Surprising Effects of Eating Prunes, Says Dietitian — Eat This Not That

With a dark reddish brown color, a satisfying crunchy texture, a sweet (but not too sweet) taste, and a long shelf life, it’s understandable why people want to include prunes in their diet every day. Prunes may be known to provide relief of severe constipation, but these fully portable and versatile fruits have far more than help people go to the bathroom. There are things.

Prunes squeeze the nutrition sector and contain many important nutrients that provide some major health benefits.

Specifically, one serving of Sunsweet Prunes (40 grams) offers:

• 3 grams of fiber
• Zero grams of added sugar
• 6% of daily recommended potassium

In addition, prunes contain boron, vitamin A, iron, magnesium, vitamin K, and many other nutrients that our body needs to function properly.

So, if you’re jumping into a prune-eating wagon every day and devoting yourself to eating this fun fruit every day, here are some of the benefits you can experience.

A recent study conducted at Pennsylvania State University found that eating prunes daily prevented hip bone loss and increased risk of fractures in postmenopausal women. Specifically, women who ate 50 grams of prunes (5-6 prunes) daily for 12 months maintained hip bone mineral density at 6 and 12 months, but at the same time ate prunes daily. In women who did not, the total mineral density of the hip joint was reduced. At the time.6254a4d1642c605c54bf1cab17d50f1e

Prunes contain many nutrients that support bone health, such as vitamin K, magnesium, calcium, and boron. In addition, they contain phenolic compounds that can block bone resorption and support bone formation.

These new results are promising and the findings presented should be considered preliminary until peer-reviewed publications are available, but a set of support for prunes for bone health. Will be added to the study.

This is not surprising, as prunes are a food that many people rely on when they need to relieve their natural constipation. Not only are they a source of fiber, but prunes also contain a natural laxative called sorbitol. This can result in severe constipation relief for certain populations.

Eating 5-6 prunes daily can increase HDL “good” cholesterol, reduce inflammation, and increase antioxidant activity. Everything that supports heart health has positive results. The data also showed that ingestion of pectin, a water-soluble fiber found in foods such as prunes, slows the thickening of the arterial wall caused by plaque formation. This is another positive result in supporting heart health.

Most fruits contain natural sugars, but eating these nutritious foods is partly because the fiber they provide has a satisfying effect on your body weight. It leads to a decrease. Prunes contain 3 grams of fiber per serving, so eating them daily can help reduce appetite and support your weight management goals.

Prunes have a low glycemic index and fiber content, which makes them more likely to have a more stable glycemic response after enjoyment. Including prunes in a diabetes-friendly diet may be a positive addition that is unlikely to have a negative impact on glycemic control, as long as proper serving size is observed.

If you are not accustomed to eating foods that contain sorbitol, such as prunes, eating daily can cause gas and a feeling of fullness. A study comparing people who ate a lot of prunes with those who ate a prunes-free diet found that groups that consumed prunes experienced more gas than those who did not eat this fruit. The number of prunes provided in this study was higher than the typical serving size of prunes, so it’s unclear if people will experience gas if they stick to the recommended 5-6 prunes daily. ..

Lauren Manaker MS, RDN, LD, CLEC