Prunes are a source of many minerals and vitamins that the body needs. Potassium is important for bone health. At the same time, the iron found in prunes helps the formation of blood cells in the body. Thanks to the antioxidants it contains, prunes protect the body from harmful free radicals and reduce the risk of cancer. In addition, the flavonoids found in prunes help protect heart health. Prunes can also aid weight loss when consumed in appropriate portions in a healthy diet.
Prunes contain a high amount of sugar and therefore diabetics and people with some other special conditions should have limited consumption. It can also cause digestive problems such as constipation when consumed in excess. Prunes are a nutritious fruit and can provide many benefits for a healthy lifestyle. However, as with any food, it is important to consume it in appropriate amounts and in a balanced way.
What are prunes good for?
Prunes are a fruit with high nutritional value and many health benefits. Thanks to the vitamins, minerals and fibers it contains, it provides benefits in many areas such as digestive system, heart health, bone health, vision and skin health. Thanks to its high fiber content, prunes regulate the digestive system and prevent constipation. It also provides energy thanks to the natural sugars it contains. Prunes are also important for heart health, their rich potassium content helps regulate blood pressure and reduces the risk of heart attack. Prunes benefits:
- Constipation: Thanks to its high fiber content, prunes support the health of the digestive system and prevent constipation.
- It reduces the risk of cancer: The antioxidants in prunes help reduce the risk of cancer.
- Lowers cholesterol levels: Thanks to the phenolic acids it contains, prunes lower blood cholesterol levels and support heart health.
- Anemia: Because prunes are rich in iron and B vitamins, they can help treat blood disorders such as anemia.
- Skin health: Vitamin A in prunes helps maintain skin health and prevent aging.
- Eye health: Vitamin C in prunes helps maintain eye health.
- Immune system: Prunes contain antioxidants that strengthen the immune system.
Including prunes in your diet can provide you with many benefits as part of a healthy lifestyle. However, if you have any health problems, it is recommended that you talk to your doctor first.
Do prunes make you lose weight?
When prunes are consumed as part of a healthy diet, they may aid weight loss. This is because prunes are a low-calorie and high-fiber food. While 100 grams of prunes contain only about 240 calories, they contain, on average, 7 grams of fiber. This high fiber content helps you eat fewer calories by increasing the feeling of fullness and reducing the feeling of hunger.
Prunes can also help weight loss by increasing the rate of metabolism. The B vitamins it contains, especially vitamin B6, play an important role in energy production and speed up metabolism. It is also rich in minerals such as prunes, potassium and magnesium. These minerals help muscles contract and relax and aid weight loss by improving exercise performance. Prunes are not a weight loss food on their own. It is recommended to be consumed together with a healthy diet and regular exercise. Also, prunes can cause weight gain if consumed excessively due to its high sugar content, so it is important to consume it in a balanced way.
How to use prunes for constipation?
Prunes can be used as a natural method in the treatment of constipation. Constipation is a digestive problem that occurs as a result of slowing bowel movements and forcing stool to pass. Since prunes are a fibrous food, they help speed up bowel movements and help stools pass more easily.
For the treatment of constipation with prunes, you can add a few prunes to your daily diet. Also, soaking prunes in water, softening them, placing them in water overnight and drinking the juice in the morning can also be helpful for constipation. However, it is important not to overdo it when consuming prunes. Excess consumption can lead to other digestive problems. It is also recommended to consult your doctor before consuming prunes for the treatment of constipation. Especially if you have chronic constipation, it may be a symptom of another underlying health problem and your doctor may need to create a treatment plan for you.
How much prune should be eaten in the diet?
Since diet programs are a customized plan that targets a person’s healthy diet, the amount of prune consumption may vary from person to person. However, in general, dry fruit consumption is recommended in the daily diet. A serving of prunes can vary between about 5-6 pieces and contains about 100-120 calories. According to diet programs, the amount of daily prune consumption can be determined depending on the amount of calories recommended to be consumed in a day and other food consumption of the individual.
However, it should be noted that prunes contain a high amount of sugar and excessive consumption can increase blood sugar. Therefore, the amount of prune consumption should be carefully monitored during the diet program and care should be taken not to exceed the recommended amount. Also, it is always helpful to consult a healthcare professional before starting diet programs.