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The prune is the dehydrated form of the plum and has many nutrients necessary for the proper functioning of the body, and it can be a great strategy to help relieve constipation and regulate the functioning of the intestine because it is very rich in fiber.
In addition, prunes have other benefits such as improving blood circulation, reducing the risk of cardiovascular disease and helping to decrease appetite, for example.
The prune also helps to detoxify the body because it has pectin which is a type of fiber that helps remove toxic heavy metals like lead or mercury from the body, which can be present in fish or fruits and vegetables bought at the supermarket.
The main benefits of prunes are:
1. Combat constipation
The prune is very rich in soluble fibers like pectin and insoluble fibers like cellulose and hemicellulose that act by absorbing water from the digestive tract forming a gel that help to regulate the intestine, relieve constipation and decrease the risk of hemorrhoids.
In addition, prunes have sorbitol which is a natural laxative that facilitates the elimination of faeces. Check out 5 ways to consume prune for constipation.
2. Protects against cardiovascular disease
The prune has several nutrients in its composition that reduce the risk of cardiovascular diseases such as myocardial infarction and atherosclerosis.
Rutin and vitamin C in prunes are responsible for keeping blood vessels healthy, vitamin K prevents calcification of arteries and pectin helps in reducing cholesterol by decreasing the absorption of fats from food.
In addition, some studies show that eating a prune daily helps to control blood pressure by having flavonoids and polyphenols that have anti-inflammatory and antioxidant effects. Learn about other foods to lower blood pressure.
3. Helps lower cholesterol
Pectin, a soluble fiber present in prunes, acts by reducing the absorption of fat from food and thus helps to lower cholesterol which is responsible for the formation of fatty plaques in the arteries that become narrower and less flexible, causing atherosclerosis that can lead to heart attack, heart failure and stroke.
4. Controls blood glucose
Soluble prune fibers, such as pectin, help decrease the absorption of glucose from the diet by promoting a reduction in blood sugar levels and improving the body's response to insulin, which helps in the prevention and treatment of diabetes mellitus.
In addition, the sorbitol present in prunes allows the sugar in the food to be absorbed slowly and, thus, allows better control of blood glucose.
Watch the video to learn how to control blood glucose.
5. Helps you lose weight
The prune can help with weight reduction because it is rich in fibers that reduce digestion time and increase the feeling of satiety after eating, which reduces appetite.
The plum polyphenols have an anti-adipogenic effect which means that they help to reduce the formation of adipose tissue in the body, favoring weight reduction.
However, it is important to be careful when using this fruit in the diet to lose weight as consuming in large quantities can have the opposite effect. To have the benefits of prunes in weight loss, the ideal is to eat a maximum of 2 units a day. Check out 10 other foods that help you lose weight.
6. Improves bone health
Prunes are a source of nutrients such as boron, vitamin K and calcium, which have protective effects and help in the formation and maintenance of bone cells, so they act in the prevention and treatment of osteoporosis.
Some studies show that prunes can reduce the risk of osteoporosis in menopausal women, and it is advisable to eat at least 1 prune a day to obtain this benefit.
7. Prevents cancer
The polyphenols present in prunes have antioxidant and anti-inflammatory actions, which reduce cell damage and prevent the development of cancer. Some studies show that prunes increase and improve the intestinal bacterial flora and thus reduce the risk of bowel cancer.
Find out more foods that help prevent cancer.
8. Protects against lung disease
Prune antioxidants, such as polyphenols, fight free radicals that can cause lung damage, especially in smokers. In addition, polyphenols improve lung health and help reduce the risk of pulmonary emphysema, chronic obstructive pulmonary disease (COPD) and lung cancer.
9. Prevents anemia
The prune is rich in iron which helps to prevent and treat the anemia that occurs when the blood does not have enough iron necessary for the proper functioning of red blood cells. See 7 other foods to fight anemia.
Nutritional information table
The following table shows the nutritional composition for 100 grams of prune.
Components | Quantity in 100 g of prunes |
Energy | 198 calories |
Proteins | 2.9 g |
Fats | 0.3 g |
Carbohydrates | 37.8 g |
Fibers | 15.6 g |
Vitamin A (retinol) | 119 mcg |
Vitamin C | 1.0 mg |
Calcium | 38 mg |
Iron | 3.0 mg |
Potassium | 830 mg |
It is important to mention that to obtain all the benefits mentioned above, prunes must be included in a balanced and healthy diet.
Healthy prunes recipes
An easy way to consume this fruit, increasing the amount of fiber in the diet, is to beat the prune blender with granola, cereal and yogurt.
Other quick, easy to prepare and nutritious prune recipes are:
Prune vitamin
Ingredients
400 mL cold cow's milk or other milk;
2 frozen bananas cut into slices;
2 prunes;
1 tablespoon 100% cocoa;
1 tablespoon of peanut butter.
Preparation mode
Wash the plums thoroughly, cut in half and remove the pits. Put all the ingredients in a blender and beat. Serve immediately.
Salad with prunes
Ingredients
Preparation mode
Wash lettuce, spinach, carrots and prunes. Cut the lettuce into strips and then in half. Peel the carrot and grate. Cut the prunes and remove the pits. Add the ingredients and season with a drizzle of olive oil and salt to taste.