Prunes are a dehydrated fruit with many health benefits. They are rich in fiber and antioxidants and can help with constipation relief and regular bowel movements and are beneficial for heart health and lowering blood sugar.

In addition, prunes help improve circulation, decrease appetite, and may lower the risk of certain cancers.

It is important to consume prunes in small amounts, as dried fruits are concentrated and therefore higher in calories. You will still get the same health benefits from eating a small portion.

Main benefits

The main benefits of eating prunes are:

1. Constipation relief

Prunes are high in soluble fiber like pectin and insoluble fiber like cellulose and hemicellulose, which work to absorb water from the digestive tract to form a gel. This helps to regulate bowel movements and relieve constipation, decreasing the risk for hemorrhoids.

Prunes also contain sorbitol, which is a natural laxative that stimulates bowel movements.

2. Cardiovascular protection

Prunes contain several nutrients that can help reduce the risk for cardiovascular disease including heart attack and atherosclerosis.

Rutin and vitamin C are responsible for maintaining healthy blood vessels, while vitamin K prevents calcification of the arteries and pectin helps reduce cholesterol by decreasing fat absorption in the gut.

Some studies suggest that eating prunes every day can also help manage blood pressure, due to the anti-inflammatory and antioxidant properties of flavonoids and polyphenols found in prunes.

3. Helping to lower cholesterol

Pectin, a soluble fiber found in prunes, decreases fat absorption in the gut and helps to lower the levels of cholesterol responsible for the formation of plaques in the arteries. These plaques make the arteries narrower and more rigid, leading to a condition called atherosclerosis that can increase the risk for heart attack, heart failure, and stroke.

4. Glycemic control

The soluble fiber found in prunes, such as pectin, helps to decrease absorption of glucose in the gut, leading to lower blood glucose levels and improved insulin sensitivity. This can help in the prevention and treatment of diabetes.

Prunes also contain sorbitol, which slows down the absorption of sugar after meals and can help with glycemic control.

5. Helping with weight loss

Prunes are rich in fiber, which slows down digestion and increases satiety (feeling of fullness) after a meal. This can cause a decrease in appetite, leading to weight loss.

The polyphenols in prunes also have anti-adipogenic properties and promote weight loss by reducing the formation of adipose tissue in the body.

When trying to lose weight, it is important to remember that eating too many prunes can actually have the opposite effect. Two prunes per day is the recommended amount for weight loss benefits.

6. Improved bone health

Prunes are a good source of nutrients like boron, vitamin K, and calcium, which help in the formation and maintenance of bone cells. This is important for the prevention and treatment of osteoporosis.

Some studies suggest that prunes can reduce the risk for osteoporosis in menopausal women. Eating one prune per day is advised to obtain this benefit.

7. Cancer prevention

The polyphenols found in prunes contain antioxidant and anti-inflammatory properties that reduce cellular damage and may decrease the risk of cancer. Some studies show that prunes increase the amount of good bacteria in the gut, reducing the risk for intestinal cancer.

8. Protection against respiratory illnesses

The antioxidants found in prunes, such as polyphenols, fight free radicals that can cause lung damage, especially in smokers. In addition, polyphenols can improve lung health and help reduce the risk of emphysema, chronic obstructive pulmonary disease (COPD), and lung cancer.

9. Prevention of anemia

Prunes are high in iron, which can help in the prevention and treatment of iron-deficiency anemia. This type of anemia occurs when there is not enough iron in the blood for red blood cells to function properly.

Check out other foods for anemia.

10. Body detox

Prunes help in detoxification of the body because they contain pectin, a type of fiber that helps eliminate toxic heavy metals from the body, such as lead and mercury, that can be found in fish, fruits, and vegetables purchased in supermarkets.

Nutritional information

The following table contains values based on a serving size of 100 grams of prunes:

Components	Amount per 100 g of prunes
Energy	240 calories
Protein	2.1 g
Fats	0.3 g
Carbohydrates	63.9 g
Fiber	7.1 g
Vitamin A	19.5 mcg
Vitamin K	59.6 mcg
Vitamin B1	0.051 mg
Vitamin B2	0.186 mg
Vitamin B3	1.882 mg
Vitamin B6	0.205 mg
Calcium	43 mg
Iron	0.93 mg
Potassium	732 mg
Phosphorous	69 mg
Choline	10.1 mg
Magnesium	41 mg

It is important to note that prunes should be included as one part of a healthy and well-balanced diet in order to obtain all of the health benefits listed above.

How to eat

Prunes can be eaten on their own or added to yogurt with oats or other cereals. They can also be used to make juice, jams, or a sauce for meats. Prunes are also frequently used as a substitute for fats and sugar in recipes for certain desserts like cakes and cookies.

Prunes are a high calorie food that should be consumed in moderation. This is because their nutrients are condensed during the dehydration process. Consuming prunes in moderation may help with weight loss when included as part of a healthy and well-balanced diet.

Unlike plums, prunes (dried plums) can be stored for much longer; around 6 months at room temperature or 1 year in the refrigerator in a sealed container.

Recommended quantities

To get the most benefits, the recommended amount of prunes to consume is 40 grams per day, or the equivalent of 4 to 5 prunes (96 calories). These quantities may vary based on age, sex, health conditions, and tolerance. It is important to always talk to your doctor or a registered dietitian before starting any new supplement or diet plan.

Healthy recipes

Here are some healthy recipes containing prunes that are nutrient dense and easy to prepare:

1. Prune smoothie

Ingredients:

1 ³/₄ cups (400 mL) of cold milk or non-dairy milk;
2 frozen bananas, sliced;
2 prunes;
1 Tbsp of 100% cocoa powder;
1 Tbsp peanut butter.

Instructions:

Wash the prunes, cut in half, and remove the pit (or look for pitted prunes at the store). Place all the ingredients in a blender and blend until smooth. Serve immediately.

2. Salad with prunes

Ingredients:

1/3 of a head of lettuce;
7 oz (200 g) of spinach;
1 carrot, grated;
3 prunes;
3 oz (90 to 100 g) of cheese, cubed;
3 oz (90 a 100 g) of prosciutto, cubed;
1 drizzle of olive oil;
Salt to taste.

Instructions:

Wash the lettuce, spinach, and carrot. Peel and grate the carrot. Slice prunes and remove pits if needed. Combine all ingredients and dress with a drizzle of olive oil and salt to taste.

3. Apple and prune juice

Ingredients:

1 large apple with the skin;
3 prunes;
Juice of ½ a lemon.

Instructions:

First wash the apple, then place the whole apple and the prunes in a food processor and blend until smooth. Mix in the lemon juice. Alternatively, you can place the chopped apple and prunes into a blender along with the lemon juice and blend until smooth. Serve immediately, without straining.

4. Prune marmalade

Ingredients:

2 lb (1 kg) prunes, pitted;
1 packet of unflavored gelatin;
About 1 ¹/₄ cups (300 mL) of water;
4 tsp brown sugar or other sweetener.

Instructions:

Place the prunes, water, and sugar in a pot over medium heat and cook for 20 minutes. When it comes to a boil, remove the pot from the heat, mash the fruit up a bit with a fork, add the gelatin, and stir well with a spoon.

Return the pot to the flame for another few minutes. When it reaches the consistency of jam, turn off the flame. Let cool and transfer to a glass container with a lid. Store in the fridge.