When they ask us to name our favorite types of healthy sweet snacks, we unavoidably include premium dried fruits in the list. Maybe it could sound as a platitude to some, but that’s just the way it is. Dried fruits are exceptionally delicious, they satisfy your cravings for something sweet, plus not to mention all the micronutrients, antioxidants and fiber that we you get from them.
That’s why we’ve learnt to appreciate eatables like these organic prunes. As always, Made In Nature have done a superb job in producing these organic plums that are unsulfured and naturally dried to perfection. The plum trees are grown the old fashioned way that is actually the best. That means the soils are pure and naturally-fertile, there haven’t been any pesticides used, nor are there traces of GMO.
Nutrition facts about prunes
Prunes are the dried version of plums. They belong to the plant genus Prunus, and are relatives of foods like nectarine, peach, and almond. Besides their great taste, prunes are also pretty nutritious. A serving size of 174g prunes are low in total fat (only 1g), therefore prunes are a good addition to a low-fat diet. Furthermore, the same amount of dried plums guarantees around 12g (32% DV) of dietary fiber which is more than good news for your tummy health. The dried fruit is a very decent source of both vitamins and minerals. Again, the same selected serving of prunes guarantee you fair shares of your total daily value requirements for certain nutrients: vitamin K (129%), vitamin A (27%), riboflavin (19%), vitaminB6 (18%), niacin (16%), pantothenic acid (7%), thiamin (6%), vitamin E (4%), vitamin C (2%), and folate (2%).
On the other hand, the minerals’ daily value percentages are: potassium (36%), manganese (26%), copper (24%), magnesium (18%), phosphorus (12%), iron (9%), calcium (7%), zinc (55), and selenium (1%).
Small amounts of omega-3 and omega-6 fatty acids contribute to prunes’ nutritional profile too. The exact same serving of the fruit delivers 29.6mg of omega3 and 76.6mg of omega-6.
Health benefits of prunes
Since prunes are a fantastic source of fiber, they improve the digestive health. They also speed up the bowel movement, thus decreasing the risk of hemorrhoids and colon cancer. Besides that, the insoluble fiber in prunes provide “nutrition” for the gut’s healthy bacteria. When the bacteria ferment the fiber, they produce certain short-chain fatty acids which play the role of energy of the large intestine’s cells, and protect the colon.
Prunes’ soluble fiber on the other hand, helps lower the bad cholesterol. The fiber does that by attaching to bile acids and leading them out of the body through the colon. The liver uses cholesterol to produce bile acids. By excreting bile acids with fiber, the liver is stimulated to use more cholesterol in order to generate new bile acids. Soluble fiber can also lower the total cholesterol that the liver uses for producing bile acids.
Picking up from the cholesterol-lowering properties of prunes, we can also refer to prunes’ plaque formation reducing properties. By preventing plaque buildup, arteries avoid narrowing, thus securing enough oxygen and blood to the body tissues. By doing that, the super fruit reduces the chance for arteriosclerosis. Researchers have also stated that eating premium dried prunes and drinking prune juice more often can help a person control their blood pressure.
This delicious fruit also helps you regulate your blood sugar and ease weight loss. Again, we have the soluble fiber to thank for that. It delays the assimilation of glucose, plus it also slows down the pace at which food leaves the stomach. Insulin sensitivity is upped by the fiber too, hence we can say that it has its part in preventing diabetes. As for the weight loss, by slowing down the food movement in your stomach, and making you feel satiated, prunes would help you avoid overeating and respectively – weight gain.
Newer studies show that prunes are a host of a certain mineral called boron. This nutrient can help you form strong muscles and bones, and improve muscle coordination. Boron may happen to be a potential remedy for osteoporosis, but further research is required for a more solid conclusion.
There is circumstantial documentation about the antioxidant properties of prunes’ phytonutrients chlorogenic acid and neochlorogenic acid, which we previously mentioned. These constituents shield the body from oxidative stress and cellular damage. They have shown the ability to neutralize and enervate a specific oxygen radical named superoxide anion radical. Furthermore, these phenols help prevent fat damage, which is indeed a huge advantage, because the human brain cells, cell membranes, and many molecules (like cholesterol) are to a fair extent made of fats.