What Are the Benefits of Eating Prunes?

Their reputation as a laxative may be unfortunate because it overshadows the fact that prunes are a rich source of nutrients. Their nutritional value is illustrated by the fact that just one prune contains at least 1 percent to 5 percent of the recommended daily intake of many essential minerals and vitamins, in addition to their legendary dietary fiber.

Nutrition Overview

One cup of prunes provides 87 percent of the recommended daily intake of vitamin K, more than 20 percent of most B vitamins, 8 percent of calcium and 27 percent of potassium. The "problem" is that 1 cup equals about 18 prunes, which exceeds one serving. Such high nutritional values ensure that you can eat just one piece and still gain measurable nutrients. One prune has 23 calories, 6 grams of carbohydrates and1 gram of fiber.

Healthy Eyes

The term “vitamin A” refers to different compounds that are categorized as retinoids and carotenoids. Prunes deliver vitamin A in the form of five carotenoids. Alpha-carotene, beta-carotene and beta-cryptoxanthin are carotenoids that the body converts into the form of vitamin A used by cells in the eyes that convert light into nerve impulses. Lutein and zeaxanthin are the only carotenoids found in the retina, where they protect cells from harmful blue light wavelengths, according to the American Optometric Association. Lutein and zeaxanthin may lower your chance of developing age-related problems such as macular degeneration and cataracts. One prune delivers 3 percent of the recommended daily intake of vitamin A.

Antioxidants

Prunes contain manganese, iron and plant phenolics that function as antioxidants. Manganese has the important role of protecting mitochondria -- the cellular structures that create energy -- from damage caused by free radicals. Iron may be best known for carrying oxygen, but it's also an antioxidant that protects cells in the immune system. White blood cells destroy bacteria by secreting a substance that kills them. The same substance damages the white blood cells if it’s not neutralized by iron. Research published in the September 2004 issue of “BioFactors” identified multiple phenolic compounds that all had high antioxidant abilities. There isn’t a recommended intake for phenolics, but one prune has 1 percent of the recommended daily intake of iron and manganese.

Laxative

Prunes are a more effective laxative than psyllium, according to research published in the April 2011 issue of “Alimentary Pharmacology and Therapeutics.” Their laxative effect is caused by at least two different ingredients: fiber and sorbitol. Prunes are high in dietary fiber, with just one prune providing 3 percent of the recommended daily intake of fiber. They also contain a high amount of a natural sugar, sorbitol, that functions as a laxative because it pulls moisture into the digestive tract and facilitates bowel movements. Eating too many prunes can cause gastrointestinal distress due to excessive sorbitol and fiber.