May Help Prevent Colon Cancer
Eating prunes regularly is no longer news with more and more people incorporating prunes into their diets, it’s a subject that has caught the eye of researchers. The positive findings of a 2008 study led the National Cancer Institute to fund another study, which examined the effects of prunes on colon cancer in mice. The results showed that mice fed with prunes were protected against tumors better than those fed with a regular diet or a diet rich in fiber.
Although there is still not enough evidence to state categorically if and how prunes can prevent colon cancer in humans, it can be said that they are among the healthiest foods you can eat and should definitely be part of your diet. You should aim to eat at least three servings of fruit every day, one serving being around 100-150g (3-5oz).
May Help Reduce Blood Sugar Levels
Something else to know about prunes is that they have a low glycemic index. The glycemic index measures how foods affect your blood sugar levels. Foods with a high glycemic index are more likely to cause a spike in blood sugar, while those with a low glycemic index help control and maintain steady blood sugar levels. Prunes are absorbed slowly, due to their fiber content, making them an ideal option for people with insulin resistance or diabetes (or anyone who enjoys healthy eating).
If you need yet another reason to eat prunes, consider this: they may be able to reduce your risk of heart disease by lowering cholesterol and strengthening the heart’s ability to pump blood. Not bad for such a small package!
Read also How to east prunes to stay healthy
May Have Cardiovascular Benefits
No matter how you slice it, the cardiovascular benefits of prunes are undeniable. They have high levels of potassium, which helps with blood pressure and may help lower your risk of stroke. They’re also low in sodium, making them a heart-healthy snack that can help regulate blood pressure. Prunes contain copper and fiber as well, both things that can help lower cholesterol. Finally, antioxidants are another factor that makes prunes good for your heart health.
May Improve Digestive Health
Prunes are an excellent source of dietary fiber, which can benefit digestive health in many ways. One cup (100 grams) of whole prunes provides 10.1 grams of fiber — that’s 40% of the Daily Value (DV).
Fiber is a type of carbohydrate that your body does not digest and absorb. Instead, it travels through your digestive tract mostly intact. It has several important functions for your health.
Dietary fiber comes in two types: soluble and insoluble, both of which are present in prunes. Soluble fiber dissolves in water and turns into a gel-like substance that adds bulk to your stool, while insoluble fiber passes through the gut almost unchanged.
Fiber is linked to many health benefits, including improved digestion and weight loss. However, you need to consume enough fluids when eating high-fiber foods to prevent blockages from forming in your intestines.
May Improve Bone Health
Why You Should Eat Prunes
Prunes are a rich source of vitamins, minerals, and antioxidants. They may have multiple health benefits. For example, prunes may improve bone health. This is because they contain nutrients that are important for bone health, such as vitamin K and potassium. Prunes are also high in boron, a trace mineral that has been shown to affect bone metabolism. Furthermore, prunes may help reduce oxidative stress and inflammation — two factors that play a central role in the development of osteoporosis. Thus, prunes can be part of a healthy diet to maintain good bone health.
May Help Promote Weight Loss
As discussed, prunes are high in fiber. Their high fiber content can support weight loss and it also helps you to feel fuller for longer. This means that you’ll eat less food and lose weight as a result.
Fiber is an amazing nutrient; it’s essential for a healthy digestive system, helps reduce bloating and constipation, and helps you feel full for longer (meaning that you won’t snack as much). When you eat plenty of fiber, not only will your digestion improve—you can also expect to lose weight as well!
Here’s how: The average American gets around 10 grams of fiber per day, while the recommended amount is between 25 and 30 grams. Research shows that increasing your fiber intake by 14 grams per day leads to a 10% reduction in calorie intake without making any other lifestyle changes! This can add up to big results over time!
May Protect Your Skin and Hair
According to a study, the antioxidants in prunes resulted in less hair loss among men who were losing hair. Prunes are rich in antioxidants which help prevent damage to your skin and hair, so if you’re looking for a way to get thicker, shinier hair and glowing skin, adding some prunes to your daily diet can prove effective. The phenolic compounds present in prunes are said to be helpful for protecting the skin from the harmful effects of UV rays. Several studies have shown that polyphenols found in prunes can reduce fine lines and wrinkles.
Eating prunes regularly can have many health benefits.
Prunes have long been known as a natural laxative, but they also provide many other health benefits. If you’re looking to up your intake of one of the most nutrient-dense fruits, read on for seven reasons to make prunes a regular part of your diet:
- Prunes are good for your heart. The benefits of prunes in this way may be the result of their potassium content—a single serving provides 10.9% of your daily recommended value. The National Institutes of Health has found that diets high in potassium and low in sodium can help lower blood pressure and reduce the risk for stroke.
- Prunes are fiber heavy. In fact, a mere five-prune serving provides about 3 grams (12% DV) of fiber—which is no small amount considering there’s only 100 calories per serving! And here’s the thing about fiber: it can help you feel full faster, so you’ll eat less…which translates into weight loss or maintenance over time if you incorporate it into your diet regularly.
Eating prunes regularly is recommended and you can get them here
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