Dried plums are known as prunes that contain a good dose of nutrients. Prunes are known for their bad reputation of being a laxative and hence its health benefits are completely ignored. Dried plums are often included in stewed dishes and American cakes. Prunes have a distinct texture and a unique taste. It contains less natural sugars when compared to dates and hence it can be your substitute for any sweet dishes. They offer a wide range of health benefits starting from preventing heart disorders to treating iron deficiency.
Here Are The Top 15 Reasons To Eat More Prunes:
Prevents Type-2 Diabetes:
Prunes are high in soluble fiber that is helpful in controlling the blood sugar levels in the body. The soluble fiber in prunes boosts the body’s sensitivity towards insulin and delays the sugar absorption into the blood.
Prevents Weight Gain:
The presence of soluble fiber in prunes will make you feel full for a longer time and prevents the habit of overeating. It is a satiety food that aids in preventing weight gain. It also has less natural sugars than dates and can be included in your diet to avoid sugar cravings.
Protects From Chronic Diseases:
Prunes help in protecting the brain from the damage caused by free radicals and prevents chronic diseases. They are extremely high in phytonutrients known as chlorogenic acid and neo chlorogenic acid. They help in preventing the damage caused to the cells, especially the oxidation of fat molecules. They discourage the oxidation of bad cholesterol thereby protecting the body from heart disorders and chronic diseases.
Good For Bones:
Prunes contain phenols and other flavonoid compounds that aid in reducing the bone loss. Including prunes in the diet can help improve bone health and lower the risks of developing osteoporosis.
Rich In Fiber:
Prunes contain a healthy dose of insoluble fiber. Including fiber-rich foods can lower the risks of colon cancer as well as hemorrhoids. The insoluble fiber provides healthy gut flora and aids in flushing out harmful bacteria.
Helps Lower Cholesterol:
The soluble fiber in prunes helps soaks up the excess bile present in the intestine and excretes it off. The bile juice is made from the cholesterol present in the liver to help digest fat. Once this juice is excreted along with the fiber from the prunes, our body will make use of the excess cholesterol. This is the reason why eating prunes lower down your body’s bad cholesterol.
Good Source Of Beta-carotene:
The increase in consumption of beta-carotene-rich foods can boost your mood and make you happy. Beta-carotene is essential to prevent free radical damage which can in turn prevent skin aging. The presence of vitamin K along with beta-carotene in prunes can help reduce the signs of wrinkles and skin aging.
Promotes Eye Health:
Prunes supply vitamin A in the form of 5 distinct carotenoids. Beta-carotene, alpha-carotene, and beta-cryptoxanthin carotenoids are converted into Vitamin A which is used by the cells inside the eye for converting light into the nerve impulses. Also, lutein and zeaxanthin aid in protecting your eyes from harmful radiations as well as macular degeneration.
Helps Maintain Regularity:
Prunes contain good doses of insoluble fiber that helps relieve constipation. Consuming prunes regularly help in improving the bowel movements due to the presence of sorbitol in it and hence keeps you regular.
Lowers Blood Pressure:
Prunes contain adequate amounts of potassium in it. This mineral along with sodium is essential in lowering the blood pressure.
Makes You Feel Less Tired:
Prunes are loaded with high doses of vitamin B6, a vitamin that is essential for energy release. Hence, include prunes as your snacks between any meals.
Good Iron Source:
Iron deficiency leads to conditions such as depression, anxiety, low energy, and many such conditions. Hence, you need to include iron-rich foods along with prunes that aids in boosting your body’s ability to absorb more iron.
Improves Blood Circulation:
Prunes contain good amounts of B vitamins that help boost metabolism and improve the blood circulation. A bowl of prunes can deliver around 25% of niacin and 20% of riboflavin that our body needs daily. The presence of B vitamins helps in the production of RBC that is helpful in transporting oxygen throughout the body.
Good Source Of Minerals:
Prunes contain magnesium and phosphorous that act as bone-building minerals. They also contain iron and a healthy dose of potassium helpful for lowering blood pressure.
Rich Source Of Antioxidants:
Prunes contain beta-carotene and antioxidants. They help prevent the free radical damage caused to the body and also reverse the signs of aging. Few studies have mentioned that prunes contain more than twice the antioxidant ability than other antioxidant-rich foods such as raisins and other berry fruits.