Among the health benefits of prunes are their antioxidants and vitamin K content. They also contribute to bone health by forming osteocalcin and increasing bioavailability of vitamin D. Another benefit is that they contain potassium, a nutrient that is known to reduce bone loss and prevent the formation of bone-depleting acids that are associated with diets high in animal protein. These acids increase the excretion of calcium in the urine.
What Are Prunes
Prunes are a great food for your bones and are rich in potassium, boron, and vitamin K. This vitamin helps regulate bone structure and is essential for bone mineralization. Studies show that eating prunes can reduce bone loss in postmenopausal women. The high vitamin K content may prevent bone loss, too. And eating prunes regularly can also prevent blood sugar from spiking. Here are a few other benefits of prunes.
While many people are wary of their high sugar content, the nutrients in prunes are worth the calories they contain. A good example of this is their ability to maintain weight. Because they take a longer time to digest than other foods, prunes keep you feeling full longer. This means that people on weight loss plans will eat less at the next meal. It also means that they’ll eat fewer calories the next day.
When eaten regularly, prunes also help you go to the bathroom more easily. This sweet, juicy fruit contains about three grams of fiber, which is about 10% of your recommended daily intake of 25 grams. Half of this fiber is insoluble, which helps your food move through the digestive tract more quickly, resulting in more regularity. Another benefit is that prunes can reduce your risk of heart disease. Prunes are also rich in antioxidants, which help reduce inflammation and protect cells from damage.
Prunes May Help Lower Your Blood Sugar
Whether you’re trying to reduce your weight or manage your diabetes, eating prunes may be just the thing. These fruit contain soluble fiber, which keeps you full and prevents overeating between meals. Adding them to your diet may help you keep your blood sugar levels consistent, while the low glycaemic index will help you manage your diabetes. Moreover, they’re also an excellent source of vitamin C and fiber.
Despite the fact that they’re high in calories, prunes can actually lower your blood sugar. Dried plums are also high in fibre and may help you manage your diabetes. Adding them to your diet regularly is an effective way to lower your blood sugar level. Try stewing them in hot water and enjoy the nutty taste. If you’re diabetic, you should limit your consumption of prunes, as eating too many can cause diarrhoea and can even increase the risk of developing type 2 diabetes.
Dried fruit, in general, has a bad reputation when it comes to diabetes. Prunes, however, have no added sugar and are low on the glycemic index, which is an important measure of how fast a food spikes your blood sugar levels. Another benefit of eating prunes is that they provide 3 grams of fiber per serving. Moreover, eating prunes in a puree form can be a great substitution for added sugar in recipes.
Prunes Are Rich in Antioxidants
Although plums are not a popular food, they are high in antioxidants. These nutrients are beneficial to the heart, and they help prevent plague build-up in the arteries. Moreover, they protect brain cells from oxygen radical damage. While eating prunes, you should avoid overeating them as too much can lead to diarrhea. To enjoy their benefits, consume a quarter to half cup daily. Alternatively, you can also drink prune juice.
One way to add prunes to your diet is by adding them to your favorite salad. They add a depth and flavor to meat dishes. Add chopped prunes to your favorite chicken dinner recipe or lamb stew. For an extra boost of antioxidants, you can also eat prunes on their own. These healthy fruits are also great for snacks. You can also add them to your morning cereal, or mix them with berries for a delicious snack.
Studies have shown that eating prunes can slow the aging process and delay wrinkle development. Antioxidants in prunes protect against oxidative stress and delay the onset of cognitive impairment. Furthermore, their fibre content and phytonutrients help maintain bowel health. Regular consumption of prunes can increase stool volume and frequency. Additionally, they also contain prebiotic properties that help support beneficial bacteria in the intestines. These benefits make them an excellent choice for anyone with a heart condition.
Prunes May Promote Bone Health
Researchers have found that eating prunes may promote bone health. The fruits’ phenolic compounds and dietary fiber may alter the gut microbiome, which improves bone turnover. These compounds may also have antioxidant properties that slow the process of bone loss and promote bone formation. Researchers are working to identify the exact mechanisms responsible for these beneficial effects. Regardless of the mechanisms, this fruit may be a good choice for anyone looking to improve their bone health.
The antioxidants in prunes act as antioxidants and reduce inflammation. They also promote lower levels of oxidative stress in osteoclasts. In a recent study, researchers studied the benefits of prunes for bone health after menopause. One group ate 50 grams of prunes daily for 12 months. Another group did not eat prunes. The researchers found that the women who consumed prunes after menopause had lower levels of oxidative stress.
Prunes May Benefit Heart Health
Studies have shown that eating a small amount of prunes every day can help lower blood pressure and cholesterol, two leading causes of cardiovascular disease. Researchers have found that the nutrients in prunes can help control blood pressure. Their potassium content can relax arteries and reduce high blood pressure. They may also benefit heart health in other ways, including by lowering blood cholesterol. The amount of potassium in a prune is also beneficial for long-term heart health.
One way to get more of these benefits is to include prunes in smoothies. They have a natural sweetening effect and are great for blending with other ingredients. To make a delicious protein shake, combine prunes with other ingredients like peanut butter and jelly. Prunes can also be added to a salad as a snack. Bonci suggests adding chopped prunes, dates, or raisins to salads. Pair them with feta and dark leafy greens.
Prunes Easy to Add to Your Diet
Although they have few health benefits, prunes are a delicious way to include more fiber in your diet. They contain soluble and insoluble fiber, which can both help you feel full and regulate your blood sugar levels. Some people experience gas, bloating, and digestive discomfort after eating prunes. Because of this, you should slowly introduce prunes to your diet. Also, if you don’t like eating high-fiber foods, you should pace yourself when introducing new foods.
Dried prunes are rich in antioxidants, which help the body fight free radical damage to body cells. They contain polyphenols that inhibit the absorption of dietary cholesterol by binding with bile acids produced by the liver. This helps lower bad cholesterol in the body. The fiber in plums slows the rate of absorption of carbohydrates, so blood sugar does not rise abruptly. In addition, eating prunes increases adiponectin, a hormone that helps regulate blood sugar levels.
Prunes Help the Digestion
Did you know that prunes help your digestion? This small fruit is packed with benefits for your digestive system. These tasty treats contain high amounts of fiber, which helps lower blood cholesterol levels. According to University of California, Davis research, prunes lower “bad” LDL cholesterol and total cholesterol. They also have laxative properties, increasing stool weight and frequency. Prunes are also a good choice for people with constipation because they aid in the removal of toxins from the body.
Because prunes are high in fiber, they’re great for your digestive system. One cup of prunes contains 12.4 grams of fiber. This fiber, known as insoluble fiber, binds water to the lining of your intestines, resulting in larger, softer stools. You’ll find that you poop with less effort and feel less uncomfortable as a result. And a large cup of prunes contains about 1 gram of sugar!
Prunes Taste Great
One of the best things about prunes is their high dietary fibre content. The fibre in prunes helps with digestion, promoting regular bowel movements and reducing constipation. Constipation can lead to bloating, abdominal cramps, loss of appetite, headaches and digestive problems. The high levels of vitamin A found in prunes aid in vision and fight off infection in the body. Prunes taste great, too.
As an excellent source of vitamin B6, prunes also help with brain health. Studies have shown that the fruit can help relieve the symptoms of depression. Low blood levels of vitamin B6 are associated with a high risk of depression in older adults. Also, prunes are high in vitamin A, which helps maintain good vision and reduce the risk of some types of cancer. One serving of dried prune provides about 3 percent of your recommended daily intake of vitamin A.
You can add prunes to a variety of recipes, from desserts to sandwiches. These scrumptious fruits can replace refined sugar and fat. You’ll find a number of delicious ways to incorporate them into your diet, from sandwiches to flatbreads. They also make great charcuterie boards. If you’re not sure how to use prunes, read on to find out more about these healthful foods.
Bert Swope
