The Pros of Prunes and Prune Juice
We feel the effects of aging in our bones. Literally! That’s why it’s so important to support bone health through our diets, even in our younger years! In fact, the most critical time to strengthen bones for women is in their 20s and 30s, in order to actually prevent the onset of osteoporosis later in life. The good news is that prunes contain vitamins and minerals essential to bone health. Like potassium, magnesium, vitamin K, and the plant-based compound polyphenols. These important nutrients not only reduce bone breakdown and bone mineral loss, but they actively support bone structure and mineralization too. Studies have even shown that prunes can help lower your risk of bone loss and osteoporosis.
- Arjmandi BH, Khalil DA, Lucas EA, et al. (2002) Dried plums improve indices of bone formation in postmenopausal women. J Womens Health Gend Based Med 11, 61–68.
- Hooshmand S, Chai SC, Saadat RL, et al. (2011) Comparative effects of dried plum and dried apple on bone in postmenopausal women. Br J Nutr 106, 923–930.
- Arjmandi BH, Khalil DA, Lucas EA, et al. (2002) Dried plums improve indices of bone formation in postmenopausal women. J Womens Health Gend Based Med 11, 61–68.
- Hooshmand S, Chai SC, Saadat RL, et al. (2011) Comparative effects of dried plum and dried apple on bone in postmenopausal women. Br J Nutr 106, 923–930.
What’s satiety you ask? It’s a feeling of fullness! One great thing about snacking on delicious Amaz!n Prunes is that they can provide satiety, without leaving you stuffed. Thanks to their 3g of dietary fiber and low glycemic index (29!), prunes are digested slowly by the body – which helps sustain energy over a longer period of time. And as a fat-free, 100-calorie snack that’s low in sugar, prunes are a healthy snack that can lower blood glucose levels, suppress hunger, and help with weight control.
- Furchner–Evanson Al, Petrisko Y, Howarth L, Memoseck T, and Kern M. (2010) Type of snack influences satiety responses in adult women. Appetite 54, 564–569.
- Farajian P, Katsagani M, Zampelas A. (2010) Short–term effects of a snack including dried prunes on energy intake and satiety in normal–weight individuals. Eating Behaviors 11(3), 201–203.
- Harrold J et al. Dried fruit (prune) consumption does not undermine active weight management or produce adverse gastrointestinal effects. European Congress on Obesity. Sofia, Bulgaria (HTPO.017), May 30, 2014.
- Furchner–Evanson Al, Petrisko Y, Howarth L, Memoseck T, and Kern M. (2010) Type of snack influences satiety responses in adult women. Appetite 54, 564–569.
- Farajian P, Katsagani M, Zampelas A. (2010) Short–term effects of a snack including dried prunes on energy intake and satiety in normal–weight individuals. Eating Behaviors 11(3), 201–203.
- Harrold J et al. Dried fruit (prune) consumption does not undermine active weight management or produce adverse gastrointestinal effects. European Congress on Obesity. Sofia, Bulgaria (HTPO.017), May 30, 2014.
It’s a known fact, eating fruits is good for your heart – but, it turns out, prunes are particularly good. Not only are they low in sodium and fat, but they contain 3g of dietary fiber in every serving. And that dietary fiber is super important because, in high amounts, it’s been known to lower the risk of heart disease. And what’s more, a study from UC Davis found that eating just 10-12 prunes daily lowered LDL cholesterol levels in men, also known as “bad” cholesterol.
- Pereira MA, O'Reilly E, Augustsson K, et al. Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med. 2004; 164:370–6.
- Tinker LF, Schneeman BO, Davis PA, Gallaher DD, Waggoner CR. (1991) Consumption of prunes as a source of dietary fiber in men with mild hypercholesterolemia. American Journal of Clinical Nutrition 53, 1259–1265.
- Hong MY, Kern M, Nakamichi-Lee M, Abbaspour N, Ahouraei Far A, Hooshmand S. Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women. J Med Food. 2021 May 11. doi: 10.1089/jmf.2020.0142. Epub ahead of print. PMID: 33978491.
- Pereira MA, O'Reilly E, Augustsson K, et al. Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med. 2004; 164:370–6.
- Tinker LF, Schneeman BO, Davis PA, Gallaher DD, Waggoner CR. (1991) Consumption of prunes as a source of dietary fiber in men with mild hypercholesterolemia. American Journal of Clinical Nutrition 53, 1259–1265.
- Hong MY, Kern M, Nakamichi-Lee M, Abbaspour N, Ahouraei Far A, Hooshmand S. Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women. J Med Food. 2021 May 11. doi: 10.1089/jmf.2020.0142. Epub ahead of print. PMID: 33978491.
Of all the health benefits prunes provide, digestive health is the one you’re probably most familiar with. Both Amaz!n Prunes and Prune Juice are great sources of fiber and contain a unique natural component that is absorbed very slowly into the body. This drawn-out process allows for more water to enter the body – which increases moisture and ultimately helps regulate digestion day in and day out.
- Stacewicz–Sapuntzakis M, Bowen P, Hussain E, Damayanti–Wood B, and Fransworth N. Chemical Composition and Potential Health Effects of Prunes: A Functional Food?, Critical Reviews in Food Science and Nutrition. 2001;41(4):251–286.
- Stacewicz–Sapuntzakis M, Bowen P, Hussain E, Damayanti–Wood B, and Fransworth N. Chemical Composition and Potential Health Effects of Prunes: A Functional Food?, Critical Reviews in Food Science and Nutrition. 2001;41(4):251–286.
Listen to our Bone Health Podcasts!
Hear from the Experts
From registered dietitians to best-selling authors, all of our partners are big believers in the powers of prunes. Thankfully, they’re sharing everything they know with the Sunsweet Family and their followers.
Our friend, and Registered Dietitian Nutritionist, Dawn Jackson Blatner, is sharing 3 tips she uses with her clients to help them get on track to eating right. So, grab a pen and paper, because you’re going to want to add a few things to your next grocery list.
We are so happy that Megan Roosevelt, The Healthy Grocery Girl and Registered Dietitian Nutritionist, is giving us the green light to keep snacking! When snacking is done right, it’s a great way to avoid overeating later. Made with fiber-packed prunes, these 3 healthy snack ideas will hold you over until dinner (without spoiling it)!
Alyssia Sheikh, founder of Mind Over Munch, knows that not everyone likes bananas. But, like so many of us, she loves to start her day with a healthy smoothie. In this video, Alyssia shares 5 delicious smoothie recipes that substitute the natural sweetness of bananas for digestive-balancing prune juice!
