The Top Health Benefits of Prunes.
Prunes can prevent loss of bone mass in postmenopausal women who are prone to osteoporosis. They are also great source of iron and can help prevent and treat iron deficiency.
1. Helps digestion
Prunes are high in fibre, which helps prevent haemorrhoids brought on by constipation.
A serving size of six prunes has 4 grams of dietary fiber.
2. High in potassium
Prunes are a good source of potassium, an electrolyte that assists in a variety of vital bodily functions. This mineral helps with digestion, heart rhythm, nerve impulses, and muscle contractions, as well as blood pressure.
A 1/2-cup portion of prunes contains 637 milligrams of potassium. This accounts for nearly 14 percent of your daily recommended amount.
4. High in vitamins
Prunes aren’t just high in potassium — they also contain lots of key vitamins. A 1/2-cup portion of prunes contains:
Prunes also contain high amounts of minerals such as manganese, copper, and magnesium.
5. Provides a good source of iron
Anemia occurs when the body doesn’t have enough healthy red blood cells, which iron helps to make. Shortness of breath, irritability, and fatigue are all signs of mild anemia. Prune juice is a great source of iron and can help prevent and treat iron deficiency.
A 1/2 cup of prunes contains 0.81 mg of iron, which provides 4.5 percent of the FDA’s percent daily value.
6. Builds bones and muscles
Dried prunes are an important source of the mineral boron, which can help build strong bones and muscles. It may also help with improving mental acuity and muscle coordination.
Prunes even have some potential as a treatment for osteoporosis. Another study presented evidence that dried plums can prevent loss of bone mass in postmenopausal women who are prone to osteoporosis. Only 50 g (or five to six prunes) a day were necessary to see benefits.
7. Reduces cholesterol levels
Research suggests that dried prunes may help slow the development of atherosclerosis. Fat and cholesterol can collect in your arteries to form a substance called plaque. When plaque builds up in your arteries, it can cause atherosclerosis, a narrowing of the arteries. If left untreated, this condition can lead to heart failure, stroke, and heart attack. There are a few possible reasons for this. One animal study found that the antioxidants in prunes can have a positive effect on cholesterol levels. Another study reported that soluble fiber, which is found in prunes, may help reduce cholesterol levels.
8. Helps reduce appetite
Prunes can help you manage your weight. They do this by keeping you feeling full for longer. First, prunes contain lots of fiber, which is slow to digest. Slower digestion means your appetite stays satisfied for longer.
Second, prunes have a low glycemic index. This means they raise the glucose (sugar) levels in your blood slowly.
9. Lowers risk of colon cancer
A study conducted by Texas A&M University and the University of North Carolina determined that eating dried plums can positively affect and increase microbiota (or beneficial bacteria) throughout the colon. This, in turn, can reduce the risk of colon cancer.