamin C supports the production of white blood cells and enhances the body’s ability to fight infections. Prunes also contain antioxidants that help protect immune cells from damage caused by free radicals. Including prunes as part of a balanced diet can aid in supporting a robust immune system.
9. Improves Skin Elasticity
Prunes may enhance skin elasticity due to their antioxidant properties and nutrient content. Antioxidants in prunes help combat oxidative stress, which can contribute to skin aging. Prunes also provide vitamins and minerals that support collagen production and promote skin health. Additionally, the high fiber content in prunes aids in maintaining overall skin health by supporting digestion and detoxification processes.
Summary
Prunes offer numerous health benefits due to their nutrient content and bioactive compounds. They are rich in antioxidants, aiding overall health and reducing the risk of chronic diseases. Prunes promote digestive health, support bone health, aid weight management, and regulate blood sugar levels. They also reduce inflammation, strengthen the immune system, and provide a range of essential vitamins and minerals. Including prunes in a balanced diet can contribute to long-term well-being.
Prunes and Weight Loss
Prunes can be a helpful addition to a weight loss plan due to their nutritional properties. Here is how it can contribute to your weight loss journey:
- Nutrient Density: While prunes are relatively low in calories, they provide a range of essential nutrients, including vitamins, minerals, and antioxidants. When included as part of a balanced diet, prunes can help meet nutritional needs while maintaining a calorie-controlled intake.
- Alternative to High-Calorie Snacks: Prunes offer a naturally sweet and flavorful taste, making them a satisfying alternative to high-calorie snacks and desserts. Choosing prunes as a healthier snack option can contribute to weight loss efforts.
- High Fiber Content: Prunes are rich in dietary fiber, which promotes feelings of fullness and satiety. Consuming fiber-rich foods like prunes can help control appetite, reduce overeating, and manage calorie intake.
- Natural Laxative Effect: Prunes contain sorbitol, a natural sugar alcohol with a mild laxative effect. This can help regulate bowel movements, prevent constipation, and support a healthy digestive system.
- Low Glycemic Index: Prunes have a low glycemic index, meaning they have a minimal impact on blood sugar levels. This helps prevent spikes and crashes in blood sugar, promoting more stable energy levels and reducing cravings for sugary foods.
However, remember that weight loss is a complex process that involves multiple factors, including overall diet, physical activity, and individual metabolism. Prunes should be consumed in moderation as part of a well-rounded, calorie-controlled diet and a healthy lifestyle to support weight loss goals. It’s always best to consult a healthcare professional or a registered dietitian for personalized advice on weight loss strategies.
Recipes With Prunes
Prune Smoothie
Ingredients
- 150 g ripe banana
- 50 g prunes, pitted
- 1 tsp. chia seeds
- 250 ml milk
- 100 g yoghurt
Method:
- Blend all ingredients together until smooth. Enjoy it as a breakfast to go.
Prune Energy Bar
Ingredients:
- 150 g Prunes
- 75 g almonds
- 50 g pumpkin seeds
- ½ teaspoon of cinnamon
- 1 teaspoon vanilla extract
- 1 tablespoon coconut oil
Method:
- Add all ingredients into a food processor and pulse together until it forms a sticky dough.
- Press this evenly into a baking dish and let set in the fridge or freezer overnight. Once set, cut into bars.
Side Effects and Precautions
1. Digestive Issues
Prunes are known for their laxative effect due to the presence of sorbitol and high fiber content. While this can be beneficial for relieving constipation, consuming excessive amounts of prunes or increasing intake abruptly may lead to diarrhea, bloating, or gas. It’s important to consume prunes in moderation and gradually increase intake if you’re not accustomed to high-fiber foods.
2. Nutrient Interactions
Prunes contain certain compounds that may interact with the absorption of minerals like calcium and iron. If you’re on a specific dietary regimen or have concerns about nutrient interactions, it’s recommended to consult with a healthcare professional or registered dietitian.
3. Sugar Content
Prunes are dried plums, which means they are more concentrated in sugar compared to fresh plums. Although the sugar in prunes is natural, it’s still important to be mindful of portion sizes, especially if you have diabetes or are following a low-sugar or low-carbohydrate diet.
4. Allergies
Some individuals may have allergies to prunes or other dried fruits. If you have a known allergy to plums or other fruits, it’s best to avoid prunes or seek medical advice before consuming them.
Summary
Prunes may cause digestive issues if consumed excessively, interact with mineral absorption, have concentrated sugar content, and pose risks for individuals with fruit allergies. Moderate consumption, gradual increase for high-fiber foods, and seeking medical advice in specific cases are recommended.
HealthifyMe Suggestion
Want to eat prunes daily. Try this refined sugar free prune jam which can be made easily and stored for upto 4 weeks. Add chopped 300 g plum along with 2 tbsp lemon juice, 2 tbsp maple syrup in a saucepan and cook until the prunes are soft. Add 2 tbsp chia seeds and stir through for a minute and then turn the heat off. Allow the plum jam to thicken by cooling down at room temperature. Store in an airtight jar in the fridge and use as needed.
Conclusion
Incorporating prunes into your diet can be a delicious and nutritious way to enhance your overall health and well-being. The numerous benefits of prunes make them a valuable addition to any balanced diet. Whether you’re seeking improved digestion, stronger bones, heart health, or even weight management, prunes have got you covered.
To reap the benefits of prunes, consider incorporating them into your daily routine. You can enjoy them as a standalone snack, add them to your breakfast cereal or yogurt, or use them in baking and cooking. However you choose to include them, prunes offer a tasty and convenient way to boost your health.
Remember, it’s always essential to consult with a healthcare professional or a registered dietitian before making significant changes to your diet, especially if you have any specific health concerns or conditions.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
What prune means?
A prune refers to a dried plum, typically obtained by drying a specific variety of plum called the European plum (Prunus domestica). The drying process concentrates the natural sugars and flavors, resulting in a sweet and chewy fruit.
What is the Indian prune fruit?
The Indian prune fruit is commonly known as “Aloo Bukhara” in India. It is a type of dried plum that is native to India and widely used in Indian cuisine and traditional medicine
What is the difference between dates and prunes?
Dates and prunes are both dried fruits but come from different plants. Dates are the dried fruit of the date palm tree, while prunes are dried plums. They have different flavors, textures, and nutritional profiles.
Which fruit is called a prune?
A prune is a dried plum fruit. Plums, specifically the European plum variety, are dried to create prunes through a dehydration process.
Are prunes and jamun the same?
No, prunes and jamun are not the same. Prunes are dried plums, while jamun, also known as black plum or Indian blackberry, is a different fruit with its own unique characteristics.
What are prunes as per Ayurveda?
In Ayurveda, prunes are considered a natural remedy for promoting digestive health and relieving constipation. They are believed to have a cooling and calming effect on the body and are used in traditional Ayurvedic medicine.
What is a good Indian substitute for prunes?
If you’re looking for an Indian substitute for prunes, you can consider using dried apricots or dried figs. These fruits share some similarities with prunes and can be used in recipes or enjoyed as a snack.
Where are prunes grown in India?
Prunes are not native to India and are not commonly grown in the country. However, dried plums, which are used to make prunes, can be imported and found in certain regions or specialty stores.
Can diabetics eat prunes or dates?
While prunes and dates contain natural sugars, they also have a relatively low glycemic index. Diabetics can consume them in moderation as part of a balanced diet, but it’s important to monitor blood sugar levels and consult with a healthcare professional for individualized advice.
How many prunes should I eat per day?
The recommended serving size for prunes is about 3 to 4 prunes (around 40 grams) per day. However, individual dietary needs may vary, so it’s best to listen to your body and adjust the portion size according to your own preferences and tolerances.
Who cannot eat prunes?
While prunes are generally safe for most people to consume, individuals with certain health conditions, such as specific gastrointestinal disorders or allergies to plums, may need to avoid or limit their intake of prunes. It’s always advisable to consult with a healthcare professional if you have any concerns.
Why eat prunes at night?
Prunes are often associated with promoting bowel regularity, and some people find that consuming prunes before bed can aid in digestion and prevent constipation the next day. However, individual experiences may vary, and it’s best to find what works for you.
Are prunes OK for the liver?
Prunes, in moderation, can be a part of a healthy diet and are generally considered safe for liver health. However, if you have specific liver concerns or conditions, it’s important to consult with a healthcare professional for personalized advice.
How many prunes can I eat?
As mentioned earlier, the recommended serving size for prunes is about 3 to 4 prunes per day. However, individual needs
Research Sources
- Antioxidant and Anti-Inflammaging Ability of Prune (Prunus Spinosa L.) Extract Result in Improved Wound Healing Efficacy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7999414/ - The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial
https://pubmed.ncbi.nlm.nih.gov/29398337/ - The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women
https://pubmed.ncbi.nlm.nih.gov/34978320/ - Eating prunes can help weight loss
https://www.sciencedaily.com/releases/2014/05/140530124331.htm - Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women
naturalhealthresearch.org/wp-content/uploads/2021/08/Dried-Plum-Consumption-Improves-Total-Cholesterol-and-Antioxidant-Capacity.pdf - Evidence for anti-inflammatory and antioxidative properties of dried plum polyphenols in macrophage RAW 264.7 cells
https://pubmed.ncbi.nlm.nih.gov/25921826/
