Prunes have become a popular choice among consumers owing to the plethora of health benefits they can offer. Non-perishable and packed full of fibre, they are a quick and easy sweet snack which can improve heart and joint health.
The California Prune Board has divulged five ways in which we can benefit from prunes:
Fibre-filled snacks
Fibre intake is crucial to optimal gut health, while it also helps to lower the risk of heart disease, stroke and type 2 diabetes.
Increasing dietary fibre intake to 30g per day is the key to better health, according to California Prunes. A handful of prunes a day is a simple way to increase fibre intake, as 100g of prunes contains at least 7g of fibre.
Vitamin K? Okay!
Vitamin K plays a significant role in blood clotting and the healing of wounds and also contributes to the maintenance of healthy bones.
The average recommended dose of vitamin K is 1 microgram per day for each kilogram that somebody weighs. Prunes contain a lot of vitamin K, with 100g of the dried fruits containing 79% of the recommended daily intake.
Vitamin B6 for a healthy immune system
Prunes are also rich in vitamin B6, which is important for the maintenance of the immune system, as well as haemoglobin production.
Vitamin B6 is also implicated in the conversion of carbohydrates and protein into energy. 100g of prunes contains 15% of the recommended daily intake of vitamin B6.
Manganese and copper
Manganese is essential to bone health and blood clotting, while copper assists the body in producing red and white blood cells, as well as supporting the immune system.
Adults need around 1.2mg of copper per day, whereas 3mg of manganese is recommended by the European Food Safety Authority (EFSA).
100g of prunes can provide 28% of the required copper intake and 15% of manganese.
Potassium for cardiovascular health
Potassium is essential for blood pressure control and nervous function, as well as playing a role in maintaining bone health.
Adults are supposed to have around 3500mg of potassium per day, and prunes can provide 37% of this figure.
Jo Travers elaborates: “As a versatile ingredient and easy snack, prunes are regularly recommended by healthcare professionals worldwide thanks to the impact the vitamins and minerals they contain can have on overall health,”
“During the last decade, researchers have made considerable progress in understanding how eating just a handful of California Prunes a day can benefit the body, from boosting the immune system to improving bone and gut health,”
“As a nutritionist, it is important I recommend foods to my clients that are healthy and full of micronutrients. Prunes can offer a number of benefits, while also being tasty, cupboard-safe and easy to transport — making them an ideal snack and a versatile ingredient.” Jo concludes.