Prunes

Prunes' Unique Antioxidant Phytonutrients

The fresh version (plums) and the dried version (prunes) of the plant scientifically known as Prunus domestica have been the subject of repeated health research for their high content of unique phytonutrients called neochlorogenic and chlorogenic acid. These substances found in prunes and plums are classified as phenols, and their function as antioxidants has been well documented. These damage-preventing substances are particularly effective in neutralizing a particularly dangerous oxygen radical called superoxide anion radical, and they have also been shown to help prevent oxygen-based damage to fats. Since our cell membranes, brain cells and molecules such as cholesterol are largely composed of fats, preventing free radical damage to fats is no small benefit.

Beta-Carotene for Even More Antioxidant Protection

Prunes' ability to deter oxygen-related damage to our cells is also related to their beta-carotene content. Prunes emerged from our food ranking system as a good source of vitamin A (in the form of beta-carotene)-just a quarter-cup of prunes will give you 16.9% of the daily value for vitamin A. Beta-carotene acts as a fat-soluble antioxidant,eliminating free radicals that would otherwise cause a lot of damage to our cells and cell membranes. Only after cholesterol has been oxidized by free radicals does it pose a threat to artery walls. The build-up of cholesterol in the artery walls forms plaques that can either grow so large they block blood flow or rupture, releasing a clot that can impede the flow of blood, and triggering a heart attack or stroke. Free radicals can also damage cellular DNA, causing mutations which, if serious enough, can result in the formation of cancerous cells. In addition, by causing damage, free radicals contribute to inflammation, which is one way the body clears out cells or other substances that have been damaged. In this way, free radicals increase the severity of a number of different conditions. This is why beta-carotene, which shuts down free radicals, has been shown in studies to be helpful for the prevention of a variety of diseases, including atherosclerosis, diabetic heart disease, and colon cancer, and why it has also been found useful for reducing the severity of inflammatory conditions like asthma, osteoarthritis, and rheumatoid arthritis.

Normalizing Blood Sugar Levels and Helping with Weight Loss

Prunes' soluble fiber helps normalize blood sugar levels by slowing the rate at which food leaves the stomach and by delaying the absorption of glucose (the form in which sugar is transported in the blood) following a meal. Soluble fiber also increases insulin sensitivity and can therefore play a helpful role in the prevention and treatment of type 2 diabetes. And, prunes' soluble fiber promotes a sense of satisfied fullness after a meal by slowing the rate at which food leaves the stomach, so prunes can also help prevent overeating and weight gain.

Prunes' Fiber for Regularity, Lower Cholesterol, & Intestinal Protection

Prunes are well known for their ability to prevent constipation. In addition to providing bulk and decreasing the transit time of fecal matter, thus decreasing the risk of colon cancer and hemorrhoids, prunes' insoluble fiber also provides food for the "friendly" bacteria in the large intestine. When these helpful bacteria ferment prunes' insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon. These helpful bacteria also create two other short-chain fatty acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles.

Iron Absorption

The ability of plum and prune to increase absorption of iron into the body has also been documented in published research. The ability of plum and prune to make iron more available may be related to the vitamin C content of this fruit.

History

The process of drying plums to make prunes is thought to have originated thousands of years ago in an area near the Caspian Sea, the same region where the prune-producing European plums originated. They spread throughout Europe with the migration of different cultures and civilizations.

The process of drying plums to produce prunes took hold in California, now the leading producer of prunes worldwide, in the mid-19th century when Louis Pellier planted grafted plum tree cuttings brought back with him from his native France. Among these trees were those belonging to the Agen variety, the type of plum that is extremely well suited to be dried to make prunes.

Nutritional Profile

Prunes are a good source of vitamin A, dietary fiber, potassium and copper.