And Our Superfood of The Week Goes To… Prunes

by Niki Kefala

Prunes are a lot more than just dried plums!
I always remember myself eating dried plums (or prunes) because of the rich amount of iron that they contain. Growing up I learned that this reputation, like the most reputations, is a little bit untrue. In reality, this tasty fruit snack contains a decent amount of iron but not so much as I thought. But the ability of plums to increase absorption of iron into the body has been documented and may be related to the vitamin C, content of this fruit. Instead of that, plums are a rich source of vitamins K and A, niacin, riboflavin and vitamin B-6. As for minerals, dried plums provide calcium, zinc, copper, manganese and phosphorus.

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Prune cake

Potassium is another benefit that you can find in plums which is good for your blood pressure.

If Snow White rings a bell to you – you know, mirror mirror… –  you need to know that dried plums are also a good source of beta carotene that fights the signs of ageing. Plum contains high amount of antioxidants and high anti inflammatory properties which promotes elasticity of the skin and reduces sun damage. The iron content in this fruit improves blood circulation and promote stronger and thicker hair. Plums are also rich in carbohydrates, contain very little protein and hardly any fat.
Dried plums protect against diseases like cancer. They also protect the brain from free radical damage but can also help to prevent chronic diseases such as cardiovascular disease.

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Pork stew with sweet potatoes and prunes

If you like to lose some weight, plums is the right choice. As being a laxative, plums keeping your hunger in low levels – though high in calories (about 240 calories per 100 grams). The soluble fibre in plums helps you feel satisfied after a meal and also provides health benefits for those suffering from constipation. The soluble fibre also helps to lower cholesterol. They also keep blood sugar levels stable and can prevent type 2 diabetes because of fiber fructose, and sorbitol content.

By eating plums you get improved bone health and reduce the risk of osteoporosis, due to rich sources of phenoic and flavonoid compounds. These health benefits of plums may be linked also to their high concentration of the element “boron” which plays a significant role in prevention of osteoporosis and osteopenia.

 

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