Prunes - Useful Against Osteoporosis, Constipation And More

Dried plums are traditionally present in Bulgarian cuisine. Probably a little forgotten, but undoubtedly delicious. The prophylactic effect against constipation is popular. However, this is far from their only health benefit. Serious scientific studies show that the consumption of dried fruit temptation strengthens bone health and improves bone density. Experts believe that especially in menopausal women, prunes can be recommended in the diet as part of the prevention of osteoporosis . This effect on bone health is due to the high content of vitamin K - 59.5 micrograms (74% of daily requirement), as well as calcium 43 mg and phosphorus 69 mg in them.

Indigo fruit is one of the few foods that contain iodine . The fact is that even with 5 prunes - an amount that is quite enough to sweeten, only about 13% of daily needs are provided, but the rest can be easily obtained with only half the recommended amount of salt for the day. , which helps the thyroid gland to function normally. Another far tastier option is to prepare a delicious dessert of yogurt and prunes with or without muesli, which requires a little preparation and time.

 
Other valuable nutrients in prunes are vitamin A 781 IU, potassium 732 mg (21%) and magnesium 41 mg (10%), copper 0.3 mg (14%), manganese 0.3 mg (15%). This makes them good for the eyes, skin and heart . They also contain vitamin B 4 (choline, 10.1 milligrams), as well as other B vitamins, such as folate (vitamin B9, 4 micrograms), niacin (vitamin B3), thiamine (vitamin B2), riboflavin (vitamin B2), pyridoxine (vitamin B6), pantothenic acid (vitamin B5). They also contain a little vitamin C, vitamin E, as well as zinc, iron, sodium, selenium, fluoride. 

The beneficial effect on constipation is due to the high content of fiber (7.1 g, 28%) and sorbitol. Although they are sweet with their consumption we can regulate our appetite and do not allow weight gain. More importantly, they are useful not only for good intestinal peristalsis , but also for their health. Some scientific studies have found that their consumption reduces the risk of colon cancer . According to researchers, in addition to fiber, this is due to the richness of polyphenols that are taken with them. They also contain a little betaine, which has a beneficial digestive effect.

To reap the benefits of prunes, it is enough to consume 50-100 grams. Whether it will be daily is a matter of choice. Studies that document the beneficial health benefits usually cover a long period of time with daily consumption - for example, 3, 6 or 12 months. It only takes 3 weeks of consuming this amount to eliminate constipation .

For 100 grams of prunes, in addition to the listed nutrients, 240 kilocalories are taken. They come mainly from carbohydrates - 63.9 grams. 

Prunes also contain little protein 2.2 g and fat 0.4 g, including saturated 0.1 g, monounsaturated 0.1 g, polyunsaturated 0.1 g, omega-3 17 mg and omega-6 44 mg , as well as water 30.9 g, although it is not a fresh fruit.