Prunes (Dried Plums) Overview
Prunes are dried plums exceptionally high in fiber, sorbitol, and unique phenolic compounds that support digestive health and bone density. These naturally sweet fruits provide potassium, vitamin K, and boron - minerals critical for bone health. Prunes are among the most effective natural remedies for constipation.
Why Prunes (Dried Plums) Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Prunes (Dried Plums) Nutrition Facts
Per 40g (4 prunes)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 96 | — |
| Protein | g | 0% |
| Total Carbohydrates | 25.5g | 9% |
| Dietary Fiber | 2.9g | 10% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 293mg | % |
| vitaminA | 33mcg | % |
| vitaminK | 23.6mcg | % |
| vitaminB6 | 0.1mg | % |
GI: 29 ()
Key Nutrients in Prunes (Dried Plums) for Heart Health
Fiber
2.9gSupports heart health by providing essential fiber
Potassium
293mgSupports heart health by providing essential potassium
Best Ways to Eat Prunes (Dried Plums) for Heart Health
- Eat as convenient snack for regularity
- Soak overnight and drink prune juice
- Chop and add to oatmeal or yogurt
- Use in baking for natural sweetness
- Stuff with nuts or cheese for appetizer
- Blend into smoothies
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Prunes (Dried Plums) Health Benefits
- Very high fiber (3g per 4 prunes) for digestive health
- Exceptionally effective for preventing constipation
- Rich in vitamin K (21% DV) for bones
- Good potassium source (8% DV)
- Contains boron supporting bone density
- May increase bone density in studies
- High in antioxidants including phenolic acids
- Natural sorbitol acts as gentle laxative
Important Considerations
- High in natural sugars - moderate portions if diabetic
- Very effective laxative - start with small amounts
- May cause bloating and gas initially
- Sulfites in some brands may trigger reactions
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