What are the benefits of prunes for health — 7 proven properties

Any dried plums are called prunes. Being one of the most popular dried fruits on the planet, prunes have been used as a laxative since ancient times, since contains chlorogenic and non-chlorogenic acids, as well as sorbitol and fiber.

Modern science has been able to confirm many other useful properties of prunes. It is able to prevent a number of common diseases, prevent the appearance of malignant tumors, type II diabetes mellitus, as well as Strengthen bones and reduce body weight.  

7 useful properties

Let's take a closer look at 7 proven facts about the benefits of prunes for our body.

1. Has a rich composition

Prunes are dried fruits with a fairly high calorie content (about 240 calories per 100 grams), which contains The following nutrients:

Prunes also contain a lot of antioxidants and dietary fiber, the use of which allows reduce the risk of developing gastrointestinal diseases, stroke, obesity, type II diabetes and coronary heart disease.

2. Improves the functioning of the digestive system

Prunes are valuable source of dietary fiber (especially insoluble), which play an important role in regulating intestinal activity.

Fiber improves contractile activity of the smooth muscles of the intestinal wall, ensuring timely evacuation of feces.

Prunes are also rich in sorbitol, which is one of the most common medicines for the treatment and prevention of constipation. In terms of effectiveness, it surpasses many well-known medicines.

Eating only 50 grams of prunes for 3 weeks allows increase the frequency of stool and normalize its consistency.

It should be noted separately that insoluble dietary fibers are delivered unchanged to the distal parts of the digestive tube, where they are actively fermented by friendly bacteria. As a result, the number of beneficial representatives of the microflora increases, the growth and reproduction of pathogenic and conditionally pathogenic intestinal inhabitants is inhibited.

During the fermentation of fiber, a number of substances (for example, butyrate) are also formed, which reduce the risk of malignant tumors of the colon and rectum.

3. It has an antioxidant effect

Prunes are full of antioxidants.

Antioxidant substances neutralize the effects of free radicals (during oxidative stress) on cells, leading to malignant degeneration or death of the latter.

Also proven that antioxidants support bone strength and prevent the occurrence of endocrine and cardiovascular disorders.

Animal experiments demonstrate the anti-inflammatory activity of a number of antioxidants (polyphenols).

Prunes also block chronic inflammation, which reduces the risk of developing a variety of chronic intestinal diseases, type II diabetes mellitus and coronary heart disease.

4. Increases bone strength

Prunes are rich in minerals (phosphorus, potassium, magnesium) and vitamin K, playing plays an important role in regulating metabolism at the bone level.

Systematic addition of prunes to the diet allows Increase bone mineral density and prevent the development of osteoporosis, which is the leading cause of bone fractures in the elderly.

Antioxidants and anti-inflammatory substances that fight oxidative stress and chronic inflammation play a role in maintaining the balance of minerals in bones.

American scientists identified that eating 50 grams (or 5-6 fruits) of prunes per day helps prevent the appearance of osteoporosis in women after menopause.

It is also recommended to use prunes for all elderly and senile people, both men and women. This will prevent or alleviate the course of osteoporosis, as well as reduce the risk of fractures.

5. Reduces cholesterol levels

Cardiovascular diseases caused by increased cholesterol levels occupy a leading position in terms of morbidity and mortality worldwide.

The development of pathologies is most often based on an increase in cholesterol levels (especially its atherogenic fractions – TAG, LDL, VLDL). As a result, atherosclerotic plaques form on the walls of the arteries, completely or partially blocking the blood flow.

Then, with the growth of plaques or due to tearing, diseases such as: coronary heart disease, myocardial infarction, ischemic stroke, chronic cerebral ischemia appear.

By American specialists installed the ability of prunes to significantly reduce cholesterol levels, improving all indicators of the lipid profile (according to biochemical blood analysis).

Experts from Australia emphasize It is shown that when using prunes, there is a decrease in the "harmful" fractions of cholesterol (LDL, TAG), the concentration of "useful" (HDL) increases slightly.

The medicinal property is presumably related to the ability of fiber and antioxidants to support fat metabolism at the liver level.

No effect on the reverse reabsorption of cholesterol from the lumen of the gastrointestinal tract was noted in any of the studies.

The role of antioxidants should be emphasized separately. By improving metabolic processes in the intima of the arteries, they increase vascular stability to the introduction and deposition of cholesterol crystals.

Prunes are recommended for all persons of older age groups, regardless of the presence or absence of heart and vascular diseases.

6. Helps to lose weight

Regular consumption of prunes is associated with faster weight loss. The effect is associated with several mechanisms.

Prunes rich dietary fibers, which, after entering the stomach, increase in volume. As a result, there is stretching of the stomach and, through reflex and neurohumoral mechanisms, suppression of hunger centers in the brain, which reduces cravings for food for several hours.

American experts recommend consume prunes in small portions (as a snack) several times throughout the day to satisfy hunger.

Glucose plays a certain role in appetite regulation. Sudden changes in blood sugar contribute to an increase in appetite. Dried plum has a low glycemic index and is not capable of causing sharp fluctuations in blood glucose levels after consumption.

Dried fruit is recommended for all obese people who want to reduce their own weight. Adding feasible physical activity will enhance the effect.

7. Reduces blood sugar levels

Prunes, despite the abundance of carbohydrates in the composition, does not cause significant fluctuations in blood glucose levels after consumption.

According to the data Iranian sources, it reduces the activity of glucose synthesis by liver cells, which is also important in regulating glucose levels.

Antioxidant and dietary fiber of prunes increase the sensitivity of peripheral insulin receptors (located on cells of muscle and adipose tissue) to insulin, which leads to a more effective capture of glucose from the blood.

Thus, prunes reduce the severity of insulin resistance, a key pathogenetic mechanism for the development of type II diabetes mellitus.

Regular consumption of dried plums, such as claim experts from the USA, it is associated with a low incidence of type II diabetes mellitus.

Safety and harm

Prunes are considered a safe dried fruit, although they have contraindications. In isolated cases, it can harm the body.

The most common side effects include:

1. Dyspeptic disorders. An abundance of carbohydrates, sorbitol and dietary fiber, when taken irrationally, can lead to disorganization of the smooth muscles of the intestinal wall and activation of gas formation processes. This will lead to bloating and increased gas production, spastic pain in the lower abdomen, nausea and diarrhea, less often – constipation.
2. Obesity. Despite the fact that prunes are considered the preferred product for weight loss, excessive consumption can lead to the formation of excess body fat.
3. Exacerbation of chronic intestinal diseases. Abuse of prunes may exacerbate a number of chronic pathologies (gastritis, duodenitis, peptic ulcer of the stomach and duodenum). The abuse of dry plums is especially dangerous for non-specific ulcerative colitis and Crohn's disease.
4. Allergic reactions. Are extremely rare and are usually characterized by a mild course (urticaria, nasal congestion, lacrimation). In case of allergic pathologies when using prunes in the past, the product is contraindicated.

It is important to note that when prunes are heated to 100 degrees (Celsius) and above, the formation of acrylamide begins. This substance is a neurotoxin and increases the risk of developing malignant tumors of any organ.

Prunes are allowed and recommended to be consumed during pregnancy. Normalization of bowel function and emotional background is observed , mood swings in pregnant women are smoothed out. No harmful effect on the body of the unborn child was noted in any of the studies (when using high-quality prunes).

Tips for choosing and receiving

When choosing prunes on the store counter, you should pay special attention to the following criteria:

1. Color. High-quality dried whole plum has a bright black color (with a slightly bluish tinge). Any deviations indicate thermal or chemical treatment.
2. Surface. Prunes are normally matte. Gloss indicates glycerin treatment, plaque indicates the persistence of fungi or bacteria.
3. Consistency. Fruits should be elastic, but not rigid, do not stick to fingers and do not leave marks on them.
4. Taste. Normally sweet, with a slight sourness, without bitterness.
5. The presence of a bone. It is recommended to buy prunes with a stone. Its removal increases the likelihood of a change in organoleptic properties for the worse and activation of fungal flora in the pulp.

After drying, prunes can be stored in any cool, dry place for up to 12 months. Any airtight containers are ideal for this. It is not recommended to pack fruits tightly in plastic bags.

Prunes can be consumed in their pure form. To do this, the bones are removed from it.

The daily norm is up to 5-8 fruits. It is better to eat it in the afternoon or in the morning. Taking it at night before going to bed can cause problems with falling asleep due to overload of the gastrointestinal tract.

Prunes are perfectly combined with any vegetables (there are many salad recipes based on it).

To enhance the laxative effect, it is eaten together with beets, seasoned abundantly with olive oil.

Dried plum also goes well with poultry meat (chicken and turkey), beef.

Various prune–based drinks are common in culinary business (cocktails, compotes, decoctions, jelly), chocolates are made (with the addition of various dried fruits and berries - dried apricots, strawberries and cherries).

In folk medicine, prunes are often mixed with honey, raisins and walnuts. The resulting mixture is used to alleviate and prevent cardiovascular disorders.

Prunes also go well with cottage cheese (bakery products), can be served with sour cream or other fermented dairy products.

Conclusion

1. Thus, prunes are considered a valuable dried fruit. It is rich in vitamins and minerals, fiber and a variety of antioxidants.
2. Regular consumption is associated with a low incidence of cardiovascular diseases and type II diabetes mellitus.
3. Prunes also improve the functioning of the gastrointestinal tract and strengthen bone tissue, help reduce body weight without harm to health.
4. In order to benefit exclusively, it is recommended to normalize consumption, avoid heat treatment and take into account possible side effects.