In today marketing world we read every day about products with magic impact on our health. Still many of those health claims do not have a scientific background.
This is not a case with prunes. Prunes are scientifically proven superfruit of the 21st century. There are more than 60 health research studies explaining the benefits of prunes. If you are a health professional you can find some study results in the reference section below.
Generally, to improve your digestion, heart and bone health it is recommended to take at least 50 g of prunes daily. Apart from eating prunes, your overall diet should be healthy so we provided you with a few tips and trick for healthier cooking with prunes.
Prunes are rich in fibre, potassium, iron, retinol from vitamin A, vitamin K and boron. Prunes provide antioxidants, flavonoids and polyphenols to keep your body in a good condition. Serbian Stanly prunes are espeically rich in natural fibre comparing to other prunes.
Prunes relieve constipation and help digestion
Prunes compote is a traditional constipation cure in Serbia. It is well proven that prunes significantly increase stool weight and frequency and were well tolerated.
Still, you might not now khow much prunes are effective. Study form 2011 (see below) showed that prunes are more effective than psyllium for the treatment of mild to moderate constipation.
So instead of taking aggressive food supplements or synthetic medicine why not include prunes into your daily healthy living routine. For the beginning, it will be enough to take 5-6 prunes per day combined with a healthy diet.
Prunes digestive health research references
- The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: A randomised controlled trial – Clinical Nutrition Journal
- Consumption of prunes as a source of dietary fiber in men with mild hypercholesterolemia – American Journal of Clinical Nutrition
- Systematic review: the effect of prunes on gastrointestinal function – Aliment Pharmacol Ther.
- Dried fruit (prune) consumption does not undermine active weight management or produce adverse gastrointestinal effects – European Congress of Obesity
- Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation – Aliment Pharmacol Ther
- Snack selection influences nutrient intake; triglycerides; and bowel habits of adult women: a pilot study – Journal of the Academy of Nutrition and Dietetics
Prunes help prevent bone loss
Numerous studies and ongoing research shows that the consumption of prunes can help prevent and restore bone loss and speed up recover of the bones after the injuries. A clinical study published in Osteoporosis International discovered that eating 100 grams of prunes a day for one year was associated with increased bone mineral density and improved indices of bone turnover in postmenopausal women.
NASA sientists recommed for astronauts to eat a prunes reach dieat to prevent bones loss becasue of the exposure to radiation and antigravity effects.