Prunes Dried Plums
Prunes are rich in anthocyanins, as well as a good source of calcium, magnesium, potassium, vitamins A and C, lutein, and beta-carotene. They are a significant source of the trace mineral boron, which is useful in converting calcium to bone and may play a role in preventing osteoporosis. Prunes have many of the same health Benefits as plums (their fresh counterparts), with more concentrated sugars and fiber, due to the drying.
Prunes have recently undergone an image-improvement campaign, thanks mainly to Sunsweet, a growers’ cooperative that produces about two thirds of the world’s prunes. Prunes are dried plums, although there are specific varieties that are grown especially for drying, to retain more sweetness and better texture. Some varieties of plum have traditionally been called “prune” even when fresh.
Prunes, as well as plums, have earned their reputation as a remedy for constipation.
In addition to a healthy dose of fiber, plums and prunes contain sugars, including sorbitol, a sugar alcohol that draws water from the intestine to produce a laxative effect, and isatin. Prune juice contains some of the prune skin because unlike the juices of fresh fruits, it is made by softening dried prunes and then pureeing them.
Although prunes are quite sweet, they don’t cause blood sugar to spike, probably because of the fiber, fructose, and sorbitol that contribute to slowing down absorption of the sugars.Nutritional Facts
Five dried prunes provide 100 calories, 26 g carbohydrate, 1.1 g protein, 0.2 g fat, 3 g dietary fiber, 834.5 IU vitamin A, 1.5 mg vitamin C, 0.8 mg niacin, 1.5 mcg folic acid, 313 mg potassium, 21.5 mg calcium, 1.5 mg sodium, 33 mg phosphorus, 1.04 mg iron, and 19 mg magnesium.