Prunes are a very nutritious delicacy containing natural sugars. The fresh fruit and plum juice are traditionally known as remedies for constipation. However, prune cure is also becoming increasingly popular as more and more people discover its benefits.
Rich in fiber, potassium, vitamin K and phenolic compounds, prunes have a beneficial effect on health, including improving bone density and heart health. Here are 5 reasons why you should include prunes in your daily diet.
1. Prunes neutralize harmful substances in the body – some substances identified in the fruit called Prunus domestica are antioxidants. These substances in prunes neutralize some dangerous free radicals and prevent cell damage.
2. Prunes improve iron absorption – if you feel tired or weak, chances are you have anemia or iron deficiency. What helps in this situation is vitamin C, which improves the absorption of iron. Prunes are also rich in vitamin C.
3. Prunes are a well-known laxative – if you occasionally suffer from constipation, here’s an effective remedy. Constipation usually occurs when there is too little fiber in the diet. Prunes are high in fiber and help feed the beneficial bacteria in your intestines that protect against certain diseases and help with bowel movements.
4. Research shows that prunes contain a mineral called boron, which helps keep bones and muscles strong. Regular consumption of prunes can prevent osteoporosis.
5. Thanks to their high fiber content, prunes help maintain a balanced blood sugar level. Fiber delays the absorption of sugar and increases insulin sensitivity. In addition, if you eat prunes regularly, you can feel full longer, so you don’t have to worry about overeating.
Disadvantages of prunes
The compounds in prunes (sorbitol and fiber) stimulate bowel movements, which can cause digestive problems in some people. If you are not used to a high-fiber diet or prunes, increase the amount slowly and drink plenty of water.
Experts recommend the following treatment:
Eat 2 prunes a day for three days: one after breakfast and one after dinner. Next, you can increase the amount to 4 prunes a day, for four days: one prune after breakfast, one after lunch and two after dinner.
The next step is 5 plums/day for four days: two plums after breakfast, one after lunch and two after dinner. Finally, 6 prunes/day: two prunes after breakfast, two after lunch and two after dinner.
Another risk of regular consumption of prunes may be exposure to acrylamide, which is naturally formed as a result of chemical reactions in certain starchy foods after cooking at high temperatures.
Acrylamide is classified as a possible carcinogen. It is important to note that the level of acrylamide in prunes is much lower than in foods that have been fried for a long time or cooked at high temperatures. However, it is not clear whether or not acrylamide levels in foods increase the risk of cancer.