Prunes, are the nutrition-packed dried fruit of certain varieties of plums, that are used for both culinary and medicinal purposes. A storehouse of micronutrients, they are sweet, chewy, and sticky, and have a wrinkled shape. Prunes are an excellent snacking choice for people with diabetes as they are categorised as a low-GI food. They are used both in sweet and savoury recipes. Compared to plums, prunes have a higher carbohydrate, sugar, starch, fat, protein, fibre, and polyunsaturated fat content due to a lower water percentage.
The amazing nutrient-mix in prunes is known to nourish the body and the mind well. They are good for diabetes, blood pressure, brain, heart, gut, bone health and are high in vitamin K, calcium, potassium, and polyphenols, and low in cholesterol.
Here are the wonderful benefits of prunes for your brain, heart and other aspects of well-being.
Good for heart healthEating prunes regularly can work wonders for your heart health. A study in the Journal of Medicinal Food, says postmenopausal women who ate 50 to 100 grams of prunes a day (5-12 pieces) lowered heart disease risk factors like cholesterol, oxidative stress, and inflammation.
Brain health
Prunes are the perfect brain food that could sharpen your brain, improve memory and prevent brain ageing. Prunes are a storehouse of potassium, vitamin B6 and copper, the micronutrients that can improve nervous system function. Prunes have anti-inflammatory and antioxidant properties thanks to the high content of anthocyanin, a blue plant pigment.
Bone health
Prunes can prevent bone density loss and their regular consumption can strengthen your bones. A research published in the journal Nutrients found that the women who had eaten 10 to 12 prunes daily had maintained more bone mineral density than those who didn't.
Prevents diabetes
Prunes are considered low GI (glycaemic index) food and can be consumed in moderation by people who suffer from diabetes. As per a study, postmenopausal women who ate five to 12 prunes daily for a year didn’t experience any negative metabolic effects, like increased waist circumference, compared to those who didn't.
Gut healthPrunes have a high amount of fibre which is considered good for gut health. A study suggests that eating prunes regularly can improve gut fecal microbiome. Another review shows fibre and other compounds in prunes may alter the gut microbiome in support of bone health. A robust gut health also helps in improving bone health.
