Prunes: Health benefits, myths and facts


    New Delhi: Prunes are dried plums and possess numerous health benefits. They are packed with minerals and vitamins that contribute to good health.

    Prunes are high in fiber, which helps prevent hemorrhoids brought on by constipation – a common problem in older adults.

    To help you make better, healthier choices, nutritionist Rohini Saran tells us more about this fruit as she debunks some myths around prunes.

    Want to maintain slim waistline? Eat prunes

    Fact: There are a variety of plums and while some sources report that any plum may be used to make prunes, Del Monte – a manufacturer and marketer of processed foods, primarily canned vegetables, fruit and tomato products – says it ensures that its product are high quality prunes by using special high-sugar plum varieties with optimal qualities needed to produce a good prune.

    Myth: It’s good for older men and women.

    Fact: Prunes are packed with various vitamins and minerals like vitamins A (beta carotene), K, potassium and dietary fibre with added benefits of antioxidants. It can be consumed by both children and adults of all ages. Research suggests that eating a daily recommended dose of 100g or 10-12 prunes may be useful in digestive, bone and dental health in adult men and women. They can be eaten as a simple dried fruit snack or used in a variety of recipes, including salads, entrees, jams and desserts.

    Myth: Prunes can only be eaten in winters.

    Fact: Prunes can be eaten all through the year. In fact, it should be consumed daily in moderation to keep the gut happy. Prunes act as a great snack that help you curb your desire to binge eat.

    Myth: Prunes are not good for people with diabetes.

    Fact: Unprocessed, unsweetened prunes have a relatively low glycemic index and high dietary fiber content. Even though prunes are a good source of energy, they do not cause a rapid rise in blood sugar levels. However, for diabetics moderation is the key and excessive consumption should be avoided.

    Myth: Dried plums (prunes) cause diarrhoea.

    Fact: Prunes are known for their natural laxative benefits and help to maintain regular bowel movements. They are a natural remedy for constipation. Prunes consumed in moderation can be safely eaten and included in your diet in the long term.

    So, keep a pack prunes handy for a power packed day. You can have them early morning to kick start your day or have it in the evening as an instant snack when feeling drained out

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