9 Benefits Of Prunes And How To Consume Them
Prunes are the dehydrated form of this fruit, which has many nutrients necessary for the proper functioning of the body, and can be an excellent ally to help relieve constipation and regulate bowel function, as it is rich in fiber.
Also, this fruit has other benefits, such as improving blood circulation, reducing the risk of cardiovascular diseases and helping to reduce appetite, for example.
Prunes also contribute to the detoxification of the body because they possess pectin, which is a type of fiber that helps remove toxic heavy metals from the body, such as lead or mercury, which may be present in fish, fruits and vegetables purchased at the supermarket.
The main benefits of prunes are as follows:
1. Combats constipation
Prunes are very rich in soluble fibers, such as pectin, and insoluble fibers, such as cellulose and hemicellulose, which act by absorbing water from the digestive tract, forming a gel that helps regulate the bowel, relieve constipation and decrease the risk of hemorrhoids.
Also, this fruit has sorbitol, which is a natural laxative that facilitates the elimination of feces.
2. Protects against cardiovascular diseases
Prunes have several nutrients in their composition that reduce the risk of cardiovascular diseases, such as myocardial infarction and atherosclerosis. The vitamin C contained in prunes keeps blood vessels healthy; vitamin K prevents calcification of the arteries, and pectin helps reduce cholesterol by reducing the absorption of fats from the diet.
Also, certain studies showed that eating one prune a day helps in controlling blood pressure by possessing flavonoids and polyphenols, which have anti-inflammatory and antioxidant effect.
Learn more about other foods to lower blood pressure.
3. Helps lower cholesterol
Pectin, a soluble fiber present in prunes, works by reducing the absorption of fat from food and thus helps lower the cholesterol responsible for the formation of fatty plaques in the arteries, which make them narrower and less flexible, causing atherosclerosis, which can lead to heart attack, heart failure and stroke.
4. Controls blood sugar
Prune’s soluble fibers, such as pectin, help decrease glucose absorption in the diet, which promotes lower blood sugar levels and improves the body’s response to insulin, helping to prevent and treat diabetes mellitus.
Also, the sorbitol present in prunes allows dietary sugar to be absorbed slowly, which is why it provides better blood sugar control.
Watch more tips to lower blood sugar in the following video:
5. Helps to lose weight
Prunes can help in weight reduction because it is rich in fiber that decreases digestion time and increases the feeling of satiety after eating, which reduces appetite.
The polyphenols in prunes possess anti-adipogenic effect, that is, they help to slow down the formation of adipose tissue in the body, which promotes weight loss.
However, it is important to be careful when using this fruit in a weight loss diet, as consuming large amounts can have the opposite effect. To take advantage of the benefits of prunes and lose weight, the ideal is to eat a maximum of 2 units per day.
Learn about 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; for this reason, they act in the prevention and treatment of osteoporosis.
Certain studies show that prunes can reduce the risk of osteoporosis in menopausal women, so 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 action, which reduce cell damage and prevent the development of cancer. Some studies have shown that prunes increase and improve the intestinal bacterial flora.stinal, thereby decreasing the risk of bowel cancer.
Learn 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. Also, polyphenols improve lung health and help reduce the risk of pulmonary emphysema, chronic obstructive pulmonary disease (COPD) and lung cancer.
9. Prevents anemia
Prunes are rich in iron, which helps prevent and treat anemia, a condition that occurs when the blood does not have a sufficient amount of iron, which is necessary for the proper functioning of red blood cells.
Learn about other foods to fight anemia.
Table of nutritional information
The following table shows the nutritional composition of 100 grams of prunes:
Phosphorus
It is important to mention that, to obtain all the above benefits, prunes should be included in a balanced and healthy diet.
Healthy recipes with prunes
A simple way to consume this fruit and thus increase the amount of fiber in the diet is to blend prunes with granola, cereals and yogurt.
Other quick, easy to prepare and nutritious recipes with prunes are as follows:
1. Prune smoothie
Ingredients
400 ml cold cow’s or other milk;
2 frozen bananas cut into slices;
2 prunes;
1 tablespoon 100% cocoa;
1 tablespoon of peanut cream.
How to prepare
Wash the plums well, cut them in half and remove the pits. Blend all the ingredients and serve immediately.
2. Salad with prunes
Ingredients
1/3 of a lettuce;
200 g spinach;
1 carrot;
3 prunes;
90-100 g diced cheese;
90-100 g diced Serrano ham;
1 dash of olive oil;
Salt to taste.
How to prepare
Wash the lettuce, spinach, carrots and prunes. Cut the lettuce into strips and then cut in half. Peel the carrot and grate it. Chop the prunes and remove the pits. Combine all the ingredients in a bowl and dress with a dash of oil and salt to taste.
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