Health benefits of eating prunes
Prunes are nothing exotic but dried plums. Plums and prunes both are called ‘Alu Bukhara’ in Hindi. Prunes have a deep sweet taste along with a chewy texture. They are tasty and also full of nutrients. Read on to rediscover prunes.
Prunes are a rich source of potassium, iron, boron, vitamin B6, vitamin E, vitamin A, vitamin B3, phosphorous, magnesium, copper, sugars and fibre. Just a single prune can contain 1-5% of recommended daily intake of essential vitamins and minerals. One fruit has 23 calories, 1 gm of fibre and 6 gms of carbohydrates. Undoubtedly prunes are rich in fibre.
Health benefits of eating prunes
Just one prune provides 3 percent of the daily recommended intake of vitamin A. Vitamin A keeps the eyes healthy and lowers the chances of eye diseases like cataract and macular degeneration.
Controlling blood sugar levels and aiding weight loss
The soluble fibre found in prunes regulates the levels of blood sugar in the body by slowing down the rate at which food moves out of the stomach and delays the glucose absorption after a meal. Soluble fibre also plays a vital role in preventing and treating type 2 diabetes.
The fibre keeps one full after a meal as the rate at which the food moves out of the stomach is slowed down. As per a study conducted, those who ate prunes before a meal consumed lesser calories in total, thus proving prunes as an effective weight loss snack. Thus, prunes reduce overeating and gain of weight.
Prunes have a lot of nutrients that function as antioxidants. They are manganese, iron and phenols. Manganese protects the cell’s mitochondria (structure that create energy) from free radical damage. Iron protects the white blood cells thus protecting the body’s immunity.
Prunes are famous as laxatives. They prevent constipation. Prunes decrease the risk of colon cancer. Their insoluble fibre is food for the friendly bacteria that reside in our large intestine and they in turn help maintaining a healthy gut by producing fatty acids. The friendly bacteria also play an important role by preventing disease causing bacteria from surviving in the intestinal tract.
Lower cholesterol and blood pressure
Soluble fibres in prunes help in lowering bad cholesterol. According to a study, a diet high in fibre rich foods prevents heart disease. Prunes are also known to lower blood pressure.
Protects from cancer
A study has been conducted and it has been found that postmenopausal women who consumed fibre are less likely to suffer from breast cancer. Prunes are known to be good sources of fibre.
Prunes help increase the iron absorption of the body.
Availability in India
Plums are a rare fruit in India. The northern states of Punjab, Himachal Pradesh, Uttar Pradesh, Jammu and Kashmir and the Nilgiri hills of the south are the ones that grow them. If plums are not grown in abundance, naturally the availability of prunes would also be low. Don’t worry as they are imported. You may find them stocked up on shelves of supermarkets all year round. So, you can easily grab a packet of nature’s gift.
So happily chew on this delightful fruit and enjoy!!
There are so many health benefits of eating prunes! Will you try them ?
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