Genus Prunus is commercially very important and various species of it are cultivated worldwide for their fruits. There are over 70 native varieties of plums and prunes in Iran ( Sedaghathoor et al., 2009). Prunes which are known as dried plums are naturally dried up from the breed Prunus domestica. It is usually oval shaped and is typically dried or made into prune juices. Though all prunes originate from fresh plums, not all plum varieties are considered prunes. The prune fruit comes from a different type of plant than plums ( M., 2011).
A plum which is also a plant of the genus ‘Prunus’ are mostly eaten fresh and it consists of a hard pit which does not easily separate from its flesh while the hard pit of prunes can be separated easily from its flesh. Most varieties of plums have red skins when ripe whereas, prunes have blue or purple skins when ripe ( M., 2011).
Prunes which are also referred to dried plums have unique nutrients and dietary bioactive profile ( Wallace, 2017).
It is not just useful for digestion, in fact this nutrient-rich fruit also serves a number of other potential health benefits, possibly lowering your risk for heart disease, osteoporosis, type 2 diabetes and obesity, according to an article published in "Critical Reviews in Food Science and Nutrition" in 2013 ( Bruso, 2017).
Why you should include prunes in your diet?
Yes, prunes are good for our health with little contradictions. The benefits and side effects of prunes are listed below:
Relieves Constipation
Prunes consist of a high amount of potassium which is a natural constipation remedy. Within 10 minutes you can prepare a constipation remedy drink; pour hot water over dried prunes and leave it for 10 minutes and here you go, your drink is ready. Eat those prunes and drink the juice in the empty stomach in the morning. This process helps you to get enough potassium in your diet and overcome constipation.
Prunes stimulate enzymatic processes as it consists of a high concentration of potassium and vitamin A. Potassium is a powerful source of cleansing, feeding and building your colon walls. Moreover, it also helps to protect cell walls from bacteria, fungus, and other pathogens by creating an alkaline environment inside and outside the cell.
Powerful source of Antioxidant
Prunes or dried plums are ranked number one food in terms of antioxidant content according to the research: “Tufts University in Boston”. In addition, it is a good source of Vitamin A, manganese, iron, plant phenolics and essential nutrients which holds antioxidant properties. Antioxidants help to protect the cell membranes from free radical damage ( Cao et al., 1998).
Prunes are top ranked as a source of cancer and disease-fighting antioxidants ( Prior, 1999).
Vitamin rich
Prunes are a great source of vitamins example Vitamin K, B complex and A. One half-cup of prunes contains 65% of vitamin K, 26% of vitamin B complex and 14% of vitamin A ( Gotter, 2017).
Vitamin K helps in blood clotting to reduce excess bleeding. Vitamin B complex helps your body to convert the intake food into energy, form red blood cells, and play an essential role in certain bodily functions. Deficiency of vitamin B complex may lead to irritability, difficulty concentrating, muscle weakness, nervousness, short-term memory loss, depression, etc. ( Cathy Wong, 2018).
Vitamin A is essential for healthy vision. Deficiency of Vitamin A may cause night blindness, dry eyes, macular degeneration, and cataracts.
Healthy Heart
Potassium is one of the very important minerals that our body requires. Prunes contain a high amount of potassium. One half-cup of prunes contains 637 milligrams of potassium which is nearly 14 percent of your daily recommended amount ( Gotter, 2017). This mineral not only helps in digestion, but it also ensures the proper functioning of the heart and nerve response throughout the body according to National Heart Institute.
Regular intake of potassium reduces the risk of problems such as heart disease, heart attack, dizziness, and stroke and helps to lower blood pressure. In a study, it was reported that blood pressure was reduced in groups that were given prunes on a daily basis ( Gotter, 2017).
Bones and Muscles
Dried prunes are an important source of the mineral boron along with potassium which can help build strong muscles and bones. Prunes may also help with muscle coordination along with improving mental acuity. 100 grams of prunes fulfills the daily recommended dosage for boron and potassium for a healthy human being.
A study demonstrated that prunes have a potential as a treatment for osteoporosis. In the study among two groups of post-menopausal woman one group who were served with 100 grams of prunes daily for three months had improved bone formation compared to another group who were served with 75 grams of dried apples ( Arjmandi, 2007).
In addition, Prunes also have anti-inflammatory properties and are highly recommended for people suffering from arthritis.
Good source of Iron
Prunes have an abundant amount of iron which is very important for red blood cell formation. A half-cup of Prunes and a half cup of prune juice contains 0.81 milligrams and 3 milligrams of iron ( Gotter, 2017). Deficiency of iron lowers the formation of red blood cells resulting in anemia and can also cause muscles and organs to sag and lack tone.
Healthy Hair
Prunes contain several vital vitamins and minerals like iron, vitamin A, B and C. These nutrients strengthen your hair from the roots and prevent breakage and damage.
Iron produce hemoglobin in the blood. Hemoglobin carries oxygen for the growth and repair of all body cells including the cells that makeup hair follicles. Iron deficiency can lead to hair loss, dryness and discoloration of hair. Vitamin A helps in producing sebum (oil on the scalp), which keeps the hair from drying out and breaking. Vitamin B helps in the growth and development of healthier hair. Vitamin B is widely used as a supplement for faster hair growth and has become quite popular in the recent past for its various benefits. Vitamin B is water soluble vitamin so the body cannot store it as it excretes unused vitamin. Therefore, we need to make sure that we are receiving enough vitamin B every day from our daily diet or supplement. Vitamin C is a powerful antioxidant which helps the body in collagen synthesis.
Healthy Skin
Prunes are rich in vital vitamins and minerals which maintain a healthy skin. It slows down the aging process as it has antioxidants that fights free radicals that damage body tissue and it also produces collagen to retain the elasticity of the skin. The minerals present in prunes also give you a glowing skin.
Weight Loss
Prunes contain high fiber content which is slow to digest. This will make you feel satiated for a longer time and help you in losing weight. On the other hand, due to the low glycemic index, prunes raise the glucose (sugar) levels in your blood slowly rather than spiking up with other sugary foods or drinks.
One study illustrates that eating dried plums as a snack can suppress hunger for longer than eating a low-fat cookie ( Gotter, 2017).
Side Effects of Prunes
- It is recommended to drink plenty of water or fluids if you increase your fiber intake otherwise you could end up feeling constipated.
- Consuming too many prunes can cause gastrointestinal distress due to excessive sorbitol and fiber.
- Pregnant woman, especially the one with any kidney disease and those who are on any type of drugs are suggested not to take potassium supplements without consulting with a doctor.
- Prune and prune juice helps to reduce weight, however over consuming can lead to weight gain.
ARJMANDI, B. H. 2007. FSU study: Can prunes reverse bone loss after menopause?
BRUSO, J. 2017. What Are the Benefits of Eating Prunes?
CAO, G., BOOTH, S. L., SADOWSKI, J. A. & PRIOR, R. L. 1998. Increases in human plasma antioxidant capacity after consumption of controlled diets high in fruit and vegetables. The American journal of clinical nutrition, 68 , 1081-1087.
CATHY WONG, N. 2018. The Benefits of B Complex Vitamins.
GOTTER, S. F. A. A. 2017. The Top Health Benefits of Prunes and Prune Juice.
M., E. 2011. Difference Between Prune and Plum.
PRIOR, R., JOSEPH, J., CAO, G. AND SHUKITT-HALE, B. 1999. Can Foods Forestall Aging.
SEDAGHATHOOR, S., ANSARI, R., ALLAHYARI, M. & NASIRI, E. 2009. Comparison of morphological characteristics of some plum and prune cultivars of Iran. Scientific Research and Essays, 4 , 992-996.
WALLACE, T. C. 2017. Dried Plums, Prunes and Bone Health: A Comprehensive Review. Nutrients, 9 , 401.
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