Not a fan of prunes? You’re not alone. In fact, women ages 25 to 54 react so negatively to the idea of prunes that the California Prune Board pressured the Food and Drug Administration to change their name to the more appealing dried plums (in case you had forgotten, prunes are dried plums). And it worked! Sales of this super-healthy purple fruit have hit new heights.
It’s not surprising that prunes fell out of favour considering their close association with relieving constipation. Definitely not the sexiest of fruits, but there is no denying the prune’s effectiveness for that particular health benefit. Prunes (or shall we now refer to them as dried plums?) have been sold as a popular digestive remedy for decades and work as a laxative in three ways. Prunes contain fibre, a type of alcohol sugar called sorbitol that can loosen the stool and a natural laxative compound called diphenyl isatin. It’s no wonder prunes can get things moving in the morning!
Beyond the benefits to your digestive tract, and the fact they offer a sweet hit for only 30 calories, plums and prunes have other wonderful health properties:
1. They protect against diseases like cancer: Plums and prunes not only protect the brain from free radical damage but can also help to prevent chronic diseases such as cardiovascular disease and cancer. Prunes and plums contain high levels of phytonutrients called phenols. They are particularly high in two unique phytonutrients called neochlorogenic and chlorogenic acid. Numerous studies show that these phytonutrients help to prevent damage to cells particularly when it comes to the oxidation of fat molecules in the body. Since all of our cell membranes, as well as our brain cells, are largely made up of fat, these are important phytonutrients to have in the diet. These compounds have also been found to inhibit the oxidation of LDL cholesterol in the body making them an important factor in the prevention of chronic diseases.
2. They help prevent type 2 diabetes and obesity : Prunes and plums are high in soluble fibre which helps to keep blood sugar levels stable. Soluble fibre slows the rate at which food leaves the stomach and, as a result, delays the absorption of sugar into the blood stream. Soluble fibre also increases the body’s sensitivity to insulin. The soluble fibre in prunes helps to make you feel satisfied after a meal which can prevent overeating and subsequent weight gain.
3. Prunes and plums help to lower cholesterol: The soluble fibre we just spoke of also helps to lower cholesterol by soaking up excess bile in the intestine and then excreting it. Bile is made from cholesterol in the liver in order to digest fat. When the body excretes bile along with the fibre from prunes and plums, the liver must use cholesterol in the body to make more bile thereby lowering the amount in circulation in the body. Soluble fibre may also inhibit the amount of cholesterol manufactured by the liver in the first place.
4. Get improved bone health and reduce the risk of osteoporosis: Recent studies show that prunes and plums are the most effective fruit in preventing and reversing bone lossdue to rich sources of phenoic and flavonoid compounds.
5. They’re a good source of vitamin C: The ability of prunes and plums to help the body in the absorption of iron may be due to their high levels of vitamin C. The high amounts of vitamin C also help build immunity and help the body form collagen, which supports strong, healthy tissue.