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Prunes’ Benefits For Our Heart, Vision, And Digestion


Being sweet, chewy, wrinkly, prunes are considered as little nutrient and fiber bomb. These powerful little bite-sized fruits are associated with a plethora of health benefits.

Patricia Bannan, MS, RDN, says:

“When eaten frequently, prunes contribute to the overall intake of dietary fiber and many important vitamins, minerals, and phenolic compounds, which function as antioxidants.”

Here are some of the reasons why we need to have regular consumption of prunes.


Heart Health


Consuming prunes or dried plums on a regular basis may have a protective effect on heart health. It can actually keep our cholesterol and blood pressure levels under control. All crinkled and wrinkly, prunes are an excellent source of fiber and iron, and regular consumption has been shown to reduce LDL cholesterol in the blood and bring down blood pressure levels.

According to a study published in the Journal of Ayub Medical College Abbottabad, people who drank prune juice and had 3-6 prunes for breakfast in a period of 2 months had noticeably lower levels of cholesterol and blood pressure compared to those who didn’t.


Loaded With Antioxidants


Prunes are rich in polyphenol antioxidants that are helpful for reducing inflammation and protecting our cells from damage by free radicals. Consumption of them may have positive effects on bone health and may lower our risk of heart disease and diabetes.


Helps Improve Vision


Prunes are a great source of vitamin A, which is essential for healthy vision. A single prune delivers about 3% of our recommended daily intake of vitamin A. A person deficient in vitamin A is prone to cataracts, dry eyes, night blindness, and macular degeneration as well as fat malabsorption and liver disorders.


Helps Relieve Constipation


Being high in fiber and sorbitol ( a natural sugar that functions as a laxative), prunes may help the body in digesting food properly thereby relieving constipation and making it a popular digestive remedy. One prune provides 3% of the recommended daily intake of fiber. Sorbitol pulls moisture into the digestive tract and facilitates bowel movements.


Helps Improve Bone Health


Prunes’ antioxidants and their ability to control inflammation have been associated with positive effects on our bone health. Several studies have shown that adding prunes to our diet can help bring down our chances of getting bone health conditions like osteoporosis and osteopenia.


Helps Build Muscles


Aside from yoga and strength training, the food we eat also plays an important role in muscle growth and development. Prunes contain boron, a mineral that helps us build strong muscles, improve our muscle coordination, and increase mental sharpness.


How To Add Prunes To Our Diet


This nutritious fruit can be consumed in several ways:

  1. Eat them alone as a snack
  2. Add them to baked goods.
  3. Mix them with nuts or other dried fruits such as apricots
  4. Blend them (or use prune juice) for drinks or smoothies.
  5. Add them to salads

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