10 Top Benefits of Dried Prunes & Prune Juice

There is a very big possibility that many of the people out there have given prunes a go at least once. But not many are aware of the benefits that the prune juice contains. In Malaysia, people often choose to go for carbonated or sugary drinks to stay hydrated. One of the best things about prune juice is that it helps your body stay hydrated and it helps with other aspects of your body as well. Prune juice is something that is starting to blow up slowly but surely around Malaysia. Staying hydrated is also a great way for you to protect your organs, and it is also one of the best secrets out there to achieving healthier and better skin.

People often go for drinking the recommended eight glasses of water per day which is also another good method for this. But one of the few ways that you can get to add some extra flavor and also some nutrients to your day is by starting to include some prune juice into your diet. For the people that do not know this, prune juice is actually made from dried plums, or prunes, which contain many nutrients that can help contribute to good and better health. Prunes are also a great source of energy, and they do not cause a rapid hike in your blood sugar levels. Prunes have a higher sugar content, which allows them to be dried without fermenting them. They are also higher in fiber, which may potentially help you to regulate your bowels and your bladder.



HELPS DIGESTION
Prunes are high in fiber, which helps to prevent the hemorrhoids which are brought on by constipation. Chronic constipation is a common problem in older adults and it can also be a painful problem for infants. Prune juice will act as a laxative thanks to its high sorbitol content. You may consult your doctor if it is right for you or your child. A serving size of six prunes has about 4 grams of dietary fiber, and a half cup contains 6.2 grams. It is also recommended that women 30 years and younger should get 28 grams of fiber each day, and men in this same age group should get 34 grams.

Women and men between the ages of 31 and 50 years should aim for 25 grams and 30 grams of fiber, respectively. The recommended fiber intake for women and men over 51 is still lesser, at 22 grams and 28 grams, respectively. While prune juice does not contain the same amount of beneficial fiber as a whole fruit, it is still able to retain some fiber and many of the vitamins and minerals that a whole fruit provides you with.

HIGH IN POTASSIUM
Prunes are also a good source of potassium, an electrolyte that helps assist in a variety of vital bodily functions. This mineral helps you with digestion, heart rhythm, nerve impulses, and also muscle contractions, as well as blood pressure. Since the body does not naturally produce potassium, consuming some prunes or even prune juice can help you avoid deficiencies. Just be wary that you are not getting too much! A half a cup portion of prunes contains about 637 milligrams of potassium. This accounts for almost 14 percent of your daily recommended amount. Most adults should have an intake of about 4,700 mg of potassium per day.

IMPROVES VISION
Prunes are known to be a great source of vitamin A, a vitamin that is essential for you to have healthy vision. One prune delivers about 3 percent of the recommended daily intake of vitamin A. People who are deficient in vitamin A are often prone to night blindness, dry eyes, macular degeneration and even cataracts.

GOOD SOURCE OF IRON
Anemia occurs when the body does not have sufficient healthy red blood cells, which then iron in your body helps to make. Shortness of breath, irritability, and also fatigue are all signs of you having mild anemia. But, prune juice is a great source of iron and it can help avoid and also treat iron deficiency. A half a cup of prunes contains about 0.81 milligrams of iron, which is the 4.5 percent of the FDA’s percent daily value. A half a cup of prune juice, on the other hand, contains about 3 milligrams, or about 17 percent.

BUILDS BONES & MUSCLES
Dried prunes are a very important source of the mineral boron, which can help you in building strong bones and muscles. It can also help you with improving your mental acuity and also your muscle coordination. Prunes may be especially beneficial for you in fighting bone density loss caused by radiation. A 2016 animal study has found that dried plums and dried plum powder can reduce the radiation’s effect on your bone marrow, preventing bone density loss and even promoting bone health. Prunes also have some potential as a reliable treatment for osteoporosis. Another study showed evidence that dried plums can avoid the loss of bone mass in postmenopausal women who are even more prone to osteoporosis. Only 50 grams or five to six prunes a day were enough to see benefits.



REDUCES CHOLESTEROL LEVELS
Both fat and cholesterol can accumulate in your arteries to form a substance called plaque. When plaque builds up in your arteries, it can potentially cause atherosclerosis, a narrowing of your arteries. If left untreated, this condition may lead to heart failure, stroke, and even heart attack. Research have suggested that dried prunes may help slow down the development of atherosclerosis. There are a few possible reasons behind this. One animal study has found out that the antioxidants in prunes can have a positive effect on the cholesterol levels. Another study reported that soluble fiber, which is found in prunes, may aid in reducing your cholesterol levels.

LOWERS BLOOD PRESSURE
Researches conducted by scientists have shown that the consumption of prunes and drinking prune juice can significantly reduce your blood pressure. For example, a study conducted in 2010 reported that blood pressure was reduced in groups that were given prunes on a daily basis.

LOWERS THE RISK OF COLON CANCER
Colon cancer is often pretty hard to detect, but it can be very aggressive. Diet may help you in preventing colon cancer, and research has also shown that by adding dried plums into your diet, you may reduce your risk of colon cancer. A study conducted has also determined that eating dried plums can positively affect and increase microbiota, or beneficial bacteria throughout the the colon. This, in turn, may reduce the risk of colon cancer by quite some margin.

HELPS REDUCE APPETITE
Prunes can potentially help you in managing your weight. They do this by keeping you feeling full for a longer period of time. The reasoning behind this is likely twofold. First, prunes contain lots of fiber, which takes time to digest. Slower digestion leads to your appetite staying satisfied for even longer. Besides that, prunes have a lower glycemic index. This means that they raise the glucose or the sugar levels in your blood at a slower rate. This may in part be because of their high amounts of sorbitol, a sugar alcohol with a slower absorption rate.

Avoiding the spikes in your blood sugar levels, which may be caused by foods with a higher glycemic index, it can aid in keeping your appetite at bay. A study has found out that consuming dried plums as a snack can suppress your hunger for a longer period of time when compared to a low fat cookie. If you are on a weight loss program, you definitely want to consider adding some prunes to your diet.

PROMOTES HAIR HEALTH & GREAT FOR SKIN
Iron deficiency can potentially lead to hair loss, dryness and even the discoloration of the hair. And prunes are great sources of iron, aiding in the overall health of your hair and also offering many benefits to it. They are a source of vitamin B, vitamin C which are both great for the growth of your hair. These nutrients will strengthen your hair from the roots and also prevent any breakage or damage. Also, the vitamins and minerals present in prunes will help you in maintaining a healthier skin. These prunes will also help slow down the aging process and stalls the development of wrinkles. The presence of many minerals make it a quick and good snack, further promoting glowing skin.

Thank you.