Health Benefits of Eating Prunes

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Prunes are dried plums that have been dried naturally in the sun without undergoing any fermentation process. They are considered to be one of the healthiest foods and are mostly known for their laxative properties.

Prunes are rich in fiber content and are highly nutritious with high levels of other essential nutrients like vitamins and minerals, including potassium, retinol and iron. The vitamins and minerals present in prunes are good for keeping the skin and hair well nourished and healthy. It also helps slow down the aging process and delays development of wrinkles. Dried prunes also have anti-inflammatory properties and are highly recommended for people suffering from arthritis. Above all, Prunes are delicious dried fruit packed with numerous health benefits that aid natural resistance and vitality.

Health Benefits of Eating Prunes

Health Benefits of Prunes

The following are the various health benefits of Prunes:

1. Antioxidant Food


Prunes or dried plums are high in antioxidants called phenols. This helps protect the cells membrane from free radical damage and also aids in the prevention of cardiovascular disease and certain types of cancer. The compound also helps in preventing oxidation of fat molecules in the body.

2. Exceptional Bone Builder


A recent study shows that prunes are rich source of phenolic and flavonoid compounds. These compounds are very effective to not only slow bone loss, but also reverse some types of bone mineral density loss.

Health Benefits of Prunes: Bone Builder

3. Good Source of Vitamin C:

Vitamin C is good for development of bones, muscles, blood vessels, teeth and helps the body in the absorption of iron. Vitamin C also helps build immunity and aids collagen strength, which is essential to keep a healthy tissue.

4. Heart Protector: Potassium is an important mineral as it helps to ensure proper function of the heart and nerve response throughout the body. Daily intake of potassium helps lower blood pressure and reduces the risk of problems such as dizziness, heart disease, heart attack and stroke.

5. High in Fiber:

The soluble fiber present in prunes is essential to maintain a healthy digestive system. It helps to keep the blood sugar level stable and increase the body’s sensitivity to insulin. Therefore it can be used in the treatment of type 2 diabetes effectively. The soluble fiber also prevents overeating and helps to maintain or lose weight.

6. Relieves Constipation:

Prunes contain plenty of dietary fiber that can help the body to digest food properly to relieve constipation and have regular bowel movement. Bowel movement is also associated with symptoms like bloating, stomach cramps headache and appetite loss, which can later be more serious when left untreated.

Health Benefits of Prunes: Relieves Constipation

7. Rich in Vitamin A:

Getting enough vitamin A from your diet keeps your skin stay moisturized and prevents certain toxins that can cause skin problems such as aging, acne, wrinkles and fine lines. Vitamin A is also known to improve vision and fight against infection in the body.

8. Revitalizing Hair:

Prunes are known to be a great source of iron, thus having the ability to prevent anemia and contributing to overall health of your tresses and offering countless benefits for your hair. Lack of iron deficiency in the body can lead to hair loss, dryness, stiffness, thinning and discoloration of the hair.

Recipe: Prune and Olive Chicken

Prunes are dried foods that can be eaten directly from the packet as a snack. Prunes are also used for cooking, both sweet and savory dishes. Here’s a quick and delicious recipe of Prune and Olive Chicken for you.


  • 3 cloves garlic, finely chopped
  • 60g-pitted prunes cut into halves
  • 8 small green olives
  • 2 tablespoons capers, with liquid
  • 2 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 2 bay leaves
  • 1 tablespoon dried oregano
  • 1 whole chicken, skin removed and cut into pieces
  • 2 tablespoons brown sugar
  • 60ml dry white wine
  • 1 tablespoon chopped fresh parsley, for garnish
  • Salt and pepper to taste


  • Take a medium bowl and combine the garlic, olives, capers, olive oil, vinegar, wine, bay leaves, oregano, salt and pepper. Mix well and spread the mixture in a large baking dish.
  • Add the chicken pieces on top of it, cover and marinate for 8 hours in the refrigerator.
  • Preheat the oven for 180 C and remove the dish from the refrigerator.
  • Sprinkle brown sugar over the chicken and bake in preheated oven for 1 hour.
  • Check and remove the chicken when it is fully cooked.
  • Place the chicken in a large plate and add the remaining pan juice on it.
  • Garnish on top with fresh parsley and serve hot.

Prunes, dehydrated (low-moisture), uncooked

The nutritional values of "Prunes, dehydrated (low-moisture), uncooked" per 100 grams are:

Nutrition Summary
Total Calories 339
Protein 3.7 g
Fat 0.4 g
Carbohydrate 89.1 g
NutrientsAmount%Daily Value
Calcium, Ca 72 mg 7.2 %
Copper, Cu 0.61 mg 30.55 %
Iron, Fe 3.52  mg 19.56 %
Magnesium, Mg 64 mg 16 %
Manganese, Mn 0.31 mg 15.6 %
Phosphorus, P 112 mg 11.2 %
Potassium, K 1058  mg 30.23 %
Selenium, Se ~
Sodium, Na 5 mg 0.21 %
Zinc, Zn 0.75 mg 5 %
Vitamin A 1762  IU 35.24 %
Vitamin C 0 mg 0 %
Vitamin B6 0.74 mg 37.25 %
Vitamin E ~
Vitamin K ~
Riboflavin 0.16  mg 9.71 %
Thiamin 0.12 mg 7.87 %
Folate, DFE 2  mcg 0.5 %
Niacin 3  mg 14.98 %
Sugars ~
Fiber ~
Cholesterol 0 mg 0 %
Water 4 g
Carotene, alpha ~
Carotene, beta ~
Choline ~
Lycopene ~
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

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