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Food & Nutrition

Health Benefits of Prunes For Moms To-Be & Kids

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  • October 8, 2021
  • MKB Team

Fruits are widely popular, and rightly so! They are very beneficial for the functioning of our body. We must be well-informed about the immense nutritional value that these fruits add to our diet . Do you know that research shows that prunes are the best among fruits that increase bone density? Prunes are deliciously popular fruits with loads of health benefits.

 

More popularly known as dried plums, prunes are proud members of the Rosaceae family. While they may appear to be small. Today, they are a famous dried fruit across most countries and consumed for their nutritional benefits. They make for a fun quick-bite as they are deliciously sweet with the dry concentration of the sweetness of the plum and are sticky and chewy, with a seed inside. They are known to be one of the plumpest dried fruits!

Mostly found in a deep blacking-purple shade, the dried prunes make for a delicious snack. Sometimes, they are canned or processed into sweet candies. 

 

Nutritional Profile

 

A single serving of prunes, 28g or 1 ounce on an average, will provide the following nutrients-

  • 67 kCal
  • 18g of carbohydrates
  • 2g of fiber
  • 11g of sugar
  • 4% of vitamin A
  • 21% of vitamin K
  • 3% of vitamin B2
  • 3% of vitamin B3
  • 3% of vitamin B6
  • 6% of potassium
  • 4% of copper
  • 4% of manganese
  • 3% of magnesium
  • 2% of phosphorus

These values are approximate, and the percentages are according to the required daily intake of an adult of an average 2000 kCal. These may change if the prunes are processed, sweetened, or canned. 

 

The Many Health Benefits of Prunes for Kids and Adults

 

Apart from being rich in nutrients and vitamins, the prune is also known for its antioxidant properties and high fiber content. It is famous for its characteristic of improving health issues like constipation, osteoporosis, etc. Although they may be higher in calories than plums, a smaller amount will be more concentrated since they are dried plums. They are also a higher supplier of vitamin K, beneficial for healthy blood clotting. 

 

Prunes, either eaten dried or juiced, are known for easing the problem of constipation. This can be attributed to their high fiber content. It has natural laxative effects, which can help in the smooth functioning of the digestive tract. 

 

These delicious little fruits are also a great source of antioxidants. They can aid in reducing inflammation, as well as protecting damage from free radicals to your body cells. Some of their antioxidants even have a positive effect on bone health. Additionally, they can play a role in reducing heart diseases and even diabetes. 

 

You may find a prune to be pretty loaded with carbohydrates, yet they have a property to help in controlling blood sugar levels. This is because consuming prunes leads to increased production of the hormone adiponectin, which regulates blood sugar levels. Furthermore, the fiber content in a prune also slows down the rate of absorption of carbs in the bloodstream, preventing a blood-sugar spike, in turn lowering the risk of type 2 diabetes. 

 

Another significant benefit of consuming these fruits is the improvement in bone health. Studies have linked consuming prunes to the prevention of impairing bone conditions like osteoporosis and other adverse impacts like low bone density. They have been shown to prevent and even reverse bone loss! This effect is mainly due to their anti-inflammation as well as antioxidant properties. 

 

A healthy heart can be achieved through regular but moderated prune consumption. The fruit has a protective effect on cardiovascular health, as it plays a role in reducing blood pressure and cholesterol levels. 

 

Benefits of Consuming Prunes During Pregnancy 

 

Most doctors advise pregnant women to generously consume dried fruits during pregnancy as they are rich in good fats and nutrients, and vitamins. The delicious and sweet prune can be another addition to the list of dried fruits, as it is one of the healthiest out there! Prunes are your perfect chewy and sweet snack for your hunger pangs when you are pregnant.

 

Bowel movement is one of the many functions to be affected most during pregnancy, and prunes can bring relief to moms-to-be by helping with prevention of  constipation. 

 

Prunes are a rich source of iron and can be vital for the proper development of the fetus. Adding prunes to your diet can give you that edge for extra iron to prevent a deficiency. Additionally, they could help in building up more hemoglobin, as well as in avoiding anemia. 

 

They are also known to control blood pressure, and their richness in vitamin A and beta-carotene is beneficial in good eye development in the fetus. What’s more, they can even work wonders for the skin of the baby and the mother!

 

The best part about these tiny yet delicious dried fruits is that due to the high amount of calories, they can also be an excellent source of energy for expectant mothers and help build up immunity, both of the mother and the baby. 

 

 Possible Side Effects of Prunes

 

While anything consumed in moderation is healthy and permissible, overconsumption of prunes may interfere with good health in the following ways-

  • Sorbitol, a sugar contained in prunes, can cause bloating or gassiness if consumed in excess.
  • Since they are high in fiber, they can cause or even worsen diarrhea.
  • Due to their high-calorie content, they can lead to unhealthy weight gain if the quantity consumed is not watched. 

 

The Tasty Way of Including Prunes in Your Diet

 

Prunes are mulled over across the world for their easy availability and sweet flavor, and chewy texture. Their antioxidant and anti-inflammatory properties make them a popular snack to be added to one’s diet in fun ways. 

Here are some exciting ways to include prunes into your daily diet-

  • Since they are dried, they can easily be added to your oatmeal or used as a cereal. Prunes can also be part of a trail mix to add that sweet and chewy flavor, in addition to other dried fruits like raisins, apricots, dates, etc. 
  • Prunes can be baked into muffins and loaves of bread to give them a fruity twist.
  • Prune juice can be made by blending them for drinks, or it can also be added to smoothies.
  • Puree the prunes and use them as jam or a spread, on your toast, or even just as a dip for those nachos

 

Fun Facts about Prunes you didn’t know about:

  • You need three pounds of fresh plums for making just one pound of dried prunes!
  • Harvesting season of plums is around 1 month.
  • A plum tree takes 3-6 years to bear fruits.
  • Plum trees require loads of cross-pollination.
  • California is responsible for 95% of the plums grown in the USA every year.

 

These prunes have so much in them to give you, so they must be included in your everyday diet. Women who are pregnant and kids who need nutrition for proper growth can stay well-nourished and healthy with moderate consumption of prunes. However, since they are high in fiber, one must ensure adequate hydration as well. 


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MKB Team

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