Good Reasons to Eat Prunes
A prune is a dried plum! Fresh, juiced or dried, plums are rich in anti-oxidants, iron and vitamins. Recognized for its benefits for intestinal transit, prunes have many other interesting health benefits. As a snack, dessert or cooked, it really has its place in a balanced diet.
Why prunes are good for your health?
Plum contains different provitamins A (carotenoids) as well as a small amount of group B vitamins and vitamin C. It also provides minerals: potassium, copper, phosphorus, iron, magnesium.
Its skin and flesh contain flavonoids, anti-oxidant phenolic compounds. Their proportions differ from one variety of plum to another. This fruit ranks among the richest in fiber (pectins and celluloses).
Prune is a slimming food
Low in calories (20 kcal), prune is a slimming ally, especially since it has a low glycemic index (40), which makes it an ideal snack to quench a little hunger without creating a blood sugar spike . Perfect appetite suppressant, it helps limit snacking and control hunger. Rich in fiber, it has a strong satiating power. Discover our prune recipes.
Prunes are a beauty food
Prunes contain a very wide range of minerals (iron, magnesium, potassium) and vitamins E, C and provitamin A which protect cells and trap free radicals responsible for cell degeneration. Prune therefore helps fight against aging and the loss of elasticity of the skin. It helps to limit wrinkles.
Prune is an anti-cholesterol ally
The daily consumption of prunes reduces the level of bad cholesterol (LDL) thus the risks of cardiovascular diseases. And as this fruit is a source of potassium and flavonoids, it naturally prevents the development of these pathologies.
Prunes are good for bone health
Prunes are rich in boron, a rare trace element, which, together with calcium and vitamin D present in this fruit, preserves bone health and helps fight osteoporosis. 50 grams of prunes provide 100% of the recommended daily intake of boron.
Prune is a digestible food good for constipation
Rich in soluble and insoluble fibers, prunes facilitate digestion and help fight constipation. 100 grams of prunes provide 60% of the recommended daily intake. Are plums as good as prunes for constipation? Fresh plums do not have much fiber, but dried plums – prunes – have as many as 12 g fiber per cup and are excellent for relieving constipation.
Prune is an energy food
Rich in glucose (45% of the carbohydrates in this fruit), prunes provide energy to the brain. It is therefore recommended in the event of an examination. A source of fructose (25%) and sorbitol (30%), prunes also provide the body with sugar which will be assimilated gradually. It is also recommended for athletes to avoid spikes in blood sugar and drops in tone, especially as it is rich in magnesium (45mg per 100 grams) essential for energy production and muscle contraction.
Prunes Nutritional Values
| See how many nutrients in 0.25 kg (0.55 lbs) of Plums, dried (prunes), stewed, without added sugar (pitted) | ||
|---|---|---|
| Nutrient (find foods rich in nutrients) |
Unit | Value / 248 g |
| Proximates | ||
| Water | g | 172.93 |
| Energy | kcal | 265 |
| Energy | kJ | 1111 |
| Protein | g | 2.38 |
| Total lipid (fat) | g | 0.4 |
| Ash | g | 2.88 |
| Carbohydrate, by difference | g | 69.64 |
| Fiber, total dietary | g | 7.69 |
| Sugars, total including NLEA | g | 61.95 |
| Minerals | ||
| Calcium, Ca | mg | 47.1 |
| Iron, Fe | mg | 1.02 |
| Magnesium, Mg | mg | 44.6 |
| Phosphorus, P | mg | 74.4 |
| Potassium, K | mg | 796.1 |
| Sodium, Na | mg | 2.5 |
| Zinc, Zn | mg | 0.47 |
| Copper, Cu | mg | 0.305 |
| Manganese, Mn | mg | 0.325 |
| Selenium, Se | μg | 0.2 |
| Vitamins | ||
| Vitamin C, total ascorbic acid | mg | 7.2 |
| Thiamin | mg | 0.06 |
| Riboflavin | mg | 0.248 |
| Niacin | mg | 1.793 |
| Pantothenic acid | mg | 0.265 |
| Vitamin B-6 | mg | 0.541 |
| Folate, total | μg | 0 |
| Folic acid | μg | 0 |
| Folate, food | μg | 0 |
| Folate, DFE | μg | 0 |
| Choline, total | mg | 10.9 |
| Vitamin B-12 | μg | 0 |
| Vitamin B-12, added | μg | 0 |
| Vitamin A, RAE | μg | 42.2 |
| Retinol | μg | 0 |
| Carotene, beta | μg | 429 |
| Carotene, alpha | μg | 62 |
| Cryptoxanthin, beta | μg | 101.68 |
| Vitamin A, IU | IU | 848 |
| Lycopene | μg | 0 |
| Lutein + zeaxanthin | μg | 161.2 |
| Vitamin E (alpha-tocopherol) | mg | 0.47 |
| Vitamin E, added | mg | 0 |
| Vitamin D (D2 + D3) | μg | 0 |
| Vitamin D | IU | 0 |
| Vitamin K (phylloquinone) | μg | 64.7 |
| Lipids | ||
| Fatty acids, total saturated | g | 0.025 |
| 4:0 | g | 0 |
| 6:0 | g | 0 |
| 8:0 | g | 0 |
| 10:0 | g | 0 |
| 12:0 | g | 0 |
| 14:0 | g | 0 |
| 16:0 | g | 0.02 |
| 18:0 | g | 0.005 |
| Fatty acids, total monounsaturated | g | 0.198 |
| 16:1 undifferentiated | g | 0.002 |
| 18:1 undifferentiated | g | 0.196 |
| 20:1 | g | 0 |
| 22:1 undifferentiated | g | 0 |
| Fatty acids, total polyunsaturated | g | 0.064 |
| 18:2 undifferentiated | g | 0.064 |
| 18:3 undifferentiated | g | 0 |
| 18:4 | g | 0 |
| 20:4 undifferentiated | g | 0 |
| 20:5 n-3 (EPA) | g | 0 |
| 22:5 n-3 (DPA) | g | 0 |
| 22:6 n-3 (DHA) | g | 0 |
| Cholesterol | mg | 0 |
| Other | ||
| Alcohol, ethyl | g | 0 |
| Caffeine | mg | 0 |
| Theobromine | mg | 0 |
See how many calories in 0.25 kg (0.55 lbs) of Plums, dried (prunes), stewed, without added sugar (pitted)
| From | kilo calories (kcal) |
kilo joule (kJ) |
| Carbohydrate | 250.7 | 1 048.92 |
| Fat | 3.32 | 13.9 |
| Protein | 8 | 33.47 |
| Other | 3.34 | 13.98 |
| Total | 265.36 | 1 110.27 |
Sources: Regents of the University of California, NCBI, Science Direct
Photo credit: Cleverly Smart, PinterPandai