Loaded with soluble fibre called pectin, prunes help improve bowel movements and promote gut health. (Photo: Shutterstock)
Prunes are bite-sized and sweet, making them ideal for noshing alone. However, they can add a chewy texture and a burst of sweetness to other dishes too.
Consuming prunes daily can significantly enhance bone strength, reduce the risk of fractures, and slow down bone loss, according to a recent study. The research, led by Professor Mary Jane De Souza at Penn State and published in 2024, focused on postmenopausal women for a period of 12 months and involved three groups: one abstained from prunes, another consumed 50 grams (4 to 6 prunes) daily, and the third group ate 100 grams (i.e., 10 to 12 prunes) daily.
The women, who consumed prunes daily, exhibited surprising improvements in bone density, strength, and overall bone structure compared to the ones who didn’t consume the fruit.
Other Benefits:
- Promotes gut health: Loaded with soluble fibre called pectin, prunes help improve bowel movements and promote gut health.
- Good for osteoporosis: Consuming dried plums or prunes can help improve bone density and reduce the risk of osteoporosis.
- Prevent anaemia: Prunes can boost iron levels in the body, lowering the risk of developing anaemia.
- Enhance heart health: Packed with soluble fibre that can keep your cholesterol levels and blood pressure in check.
- Hair loss: Prunes contain vitamins B and C, which can help prevent hair loss.
- Blood Sugar Regulation: The high fibre content and the ability to boost adiponectin production help regulate blood sugar levels.
How to Include Prunes in Your Diet?
- Prunes are sweet and bite-sized, making them ideal to nosh. However, they can add a chewy texture and a burst of sweetness to other dishes too.
- Make a puree of prunes and add them as a fat and sugar replacement in baked goods.
- Use prunes to sweeten salad dressings, barbeque, or marinades.
- Sprinkle prune pieces in savoury stews or atop vegetable dishes like roasted broccoli or Brussels sprouts.
- Amp up your morning by adding prunes to oatmeal, cereal, yoghurt, or smoothie.
- Mix them with nuts, seeds, dark chocolate, and other dried fruits for a trail mix.
- Include them in granola bars or energy bites
- Add prune pieces or juice to smoothies for a healthy and lip-smacking experience.
