Prunes
A prune is simply a dried plum. But when you mention the word "prune," almost everyone thinks of this fruit's laxative effect. A few prunes a day are typically good for keeping a body's bowel movements regular. However, many people do not know that prunes are very rich in iron content, containing more iron that any other fruit. Just one prune can provide from 4 to 6 mg of iron, and a cup of prune juice contains nearly 10 mg of iron. Prunes can help to lower cholesterol, reduce the risk of heart disease and cancer and help to relieve constipation.
Overview
While all prunes come from plums, not every variety of plum can become a prune. The most popular varieties today come from European plums.
Although regularity may not be a glamorous topic, regular bowel movements are indicative of good digestion. Because the gut is "ground zero" for nutrient absorption and the immune system, healthy bowel movements are important for a body's ultimate well-being. So disregard the prune's stodgy profile and take a closer look at its benefits.
History
European plums originated near the Caspian Sea thousands of years ago, and the process of drying plums to turn them into prunes came from that same region. As people and cultures migrated , prunes spread throughout Europe and eventually came to the New World.
The leading producer of prunes today is California. The process of drying plums was begun in 1856 after Louis Pellier brought a grafted plum tree from his native France. Plums are dehydrated in hot air at 85 to 90 degrees Celsius for approximately 18 hours. After the drying process is finished, the prune can also be further treated to become juice, a puree or other prune products.
Nutritional Information
This fruit is a good source of phenolic compounds and provitamin A. Prunes also contain thiamine, riboflavin, potassium, vitamin B6, boron and dietary fiber. A 100-gram serving is equal to about 10 to 12 prunes and contains 240 calories, 2.2 grams of protein, 63.9 grams of carbohydrates, 0.4 grams of fat, 38.1 grams of natural sugars and 7.1 grams of fiber. This 100-gram serving also contains a whopping 732 milligrams of potassium.
Health Benefits
Prunes are a healthy, high-energy snack that provides calcium, antioxidants, magnesium, potassium, fiber, iron and vitamin A, all of which could help reduce a person's risk for chronic diseases. For instance, prunes are very well-known for preventing and relieving constipation. The prune does this in part by providing bulk to the stool and decreasing transit time.
The insoluble fiber contained in prunes is food for the good bacteria in the large intestine. When this type of bacteria makes use of the insoluble fiber, butyric acid is produced, which is a short-chain fatty acid that is the primary type of fuel for intestinal cells to maintain a healthy colon. The same bacteria also form other short-chain fatty acids, such as propionic and acetic acid that are used as cellular fuel in the muscles and the liver.
Prunes also contain a fair amount of phenolic compounds. These substances act as antioxidants to "bad" LDL cholesterol and therefore may serve to protect against heart disease.
This fruit contains a very large amount of potassium. This mineral has shown itself to be essential for keeping blood pressure down. When potassium levels decline, blood pressure rises.
In one study, postmenopausal women who consumed 12 prunes per day for three months revealed the presence of growth factors and enzymes that indicated increased bone formation. These markers were not found in women who did not eat prunes.
A 100-gram serving of prunes also fulfills the recommended daily value for boron, a trace mineral helpful in bone metabolism and for preventing osteoporosis.
Safety
Prunes contain moderate amounts of oxalates. Those people who have a history of calcium oxalate-containing kidney stones should avoid or limit their consumption of this food.
Selecting and Storing
When buying prunes, select those that have a bluish-black skin and are blemish-free. This fruit should also be somewhat flexible and moist. The packages should be sealed tightly to ensure freshness and avoid moisture loss.
Whole prunes containing pits are usually less expensive than pitted prunes. Choose the healthier version of prunes without preservatives such as sulfur dioxide. Prunes should be stored in a cool, dry place, where they will keep for months. When refrigerated, prunes can be kept for as long as six months.
Serving Ideas for Prunes
Extremely dry prunes can be soaked for a few minutes in hot water to help refresh them. If cooking the prunes, soaking them in water will reduce the cooking time.
Aside from eating the prunes plain, a few other ideas for serving them include:
- Stewed prunes with rosemary on braised lamb is a delectable choice.
- Puree stewed prunes and season with coriander, honey and cinnamon. Serve with plain yogurt.
- Combine diced prunes with other dried fruits and nuts to make a homemade trail mix.
- Add prunes to poultry stuffing for a delicious, sweet taste.
References
- Holford, P.(2004). The optimum nutrition bible. London : Piatkus
- Holford, P & Lawson, S. (2008). Optimum Nutrition Made Easy How to achieve optimum health. London : Piatkus
- Murray, M.T. et al.(2005). Encyclopedia of healing foods. London : Piatkus
- Yeager, S. & Prevention Health Books. (1998). The doctors book of food remedies : the newest discoveries in the power of food to cure and prevent health problems from aging and diabetes to ulcers and yeast infections. [Emmaus, Pa.] : Rodale
Posted in Prunes
Ask a Question Or Join a Discussion
