Prunes : nutrition, amazing 2 medical uses & 2 adverse effects

prune 4409296 1920

(Dried plums)
See also Plums.

Amazing Nutritional Profile

• Energy value (calories per serving): Moderate
• Protein: Low
• Fat: Low
• Saturated fat: Low
• Cholesterol: None
• Carbohydrates: High
• Fiber: Very high
• Sodium: Low (fresh or dried fruit) High (dried fruit treated with sodium sulfur compounds)
• Major vitamin contribution: Vitamin A, folate, vitamin C
• Major mineral contribution: Iron, Potassium

How To Nutrients in This Food

• Prunes are a high-carbohydrate food, rich in sugars (sucrose and fructose) and very high in dietary fiber: insoluble cellulose and lignin in the skin and soluble pectins in the flesh.

• Prunes are a good source of vitamin A, with moderate amounts of vitamin C and nonheme iron, the form of iron found in plants.

• One serving (five uncooked pitted prunes) has 3.5 g dietary fiber, 370 IU vitamin A (16 percent of the RDA for a woman, 12.5 percent of the RDA for a man), and 0.5 mg iron (3 percent of the RDA for a woman, 6 percent of the RDA for a man).

How To Serve Nutritious Food

• With meat or a food rich in vitamin C to increase the absorption of iron
from the prunes. Meat makes the stomach more acid (iron is absorbed better in an acid medium), while vitamin C changes the iron from ferric iron to ferrous iron, a more easily absorbed form.

Diets That May Restrict or Exclude This Food

• Antiflatulence diet
• Low-fiber diet
• Low-residue diet
• Low-potassium diet
• Low-sodium diet (prunes treated with sodium bisulfite, sodium metabisulfite, sodium sulfite)

You can read rice all the nutritions, amazing medical use CLICK HERE

How To Buying This Food

Look for:

Tightly sealed boxes or bags of fruit that are protected from air, moisture, and insects. Prunes come in different sizes, but size has no bearing on taste or quality. Pitted prunes are more convenient but also more expensive than prunes with their pits still in place.

How To Storing This Food

• Store prunes in a tightly closed container at room temperature, where they may stay fresh for up to six months. Check periodically to be sure that there is no insect infestation and no mold.

How To Preparing This Food

• Do not soak prunes before you cook them. The sugars that make prunes so distinctively sweet are soluble and will leach out into the soaking water.

What Happens When You Cook This Food

• When you stew dried prunes, their water-soluble pectins and hemicellulose dissolve and their cells absorb water. Uncooked dried “nugget”-type prunes are 2.5 percent water; when stewed, they are 50.7 percent water.

prunes recipe

• Uncooked “softened” dried prunes are 28 percent water; when stewed, they are 66.4 percent water. Since the water displaces nutrients, ounce for ounce stewed prunes (of either type) may have only one-third as much vitamin C and B vitamins, vitamin A, iron, and fiber as uncooked prunes.

Amazing Medical Uses and/or Benefits

To relieve or prevent constipation.

Prunes are a high-fiber food that helps relieve constipation. However, since prune juice, which has only a trace of fiber, is also a laxative, some food chemists suggest that what makes the prune such an effective laxative is not its fiber but another constituent, an unidentified derivative of the organic chemical isatin, which is related to another natural substance, biscodyl, the active ingredient in some over-the-counter laxative tablets and suppositories.

• Biscodyl is a contact laxative that induces the secretion of fluid in the bowel and stimulates contractions of the intestines that push waste through the colon more quickly and efficiently.

Protection against the risk of some forms of cancer.

According to the American Cancer Society, foods high in fiber and vitamin A may offer some protection against cancers of the gastrointestinal and respiratory tracts as well as cancers induced by chemicals.

Adverse Effects Associated with This Food

Allergic reactions to sulfite.

When they are dried, prune plums may be treated with sulfites (sulfur dioxide, sodium bisulfite, and the like) to inactivate polyphenoloxidase, an enzyme that hastens the oxidation of phenols in the prunes, forming brownish compounds that darken the fruit.

• People who are sensitive to sulfite may suffer serious allergic reactions, including potentially fatal anaphylactic shock, if they eat prunes treated with sulfites. Also, prunes treated with sulfite compounds are high in sodium.


Very large amounts of prunes, alone or with other high-fiber foods, may cause diarrhea.

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