Benefits of Prunes

All fruits (including prunes) are a natural source of important nutrients such as vitamins, minerals and phytochemicals (specific compounds found in edible plant foods). Research has shown that increased intakes of fruits and vegetables throughout life may help reduce risk of several chronic diseases of old age.

The exact components responsible for the protective effects of fruit and vegetables are not fully understood. It is likely that the unique combination of nutrients they contain such as vitamins, minerals, fibre and phytochemicals all work together to provide protection, rather than any specific individual component.

Although the best tests for identifying the antioxidant levels in different foods and also showing their benefit in terms of human health have yet to be agreed, laboratory testing has shown that prunes contain high amounts of specific phenolic compounds called neochlorogenic and chlorogenic acid as well containing lutein and zeazanthin. These phytochemicals may have a protective effect by, for example, their antioxidant action in the body.

The Government recommends eating at least five portions of fruit and vegetables every day . As stated on the Government's 5-A-Day website: "eating fruit and vegetables can help reduce the risk of heart disease, stroke and some cancers. They're also an excellent source of dietary fibre, which helps maintain a healthy gut and prevent constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer".

Vitamin and mineral benefits

Potassium:

Prunes are a good source of potassium. Potassium contributes to normal muscular and neurological function and contributes to normal blood pressure.

Prunes are high in potassium, providing 732mg per 100g. A 100g serving is 10-12 prunes which would supply 1/5 (20%) of the recommended adult daily potassium needs.

A single serving pack of prune juice (120ml) can provide over 15% (331mg) of your recommended daily potassium needs in one shot!

Vitamin K:

Prunes are a good source of vitamin K, which contributes to maintaining normal bone and normal blood coagulation.

Copper:

Prunes are a source of copper, which contributes to (for example) normal skin and hair pigmentation and normal iron transport in the body.

Salt (Sodium chloride)

Great news- prunes are (naturally) salt- free, so daily snacking on prunes in place of those typical salty snacks will help you to cut your salt intake, as well as provide you with a filling between meal pick-me-up.

The full nutritional content of prunes is given in the table below:

Vitamin and mineral content of prunes

	Prunes (per 100g)	Prune juice (per 100ml)
Vitamin C/ ascorbic acid (mg)	0.6	4.1
Thiamin/ Vitamin B1 (mg)	0.051	0.016
Riboflavin/ Vitamin B2 (mg)	0.186	0.07
Niacin/ vitamin B3 (mg)	1.882	0.785
Pantothenic acid (mg)	0.422	0.107
Vitamin B6 (mg)	0.205	0.218
Folate (µg)	4	0
Choline (mg)	10.1	2.7
Betaine (mg)	0.4	?
Vitamin B12 (mg)	0	0
Vitamin A (IU)	781	3
Retinol/ Vitamin A (µg)	0	0
Vitamin E (mg)	0.43	0.12
Vitamin K (µg)	59.5	3.4
Calcium (mg)	43	12
Iron (mg)	0.93	1.18
Magnesium (mg)	41	14
Phosphorous (mg)	69	25
Potassium (mg)	732	276
Salt (g)	0.005	0.001
Zinc (mg)	0.44	0.21
Copper (mg)	0.281	0.068
Manganese (mg)	0.299	0.151
Fluoride (mg)	4	60.2
Selenium (mg)	0.3	0.6

Prunes and Digestive Health

Prunes are a high fibre food. Fibre has been recognised for centuries as contributing to a healthy digestive system.

There are two types of fibre – soluble and insoluble. Prunes contain both. Soluble fibre may help reduce blood cholesterol and control blood glucose levels. Low intakes of insoluble fibre may cause constipation and contribute to some gut diseases such as diverticulitis. The World Cancer Research Fund has stated that foods containing dietary fibre probably reduce the risk of bowel cancer.

Fibre intake in the UK is lower than the adult recommended intake of 18g per day, particularly in women, who average about 13g per day (15g per day for men).

Does this matter? By adding bulk to the diet insoluble fibre may help stop constipation and help you feel fuller for longer, which not only helps you feel good but may also contribute to controlling how much you eat and hence your weight.

Prunes are naturally high in fibre, providing 7g fibre per 100g, that's around one sixth of an adult's recommended daily needs in just 4 to 5 prunes.

Prunes are a good source of fibre, being high both in soluble and insoluble fibre.

• Insoluble fibre binds water which helps to soften stools in the lower intestine, increases bulk and may help promote healthy bowel movements.
• Soluble fibre may help reduce blood cholesterol.

Prunes and prune juice also provide a supply of polyols. Polyols, including sorbitol found in prunes, are naturally occurring sugars which are not associated with dental caries and are fermented by bacteria in the large intestine.

Although prune juice does not contain fibre (unless fruit pulp or puree is added), it still provides sorbitol.