The Health Benefits of Prunes

Prunes

Many people think of prunes as being a natural laxative for the elderly. Actually, they are a sweet and highly nutritious treat that should be enjoyed by people of all ages.

Because of its reputation, prunes are now being referred to as “dried plums”. After all, that is what they are. Turning plums into prunes (drying process) originated over a thousand years ago.

Health Benefits of Prunes

Antioxidants

Prunes are a good source of unique phytonutrients (chlorogenic acid and neochlorogenic acid) that function as antioxidants. These substances, classified as phenols, are especially helpful in neutralizing superoxide anion radicals (a dangerous oxygen radical). They also protect fat-containing molecules and structures from oxygen damage, including cell membranes.

Prunes are a good source of beta carotene (almost 17% of the daily recommended value in 1/4 cup of prunes). Beta carotene, like the above phytonutrients, also protect cell membranes and other substances largely composed of fats. This can help prevent cholesterol from being oxidized and adhering to the walls of blood vessels (forming plaque and leading to stroke or a heart attack).

Antioxidants can also keep free radicals from damaging cellular DNA (which can lead to cancer) and help in the prevention of inflammatory conditions, such as rheumatoid arthritis, osteoarthritis, and asthma.

Fiber

Prunes are high in soluble and insoluble fiber. Fiber allows sugars to be absorbed more slowly when digested (this is helpful in the treatment and prevention of type 2 diabetes) and it can help in weight loss by creating a feeling of fullness. Fiber can also help prevent constipation and hemorrhoids, lower ones risk of colon cancer, and remove cholesterol from the body.

Other nutrients in prunes include B vitamins, vitamin C, vitamin E, potassium, calcium, iron, magnesium, manganese, copper, and phosphorus.

Prune Nut Bread

• Mix 2 cups of buttermilk, 1/2 cup of molasses, and 2 cups of cooked, mashed prunes in a large bowl.

• In a different bowl, whisk 2 cups of whole wheat flour, 1 1/2 cups of white flour, 1/2 cup of corn meal, 1/2 cup of brown sugar, 1 teaspoon of soda, 2 teaspoons of baking powder, 1 teaspoon of salt, and 1 cup of chopped nuts.

• Add the dry ingredients with the wet ingredients.

• Divide the mixture and place in two loaf pans (greased).

• Stand for 15 minutes.

• Bake for 1 hour at 350-375° F.

• Remove from the pans, cool, slice, and enjoy the many health benefits of prunes.

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