ADVERTISEMENT
The Almost Forgotten Fruit That Makes You Move, Helps You Lose Weight, and Lowers Cholesterol
In today’s world, we’re surrounded by an abundance of fruits that promise various health benefits. But there’s one fruit that has been somewhat forgotten over the years, despite its impressive array of health benefits: the prune. Yes, prunes! These humble dried plums have been a staple in traditional diets for centuries, yet they’re often overlooked in modern-day healthy eating trends.
But it’s time to bring prunes back into the spotlight, as they can help you move, aid in weight loss, and lower cholesterol—all while being delicious and easy to incorporate into your diet. Here’s why you should consider adding prunes to your daily routine.
What Are Prunes and Why Are They So Good for You?
Prunes are simply dried plums, but they’re packed with a concentrated amount of nutrients. Unlike many dried fruits, prunes retain all of the health benefits of fresh plums while offering even more fiber, antioxidants, and other essential nutrients. They’ve earned a reputation as a digestive aid, but recent studies reveal that prunes are much more than just a remedy for constipation.
Here are a few reasons why prunes should be a part of your diet:
1. Prunes Help You Move – Digestive Health
One of the most well-known benefits of prunes is their ability to promote regular bowel movements. The high fiber content in prunes (both soluble and insoluble) helps regulate the digestive system, making it easier for waste to pass through. This can be especially helpful for people who suffer from constipation or irregular bowel movements.
But prunes do more than just keep things moving—they also contain sorbitol, a natural sugar alcohol that has a mild laxative effect. This makes prunes a natural and effective way to relieve constipation without the need for harsh medications.
- How to use: You can eat prunes as a snack, add them to smoothies, or incorporate them into baked goods like muffins or oatmeal. Start with 4-6 prunes per day for digestive benefits, and remember to drink plenty of water, as fiber works best when paired with hydration.
2. Prunes for Weight Loss – A Powerful Appetite Suppressant
If you’re looking to lose weight or maintain a healthy weight, prunes can be a great addition to your diet. Despite being naturally sweet, prunes are low in calories and packed with fiber. The high fiber content in prunes helps you feel fuller for longer, which can reduce overall calorie intake and curb your cravings.
The fiber in prunes also promotes healthy digestion and can help prevent bloating, making it easier for you to stick to a balanced eating plan.
- How to use: Include prunes in your meals as a filling snack or add them to your breakfast cereal or salads. They can also be a healthy replacement for candy or sugary snacks when you need a sweet treat.
3. Prunes Lower Cholesterol – Heart Health Benefits
Recent research has revealed that prunes may help lower bad cholesterol (LDL) levels and improve overall heart health. Prunes contain compounds like polyphenols, which are antioxidants known to reduce inflammation and protect against oxidative damage. They also contain potassium, which plays an essential role in managing blood pressure.
In addition to their high fiber content, which helps lower cholesterol by binding to bile acids in the gut, prunes may also improve the function of the blood vessels and reduce the risk of heart disease over time.
- How to use: Enjoy prunes as part of a heart-healthy diet, alongside other cholesterol-lowering foods like oats, leafy greens, nuts, and fatty fish. Adding prunes to your routine can complement your overall heart health efforts.
4. Rich in Antioxidants – A Boost for Your Immune System
Prunes are rich in antioxidants, which are essential for combating the damage caused by free radicals in the body. These antioxidants, particularly vitamin C and phenolic compounds, help strengthen the immune system, fight inflammation, and protect cells from oxidative stress. This makes prunes a great snack during cold and flu season, or when you want to boost your immune function overall.
The antioxidants found in prunes are also known to support skin health, helping to keep your skin youthful and glowing. So, not only will prunes support your internal health, but they’ll benefit your outer appearance as well.
- How to use: Incorporate prunes into your daily diet as a snack or add them to your smoothies, baked goods, and salads to give your body an antioxidant boost.
5. Prunes for Bone Health – A Natural Source of Calcium and Vitamin K
Another often-overlooked benefit of prunes is their positive impact on bone health. Prunes contain both calcium and vitamin K, two essential nutrients for maintaining strong, healthy bones. Prunes may also help prevent bone loss by improving the body’s ability to absorb calcium and support the production of bone-strengthening proteins.
Studies have even suggested that eating prunes may re
