Benefits of Prunes

Dried plums, or prunes is a juicy, pulpy and highly nutritious fruit which is consumed as part of a balanced diet. The benefits of prunes help in improving many health conditions when consumed as part of a balanced diet.

Let us tell you that plums are also dried and eaten in the form of prunes. It is a dry fruit, which is specially made by drying the plums grown in Europe.

They are a good source of fiber and antioxidants as well as several vitamins and minerals that are known to improve many health conditions, including constipation and osteoporosis. They also helps in reducing the cholesterol of the body and increasing the quality of blood circulation.

Research supports the varied health benefits of eating prunes.

Prunes Nutrition Information

Prunes has become a very famous dry fruit as a medicinal, tasty and nutritious fruit. The fruit is usually sweet in taste, but some other species may be sour.

Prunes or dried plums in particular pack a nutritional punch containing several nutrients and are a good source of energy.

It has low fat content and high dietary fiber content. It is rich in vitamins A and C, and high in potassium, magnesium, and iron content. Vitamins D, B6, B12, and calcium are also present.

according to the U.S. Department of Agriculture (USDA) four prunes contains:

  • Calories: 100
  • Carbs: 28 grams
  • Fiber: 2 grams
  • Sugars: 15grams
  • Vitamin A: 5% of the RDI
  • Vitamin K: 21% of the RDI
  • Vitamin B2: 4% of the RDI
  • Vitamin B3: 3.5% of the RDI
  • Vitamin B6: 3.5% of the RDI
  • Potassium: 7% of the RDI
  • Copper: 5% of the RDI
  • Manganese: 5 % of the RDI

Apart from these, they contains elements such as manganese, iron and phenolics that act as antioxidants and help protect cell membranes from free radical damage.

However, an adult person should not eat more than 3-4 Prunes daily. Keep in mind that always include dry Prunes in your diet. Avoid the many varieties that come in canned or packets, as they contain preservatives and sometimes added sugar.

Benefits of prunes –

Mentioned below are the best health benefits of Prunes

Relieve Constipation

The high amount of fiber in prunes plays a role in preventing constipation by adding bulk to your stools and can accelerate your improved stool consistency and frequency.

The compounds sorbitol and other types of laxatives, such as psyllium,  found in prunes or dry plums help maintain bowel movements and regulate a smooth flow. Sorbitol is a natural laxative that helps the large intestine absorb water and stimulate bowel movements, thereby relieving constipation. Istin may help regulate the function of the digestive system.

Rich in Antioxidants

Plums and prunes are particularly high in polyphenol antioxidants, which are helpful for reducing inflammation, improve bone health, and may help reduce the risk of heart disease and protecting your cells from damage by free radicals that often leads to disease .

In animal studies plums and prunes have more than twice the amount of polyphenol antioxidants that may protect against inflammatory markers associated with lung diseases.

Lower Your Blood Sugar

Plums and prunes can help with blood sugar control. Despite being fairly high in carbs, they are a good source of fiber and have been shown to reduce adiponectin levels. Adiponectin is a hormone that plays a role in the regulation of blood sugar.

Reduce signs of aging

The good amount of antioxidants in prunes protect the skin from free radicals and slow down the aging process. Vitamin E, beta-carotene and fatty acids present in this fruit protect cell membranes from free radical attacks, which help reduce signs of aging in the body, such as wrinkles and loss of elasticity. It removes dead cells and makes living cells healthy which helps in reducing wrinkles and other signs of aging of the skin.

Promote Heart Health

Plums or prunes have a very high rating of antioxidant properties which help in protecting our body from free radicals.

Regular consumption of plums and prunes prevents cholesterol oxidation, which can lead to many cardiovascular diseases like heart disease, heart stroke and high cholesterol.

In one study, men who ate 12 prunes daily for eight weeks had lower levels of LDL cholesterol.

Improves vision

Plums or prunes are a rich source of vitamins, especially vitamin A. Vitamin A is important for healthy eyes and sharp vision and protects against macular degeneration. Prunes not only keeps the membranes of the eyes healthy but also protects us from damage caused by UV rays.

Side Effects & Allergies

Overconsumption of dry plum or prunes can lead to some complications. They contain oxalic acid, which can crystallize and build up in the urinary tract due to overeating of prunes and low water consumption. Overuse may interfere with medications.


Plums are filled with juicy pulp. When this fruit is dried, it is called dry plum or prunes, which comes under the category of nuts.

They are an excellent source of vitamins, minerals, fiber and antioxidants. Additionally, they have taste delicious and come with a large number of health benefits including reduce the risk of many chronic diseases, while offering needed nutrients.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional