It seems we all need to eat more prunes

From Good Housekeeping

Soft and sweet plums are essentially plums that have been dried out for preservation. It can last in your pantry for about six months and offers a lot of versatility in almost any meal. On top of that, there are few nutritious power stations. “Prunes have many health benefits, from gastrointestinal health to bone preservation, the immune response, diabetes and atherosclerosis and satiety,” says Shirin Hooshmand, Ph.D., professor of nutrition at San Diego State University.

Although these delicious dried fruits have serious health benefits, you should pay attention to ingredient lists and buy varieties that only mention prunes as the only ingredient (try to avoid options with added sugars or oils). Here’s everything you need to know about prunes and why it’s a place in your groceries.

Pruning Nutrition Statistics

Serving Size: 4 Prunes (38g)

Prune health benefits:

Pruning superpowers extend far beyond the bathroom! Here are some reasons to use prunes in your diet:

• Can support bone health: Dr Hooshmand has been conducting research in the field of bone health and prunes for the past 15 years. In a recent clinical trial found, dr. Hooshmand and her team found that osteopenic postmenopausal women who ate 5-6 prunes (one serving of prunes) for six months were effective in preventing bone loss. “Previous research has also found that eating 10-12 prunes a day for one year is associated with increased bone density and improved indicators of bone turnover in women after menopause,” she says. In addition, Dr. Hooshmand shares that interesting new animal research suggests that prunes can help prevent bone loss in people exposed to radiation, such as astronauts in space.

• Can promote heart health: A serving of prunes meets 11% of the daily value of fiber, which plays a role in lowering blood cholesterol. Initial research from the University of California, Davis, found that men with moderately elevated cholesterol were able to reduce total and ‘bad’ LDL cholesterol after drinking about 12 prunes daily.

• Supports healthy digestion: The fiber content of prunes can be attributed to their laxative, but scientists point to the combination of fiber, phenolic compounds and sorbitol in prunes, which is probably the thing. Research supports that prunes can significantly increase the weight and frequency of bowel movements, making it an excellent natural alternative to promote healthy bowel function.

• May have anti-inflammatory properties: Since prunes are rich in polyphenols, these antioxidants can help reduce inflammation and protect against DNA damage. Compared to fresh plums, prunes dried at 60 and 85 ° C may actually have a higher antioxidant activity.

And what about pruning juice?

The story continues

Unlike other fruit juices, the most popular brands of pruning juice actually contain a good source of fiber per serving. Hot pruning juice itself has also long been used as a natural constipation remedy. “In my opinion, the consumption of prune juice can be effective to some extent in terms of bone health, but we only have data from clinical trials that test the effects of whole prunes on bone health,” says Dr. Hooshmand.

How many prunes should I eat per day?

Dr. Hooshmand says how many prunes you should eat per day depends on the size of the prunes themselves, but current research recommends 50 grams of prunes per day, which equates to about 5 to 6 prunes. If you do not eat prunes or other high-fiber foods, start slowly with 1 to 2 prunes a day and work your way up gradually. “For people with a low fiber intake in their diet, we generally recommend consuming prunes gradually, avoiding consuming prunes on an empty stomach and spreading the intake throughout the day,” says Dr. Hooshmand.

How to add prunes to your diet:

“There are many different ways to enjoy pruning as part of your diet: from smoothies to salads and soups to salty dishes. Prunes can even be used as a sugar and fat substitute in pastries,” shares dr. Hooshmand.

Enjoy this delicious dried fruit on its own or try it in different ways:

• Use prunes with your favorite variety of nuts in a healthy homemade trail blend

• Add chopped prunes as a topping to oatmeal or yoghurt

• Add prunes in stews or sticky for a sweet, salty twist

• Add a prune or two to your morning smoothie

• Toss chopped prunes in salad with your favorite vegetables and vinaigrette

• Use prunes for natural sweetness and fiber in energy bites

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