Nutrition Corner - Prunes
Eating prunes every day improves gut fecal microbiome. The fiber and other compounds in prunes may alter the gut microbiome in support of bone health. Prunes also contain sorbitol, which is a sugar alcohol with natural laxative effects.
1 oz / 28 grams
Calories: 67
Carbs: 18 grams
Fiber: 2 grams
Sugars: 11 grams
Magnesium: 3% of the DV
Phosphorus: 2% of the DV
Vitamin A: 4% of the DV
Copper: 4% of the DV
Manganese: 4% of the DV
Vitamin K: 21% of the DV
Vitamin B2: 3% of the DV
Vitamin B3: 3% of the DV
Vitamin B6: 3% of the DV
Potassium: 6% of the DV
Vitamin and mineral content of one serving of plums and prunes differs slightly. Prunes contain more vitamin K than plums and are somewhat higher in B vitamins and minerals. Prunes are higher in calories, fiber and carbs than fresh plums.
The fiber in prunes is mostly insoluble which plays a role in preventing constipation by adding bulk to your stool and may speed up the rate that waste moves through your digestive tract.
Prunes do not appear to cause a substantial rise in blood sugar levels, this is attributed to their potential to increase levels of adiponectin, a hormone that plays a role in blood sugar regulation. The fiber in prunes may also be partly responsible for their lowering effects on blood sugar. Fiber slows the rate at which your body absorbs carbs after a meal, causing blood sugar to rise gradually, rather than spike.
Prunes are high in polyphenol antioxidants, which have positive effects on bone health and may help reduce the risk of heart disease and diabetes.
Anthocyanins, a specific type of polyphenol, appear to be the most active antioxidants found in prunes, which have powerful health effects, including reducing the risk of heart disease and cancer.
Prune consumption has been linked with a reduced risk of debilitating bone conditions such as osteoporosis and osteopenia and they may also have the potential to reverse bone loss that has already occurred. Consuming prunes may increase levels of certain hormones that are involved in bone formation as they contain several vitamins and minerals that have bone-protective effects, including vitamin K, phosphorus, magnesium and potassium.
Prunes provide about 50% of the DV levels of vitamin K per 100 g. Vitamin K is essential for the smooth functioning of many clotting factors in the blood. It is also required for bone metabolism. Also, this vitamin helps limit neuronal damage in Alzheimer's disease patients.
Prunes may promote heart health due to their potential role in lowering blood pressure and cholesterol levels.
Prunes contain health-promoting flavonoid polyphenolic antioxidants such as lutein, cryptoxanthin, and zeaxanthin in significant amounts.
These compounds help act as scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Zeaxanthin, is also an important dietary carotenoid selectively absorbed into the retinal macula lutea where it is thought to provide antioxidant and protective UV light-filtering functions.
Prunes are a good source of B-complex groups of vitamins such as riboflavin, niacin, pyridoxine, and pantothenic acid. These vitamins act as cofactors to help the body metabolize carbohydrates, protein, and fats.
Prunes are concentrated sources of antioxidants, energy, minerals, vitamins, and minerals like potassium, copper, manganese, and iron and they are an excellent source of insoluble dietary fiber, sorbitol, and isatin, also known as tribulin. These compounds have been known to help smooth digestion and offer comfort from constipation problems.
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