Prunes are the dried version of the European plums. Prunes have a sticky chewy texture with deep sweet taste and are nutritious fruits that are extremely fun to eat. Like other dried fruits, prunes are available year round and its name has been officially changed to dried plum recently.
Health and prune
Prunes are a good source of vitamin A, potassium, copper and dietary fiber.
Fresh and dries form of this fruit has unique phytonutrients called neochlorogenic and chlorogenic acid which are classified as phenols and function as antioxidants in the body.
These substances neutralize a particularly destructive oxygen radical called superoxide anion radical and help prevent oxidation of fats that comprise a substantial portion of neurons in the brain.
Prunes are a good source of vitamin A in the form of beta carotene; a quarter-cup of prunes provides 16.9% of the daily value for vitamin A. Beta-carotene acts as a fat-soluble antioxidant that helps prevent oxidation of LDL cholesterol which if not taken care of can stick to and build up in blood vessel walls forming dangerous plaques leading to atherosclerosis, heart attacks or strokes. It also has a protective effect against inflammatory conditions like rheumatoid arthritis, osteoarthritis and asthma. Beta carotene along with fiber from prunes help to lower high cholesterol levels in the body. Fiber also improves the digestive health and it binds to cancer-causing toxins in the colon and keeping them at bay from the healthy colon cells.
Potassium present in prunes helps to maintain blood pressure, cardiovascular health and protect against atherosclerosis.
A quarter-cup of prunes provides 12.1% of the daily value for fiber. Besides preventing constipation, the soluble fiber from prunes helps normalize blood sugar levels by giving a feeling of satiety and by delaying the absorption of glucose after a meal. It also increases insulin sensitivity thereby playing an important role in prevention and treatment of type II diabetes and weight loss. Soluble fiber from prunes binds with the bile acids and removes them via the feces, thereby helps lower cholesterol levels in circulation.
The vitamin C content in plums and prunes helps in better iron absorption from the body.
Prunes like plums are listed among the foods that contain oxalates which can cause health problems. Oxalates when becomes too concentrated can crystallize; they can also combine with calcium to form calcium oxalate stones. Thus it would be wise to avoid prunes and plums for individuals with already existing or untreated kidney or gallbladder problems.