100gm = ¾ cup
prunes, pitted (conventional, 100gm)
Prunes are a good source:
- energy– without causing rapid rise in blood sugar concentration.
- high fibre, fructose, and sorbitol content. Keeps blood sugar levels stable.
- the insoluble fibre provides food for the “friendly” bacteria in the large intestine. When these helpful bacteria ferment prunes’ insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon. These helpful bacteria also create two other short-chain fatty acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles.
- the soluble fibre– help to lower cholesterol by binding to bile acids and removing them from the body via the faeces. Bile acids are compounds used to digest fat that are manufactured by the liver from cholesterol. When they are excreted along with the prune fibre, the liver must manufacture new bile acids and uses up more cholesterol, thus lowering the amount of cholesterol in circulation. Soluble fibre may also reduce the amount of cholesterol manufactured by the liver.
- phenoic and flavonoid compounds
- potassium– helps with digestion, heart rhythm, nerve impulses, muscle contractions and blood pressure
- boron– which helps build strong bones and muscles
- phyto-nutrients- neochlorogenic and chlorogenic acid which help neutralise free radicals, particularly preventing oxidation of lipid molecules. Inhibit the oxidation of LDL cholesterol in the body
- Vitamin K and beta-carotene
- Vitamin A
- Vitamin C- required for opitmal absorption of iron
Prunes are known to
- relieve constipation-due to their content of the fibre – sorbitol (a sugar alcohol that can loosen the stool) and a natural laxative compound called diphenylisatin.