How Prunes Promote Health

Prunes are one of the most preferred dried fruits. It has been a part of Bulgarian cuisine for centuries, and its most popular properties are related to the prevention of constipation. Prunes have many health benefits, in terms of amounts of vitamins and antioxidants surpass many other fruits.

Vitamins and minerals in prunes

The composition of blue prunes includes a large amount of vitamins: E, beta-carotene, PP, C and B vitamins. In addition, it is rich in trace elements: iron, potassium, calcium, magnesium, phosphorus, cobalt, iodine, zinc, fluorine, manganese, copper; also of other useful substances: sugars, cellulose, pectins, organic acids, starch, carbohydrates, proteins. Of the organic acids, malic acid predominates, citric, salicylic and oxalic acids have their place.

Health benefits from the consumption of prunes

The polyphenols in prunes affect the elasticity of the walls of blood vessels, which favors the work of the entire cardiovascular system. The potassium contained in these fruits has a good effect on the heart and supports its proper functioning. Thanks to the fetus you can lower your blood pressure, reduce the risk of stroke and heart attack.

Prunes contain a large amount of antioxidants (they even rank first among fruits rich in antioxidants). Scientists recommend that antioxidants be included in every diet, every day. Laboratory tests show that prunes contain a large amount of phytochemicals, the so-called chlorogenic and non-chlorogenic acids. These two phenolic components determine the content of antioxidants. A number of studies have found that prunes, raisins, figs and date palms have the highest amount of antioxidants in prunes in dried form, which are maintained by regular consumption of the product.

Prunes are indispensable in beriberi because they contain a rich vitamin complex. They are relatively often recommended for iron deficiency anemia, also to compensate for the lack of potassium in the body. The high energy value and the presence of useful substances in their composition contribute to the energy balance in the body. An important advantage of prunes is that it fully retains the beneficial properties of fresh, but this is only true when the fruit is properly dried.

It turns out that the consumption of prunes is able to save us from tooth decay and inflamed gums. This is because the product contains an antibacterial substance that slows down the growth of bacteria that cause diseases of the oral cavity.

Prunes are used as a laxative for constipation - this is the most popular reason many people include prunes in their diet. They are rich in fiber and support regular bowel movements. Even just one eaten plum provides 3% of the recommended daily amount of fiber. You should not overdo the intake of the fetus, as you may get diarrhea.

A portion of 100 grams of prunes contains a person's daily needs of the element potassium Potassium in the composition of these fruits supports bone care. According to some claims, the consumption of prunes can even lead to recovery from osteoporosis in menopausal women. Intake of 100 grams of fruit for a period of 3 months gives very good results and contributes to the restoration of bone density. Prunes are also recommended for people suffering from arthritis.

Iron deficiency leads to hair loss, dryness and discoloration of the hair. Prunes are a great source of the useful element, so their inclusion in the diet has a beneficial effect on the condition of the skin and hair. In addition, the vitamins B and C in the composition of the fruit are important for hair growth. These nutrients strengthen the hair at the root and prevent its breakage and damage.

The vitamins and minerals in prunes also take care of the skin, slowing down the aging process and the appearance of wrinkles.

Contraindications to the consumption of prunes

Consumption of prunes has its benefits, but they should not be overdone. They contain too many natural sugars, which means it's good to keep one thing in mind if you're monitoring your weight. They are especially unsuitable for people with diabetes. Of course, even if you are on a weight loss diet, you can consume them, but in moderation.

Be reasonable in the amounts, overdoing it can cause diarrhea.