7 Remarkable Health Advantages of Plums and Prunes

Both fresh plums and dried prunes are rich in essential nutrients and antioxidants, offering numerous health benefits, including improved digestive health. These fruits are packed with vitamins and minerals that not only nourish your body but may also lower your risk for various chronic diseases. You can enjoy plums either fresh or dried, with prunes being particularly well-known for their ability to alleviate common health concerns like constipation and osteoporosis. Below, we explore seven evidence-backed health benefits of plums and prunes.

Plums and prunes are nutritional powerhouses, providing more than 15 vitamins and minerals along with beneficial antioxidants and fiber. Here’s a closer look at their nutritional profiles:

Plums

• Calories: 30
• Carbohydrates: 8 grams
• Fiber: 1 gram
• Sugars: 7 grams
• Vitamin A: 5% of the Recommended Daily Intake (RDI)
• Vitamin C: 10% of the RDI
• Vitamin K: 5% of the RDI
• Potassium: 3% of the RDI

Prunes

• Calories: 67
• Carbohydrates: 18 grams
• Fiber: 2 grams
• Sugars: 11 grams
• Vitamin K: 21% of the RDI
• Potassium: 6% of the RDI

Overall, while prunes are calorie-dense, they offer an increased amount of vitamins, particularly vitamin K, and fiber compared to fresh plums.

Prunes and prune juice are renowned for their efficacy in relieving constipation, largely due to their high fiber content. One prune contains approximately 1 gram of fiber, primarily in its insoluble form, which contributes to stool bulk and promotes quicker waste movement through the digestive system.

Moreover, prunes contain sorbitol, a natural sugar alcohol that has laxative properties. Studies highlight that consuming prunes can be more effective than many common laxatives.

Key Tips: To prevent digestive distress, it's advisable to limit consumption to 1/4 to 1/2 cup of prunes or 4-8 ounces of 100% prune juice per day.

Both plums and prunes are abundant in antioxidants, particularly polyphenols, which combat inflammation and protect cells from oxidative damage. Research indicates that these fruits have higher levels of antioxidants compared to popular alternatives like peaches and nectarines.

Polyphenols in plums, including anthocyanins, exhibit remarkable anti-inflammatory properties and may shield against conditions like heart disease and cancer. Although these findings are promising, further human studies are required to draw definitive conclusions.

Interestingly, plums may support blood sugar management despite their carbohydrate content. They do not lead to significant spikes in blood sugar levels, possibly due to their fiber content that slows carbohydrate absorption.

Consuming plums and prunes is also associated with a lower risk of developing type 2 diabetes. However, moderation is key since prunes are calorie-dense. Aim for a portion of 1/4 to 1/2 cup.

Prunes may also play a beneficial role in maintaining bone health, as studies suggest a connection between prune consumption and reduced risk of conditions such as osteoporosis. Research outlines that prunes could prevent and potentially reverse bone loss, attributed to their antioxidant content and inflammatory-reducing properties.

Prunes are also rich in bone-promoting nutrients like vitamin K and magnesium. However, further human studies are necessary to understand these effects fully.

Regular intake of plums and prunes could positively affect heart health by potentially lowering cholesterol levels and blood pressure. Studies reveal that daily consumption of prunes can result in lower LDL ("bad") cholesterol levels and improve overall cardiovascular health.

The beneficial effect on heart disease risk factors is likely due to their fiber, potassium, and antioxidant content. Yet, additional research is warranted to substantiate these findings.

Incorporating plums and prunes into your diet is both easy and enjoyable. They can be eaten raw or added to a variety of dishes. Here are a few delicious ways to enjoy them:

• Spinach, Basil, and Plum Salad
• Cinnamon Plum Smoothie
• Pasta Salad with Roasted Chicken and Plums
• Plum and Avocado Summer Salad
• Prune, Orange, Fennel, and Onion Salad

Prunes can also be enjoyed as juice or stewed for added flavor.

Plums and prunes are not only delicious but also packed with vital nutrients. They can contribute to overall health, potentially mitigating the risk of chronic illnesses like osteoporosis, heart disease, and diabetes. Easy to incorporate into meals, these fruits are a fantastic addition to a health-conscious diet.