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The potential health benefits of prunes, scientifically called Prunus domestica or commonly called dried plums, also known as dry aloo bhukara in India, have a chewy, sweet texture. These little, wrinkly fruits have been the point of interest of numerous recent medical investigations and are incredibly nutrient-dense. Prunes have several potential positive aspects for health, starting right from them being effective in enhancing bone strength to being correct for boosting colon fitness.
Nutrition Profile
Prunes are a food that is high in nutrients, containing a wide sort of nutrients, minerals, and different healthy elements. Prunes are a great source of dietary fibre, offering both soluble and insoluble fibre, according to a study published in NIH. They also synthesise potassium, copper, boron, vitamin K, and A. A strong phenol in prunes is considered a reason for its anti-oxidant capacity. On the grounds of the nutrient contents, prunes are valuable elements of a balanced diet because of the array of other uses aside from the well-known addictions.
Health Benefits
Digestive Health
Prunes have many well-known advantages, one of which is improved digestive health. A review that was published in Alimentary Pharmacology & Therapeutics emphasised how well prunes work as a constipation remedy. Prunes have a laxative effect because of their high fibre level and sorbitol concentration. Prunes also contain chlorogenic acid, which has the potential to promote the formation of good gut flora. The overall health of the gut and digestive system may be further supported by this prebiotic action. (according to studies published in NIH, Pharmaceutical Biology)
Antioxidant property
Antioxidants, which are abundant in prunes, are essential in defending the body against harm from free radicals. These compounds—carotenoids and phenolics—can help decrease oxidation stress associated with a number of chronic diseases. Prunes have been shown in a study that was published in the NIH, Journal of Agricultural and Food Chemistry, to lower oxidative stress and inflammatory indicators in the body. Prunes include antioxidants that may help heart health by lowering blood pressure and enhancing blood vessel function. Severall studies indicate a link between a lower hazard of cardiovascular disorder and diets high in ingredients rich in antioxidants, such as prunes.
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Bone Health
According to recent studies, prunes may help maintain bone health, especially in postmenopausal women. According to a study that was written up in the Contemporary Clinical Trials Communications, Journal of Medicinal Food, postmenopausal women who regularly ate prunes experienced less bone loss. It is found that potassium, boron and vitamin K present in prunes are effective in having an impact on the bone health of a person. These nutrients may aid in increasing bone mineral density since they are involved in bone metabolism.
Blood Sugar Regulation
Prunes may help regulate blood sugar levels despite their sweet flavour. According to research that was published in Clinical Review in Food Science and Nutrition, eating prunes may help lower the risk of type 2 diabetes and enhance glucose regulation. Prunes' high fibre content reduces the rate at which carbohydrates are absorbed, reducing the risk of sharp rises in blood sugar. Prunes also have a low glycaemic index, which means that when taken, they slightly affect blood sugar levels. Because of this, prunes may be a healthy snack choice for people who are trying to control their blood sugar levels or who may become diabetic.
Weight Management
Prunes have additional advantages for controlling weight. Because of their high fibre content, they may help encourage satiety and lower calorie consumption. According to a study that was published in Nutrition & Metabolism, including foods high in fibre, like prunes, in a diet may help people feel fuller for longer periods of time, which may facilitate weight loss. Prunes also have a low energy density; this means that despite the fact that they're packed with nutrients, they've got much fewer calories. These snacks can thus be preferred by anyone who wants to keep off extra pounds but at the same time needs their body to receive all the essential nutrients. (according to a study published in ScienceDaily)
Some more benefits: improve heart health, dental health, promote skin health, reduce the risks of osteoporosis, and much more.
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Prunes have several health advantages, including promoting bone health and enhancing digestion. They are a great supplement to a balanced food regimen due to their excessive fibre content, minerals, and antioxidants. Prunes should be used in moderation, though, as too much of them might cause stomach problems.
