Prunes Fruit

Do you want to know more about prunes fruit? Here we give you more details about its health benefits and nutrition facts.
Prunes feature under the plum species, Prunus domestica. These fruits are actually dried plums which can be stored and preserved for long periods of time. The fruit has a sticky chewy texture with a deep and sweet taste. Commonly called European plum and sugar plum, prunes are highly nutritious. Similar to other varieties of dried fruits, they are found all the year round.

Prunes, free of preservatives, are considered to be of the best quality. There are several stores which sell prunes in tinned containers, but these are found to be high in sugar and they may harm you more than they do good. So, while purchasing these make sure that you can see the prunes in the container.

Health Benefits of Prunes

Health benefits of eating prunes are varied. They are not only good for the bones but they help in keeping the heart healthy. Being rich in pectin and fiber, prunes help in lowering cholesterol levels. Potassium, found abundantly in prunes helps in regulating blood pressure.

Prunes fruit is known to provide several health benefits especially through its juice. The juice is made by softening and passing prunes through steam and crushing them in a pulper. Prune juice is rich in dihydrophenylisatin, a natural laxative which helps in inducing bowel movement. If you heat and drink prune juice, it would give faster result. Moreover, the fruit is also a rich source of dietary fibers and it has been found that each gram of prune contains 0.06 gm of fiber.

High fiber content, in prune fruits, helps in normalizing insulin levels as they help in slowing down the rate at which food is absorbed by the body. If you face problems of constipation, you can have prune or prune juice as a home remedy to cure it. In some regions juice extracted out of sour prunes is a popular summer drink as it is believed to have a positive effect on acidic levels in the body.

Vitamin A, an essential component required by our body for the production of collagen, is found in abundance in prunes. Collagen, a protein, present in prune fruits helps in connecting the tissues together and if there is deficiency of collagen it appears on our skin in the form of wrinkles and sags. Moreover, vitamin A is also necessary for healthy vision. Deficiency of this vitamin may causes dry eye syndrome and night blindness.

Prunes, due to high content of copper are good anti-aging food. Copper plays numerous important roles in our body. It helps in maintaining healthy bones and tissue, besides helping in getting rid of free radicals. In addition, it assists in producing elastin and collagen, two important elements which keeps the skin healthy and gives it a youthful appearance.

Prunes are rich in iron and Vitamin B6, which help in boosting brain function and energy metabolism besides helping in relieving depression symptoms. Iron in it is required for the production of red blood cells.

Nutrition Facts

The nutrition facts and figures undermentioned are for 2 tbsp or 36 gm of prunes:

Nutrients Nutritional Value
Calories 92.5 Kcal
Carbohydrate 23.4 g
Dietary fiber 1.2 g
Sugars 14.0 g
Fat 0.1 g
Protein 0.8 g
Vitamin A 720 IU
Vitamin C 1.5 mg
Vitamin B3 0.9 mg
Pantothenic Acid 0.2 mg
Calcium 11.2 mg
Iron 1 mg
Phosphorus 25.9 mg
Potassium 307 mg
Sodium 8.3 mg
Water 10.8 g

Besides the above mentioned prune benefits, it also help in reducing weight. These fruits have the capacity of reducing the levels of glucose absorption in the body, thereby contributing to weight loss and normal blood sugar levels.

Depending on your choice you can have prune fruits or extract its juice, but whatever your choice is, it would give you all the above mentioned nutrients. It's perfect for your health. The only thing you should remember is that you need to consume it in adequate numbers for its complete health benefits. While at it, you may like to take advice of a nutritionist or a dietitian to make sure that you don't overeat it.
By Madhurjya Bhattacharyya
Published: 4/19/2010
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