Prunes are plums which were dehydrated for preservation functions. Generally known as dried plums, prunes are deep red-brown with a chewy texture and a savory-sweet taste.
Not like contemporary plums, prunes can final in your pantry for about six months. When saved within the fridge in a sealed container, they continue to be edible for as much as a yr.
The numerous plum varieties originate from two foremost sorts: the Japanese plum and the European plum. Contemporary Japanese plums are bigger and juicier, starting from yellow to medium crimson. Contemporary European plums are smaller and denser with darkish blue or purple-red colorations.
When delivered to North America by settlers, each forms of plums had been used to domesticate the favored varieties we take pleasure in at this time. Analysis now helps the various well being advantages of consuming these dried plums.
A serving of 5 prunes comprises:
- Energy: 114
- Protein: 1 gram
- Fats: 0 grams
- Carbohydrates: 30 grams
- Fiber: 3 grams
- Sugar: 18 grams
Prunes are supply of:
Prunes are additionally wealthy in potassium, a mineral that helps your muscle mass, nerves, and coronary heart perform correctly. Consuming 4 to 5 prunes provides you about 280 mg of potassium or round 12% of your each day beneficial consumption.
Potential Well being Advantages of Prunes
Prunes and plums typically provide the identical nutritional vitamins and minerals. Nevertheless, many research give attention to dried plums when searching for to validate the optimistic results of ingesting the fruit.
Listed here are some research-backed potential well being advantages of consuming prunes:
Gastrointestinal Well being Enchancment
Prunes are supply of each insoluble and soluble fiber. Insoluble fiber helps hold your bowel actions common, whereas soluble fiber helps to reasonable digestion and take up vitamins out of your meals. Dried plums additionally include sorbitol and chlorogenic acid, which might enhance stool frequency.
Consuming a serving or two of prunes will help you preserve gastrointestinal well being via selling common bowel actions.
Bone Well being Assist
The antioxidants and anti inflammatory properties of prunes might assist forestall bone loss and support in sustaining wholesome bone density and formation, in response to medical research. The upper quantities of vitamin Ok in prunes additionally assist to enhance bone well being.
Prunes are wealthy in antioxidants, particularly two caffeoylquinic acids — neochlorogenic acid (3-caffeoylquinic acid) and chlorogenic acid (5-caffeoylquinic acid). These might assist to decrease your blood glucose and LDL levels of cholesterol (“dangerous ldl cholesterol”), whereas defending your cells from the injury that may result in illnesses.
Potential Dangers of Prunes
Whereas the potential well being advantages of consuming prunes are encouraging, there are additionally dangers. Seek the advice of your doctor and contemplate the next earlier than making dried plums an everyday a part of your weight-reduction plan:
Elevated Threat of Diarrhea
Consuming too many prunes and different dried fruits, like raisins and figs, can result in or worsen diarrhea attributable to their excessive fiber and sorbitol content material. Each can have a laxative impact on the physique.
Elevated Threat of Gastrointestinal Misery
In some folks, ingesting polyalcohol sugars equivalent to sorbitol may result in intestinal bloating, fuel, gentle nausea, reasonable to extreme abdomen cramps, or vomiting. Prunes have 14.7 grams of sorbitol per 100 grams, with as little as 5 grams of sorbitol doubtlessly inflicting bloating. Consuming 20 grams or extra of sorbitol may end in extreme cramping.
Elevated Publicity to Acrylamide
Acrylamide is a chemical that may develop naturally in meals once they’re heated at a excessive temperature. It varieties from the interplay of sugars and a sure amino acid known as asparagine. The chemical acrylamide, when ingested, can enhance most cancers threat. You’ll be able to cut back publicity to acrylamide by studying labels fastidiously or selecting prunes dried at decrease temperatures.