Prune is a great natural choice for those looking to improve intestinal flora , control sugar levels in the body and lose weight.
Prune is the dehydrated version of Prunus domestica , the scientific name of the well-known common plum . It has an accentuated flavor and the same nutrients as fresh fruit . The difference is that the prunes goes through a liquid removal process.
It is usually consumed for breakfast or an afternoon snack, meals where it can be combined with yogurt and natural jellies.
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Top 8 Benefits of Prune
Prune has several vitamins and nutrients that are important for health. Among the best known are vitamin A , vitamin B, magnesium, phosphorus, vitamin K, carbohydrates and fiber .
1- Fights constipation and improves intestinal flora
Prune is rich in fiber and this supports healthy bowel function.
Among the main contributions of the fruit we can highlight the fight against constipation and the improvement of peristaltic movements, responsible for “pushing” food through the gastro-intestinal system until it is eliminated.
In addition, it has a substance called sorbitol, which acts as a natural laxative and can be used to fight constipation . Its consumption increases the frequency of visits to the bathroom.
Vitamin A, present in the composition of the fruit, helps to prevent anemia and fight various types of infection.
2- Helps you lose weight
Prune is rich in fiber, which makes you feel full more quickly and improves bowel function. Dietary fiber, such as that from plum, greatly enhances weight loss .
However, to get this benefit you need to use prunes sparingly as they become more caloric after dehydration.
According to nutritionist Gilsane Araújo, the indicated amount depends a lot among patients. “You have to take into account each person’s eating plan, but it is true that it is more caloric than natural plums”, he explains.
On average, three prunes (25g) per day is considered the ideal amount.
3- It’s good for the bones
Prune is related to improved bone health . In the composition of the fruit, there are several substances that help protect the bones from various diseases.
Among its positive effects are: improved density, increased levels of essential minerals and decreased risk of fractures .
It is also associated with the prevention of diseases related to bone strength and quality, such as osteoporosis , for example. And especially in women after menopause.
4- Helps control sugar levels
Another medicinal action is that they are able to help control sugar levels in the body. Despite the sweet taste, they do not cause increases in blood glucose or insulin.
Dried plums are good because they have several medicinal properties such as fiber, polyphenols, chlorogenic acid, flavonoids and anthocyanins. All these substances are able to help in the treatment of diabetes , especially type 2.
5- Reduces high blood pressure
The use of this food is of great help in the treatment of hypertension , thanks to the presence of antioxidant substances and other nutrients in the fruit.
In addition to fighting hypertension , other positive effects for the heart have already been proven by science. “Dried prunes extracts considerably decreased the rate and force of the heart’s contraction [increased by hypertension],” explains a study that says prunes improve the heart rate.
6- It is anti-inflammatory and antioxidant
This food also has high anti-inflammatory and natural antioxidant action . Its consumption is associated with fighting common inflammations in the body and preventing various diseases caused by free radicals, malignant substances that hinder the healthy life cycle of cells.
Free radicals are unstable molecules that attack our cells and increase the risk of diseases such as cancer , diabetes, hypertension, Alzheimer’s, Parkinsonism, among others.
They arise in our body through diet, stress, sedentary lifestyle or exposure to toxic elements such as smoke, cigarettes and alcohol. The antioxidant action eliminates them from our body.
It is also worth mentioning that free radicals are responsible for causing premature aging, damaging the appearance of the skin and hair. Thus, by consuming prunes, you will be preventing the aesthetic effects of aging, staying looking younger for longer.
7- Improves memory
It also helps improve memory , one of the reasons why this food is so consumed by older people.
This benefit is due to the immense range of important nutrients found in the fruit, which also improve cognitive brain function .
8- Help in the treatment of hepatitis C
Finally, one of the most unique benefits of prunes is that it helps in the treatment of hepatitis C.
The fruit has an important flavonoid that inhibits the virus that causes the disease, making it an auxiliary food during treatment.
Hepatitis C is an infection that affects the liver , mainly, and causes abdominal pain, fever, nausea, fatigue, yellow eyes, fluid in the abdomen and other symptoms.
Prune tea
Prune tea
The tea recipe is very simple. Follow the steps below to produce the best natural and healthy prune tea.
- In a saucepan, heat 1 cup of filtered water.
- When it comes to a boil, add 3 prunes and leave for 5 to 7 minutes.
- Then turn off the heat and cover for another 5 minutes.
- Finally, remove the plums and drink without sweetening.
Tea has the benefits listed above, with the exception of fiber. Many people tend to eat the plums that were used to make tea in order to get the fiber.
How to make prune water
Prune water is another healthy and natural option to obtain the benefits of the fruit. See how to prepare:
- Cut 5 plums into small pieces and place in a glass container, preferably.
- Add 1 cup and ½ of filtered water.
- Cover and let stand overnight.
- In the morning, remove the plums (they are still suitable for eating or using in other recipes).
- Consume the water.
This recipe helps, especially, if you want to regulate the bowel .
Care and contraindications
During the production of this article, no contraindications were found regarding the use of prunes. However, natural foods such as prunes should not replace the use of remedies recommended by health experts.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.