Plums And Prunes Is Good For Health Benefits, Nutrition And More

What Is Plums And Prunes?

A plum that has been dried and often comes from the European plum (Prunus domestica), prunes are called prunes. Prunes can not be made from all species and varieties of plums because prunes need to be dried. A prune is the plum-like fruit with a firm flesh that is produced by certain Prunus domestica varieties. These cultivars have a high concentration of soluble solids and do not ferment when they are dried. The word “prune” should not be used for fresh plums anymore; the phrase should only be used for plum varieties that are developed for drying purposes

The vast majority of plums grown for fresh consumption are known as clingstone cultivars, but the vast majority of prunes are freestone cultivars. Freestone cultivars have pits that are simple to remove. Prunes have 2% protein, are an excellent source of vitamin K, and are a decent provider of B vitamins and dietary minerals. Prunes make up 64% of their total composition as carbs, which includes dietary fiber. It is likely that the sorbitol component of dietary fiber is responsible for the laxative effect that is linked with eating prunes.

What Are Prunes Called In India?

“Alu Bukhara” is the word for prune in Hindi, and in India, the phrase “Alu Bukhara” can be used to refer to either fresh or dried prunes. Prunes possess a texture that may be described as both sticky and chewy, and its taste can be described as being intensely sweet. Additionally, prunes have a robust flavor. Consuming prunes, in addition to having significant positive effects on one’s health, is also a profoundly pleasurable experience in and of itself.

Potential Health Benefits Of Prunes:

In general, the levels of numerous vitamins and minerals that may be found in plums and prunes are quite similar. However, the vast bulk of study efforts have focussed on dried plums in an attempt to establish that eating plums has positive benefits on one’s health. According to the findings of many pieces of study, eating prunes may provide a number of potential health benefits, including.

Gastrointestinal Health Improvement

Prunes are an excellent food choice for obtaining both soluble and insoluble dietary fiber. The regularity of your bowel movements is helped by insoluble fiber, while the moderation of digestion and the absorption of nutrients from the food you eat is aided by soluble fiber. Plums that have been dried also include sorbitol and chlorogenic acid, two substances that are known to encourage more frequent bowel movements. Prunes may help preserve gastrointestinal health by encouraging regular bowel movements, therefore eating one or two servings of prunes per day is a good idea.

Bone Health Support

According to the findings of several clinical studies, the antioxidants and anti-inflammatory properties of prunes may help prevent the loss of bone density and contribute to the healthy growth and maintenance of bone tissue. In addition, since prunes contribute to the formation of new bone, eating them regularly may assist in the maintenance of a healthy bone density. Prunes, in comparison to other fruits and vegetables, have an exceptionally high concentration of vitamin K, which plays a role in promoting bone health.

Antioxidant Protection

Prunes have a high concentration of antioxidants, particularly neochlorogenic acid (3-caffeoylquinic acid) and chlorogenic acid (5-caffeoylquinic acid), which are both forms of caffeoylquinic acids. Prunes also have a high concentration of chlorogenic acid (5-caffeoylquinic acid). These have the potential to assist in lowering the levels of glucose and LDL cholesterol (often referred to as “bad cholesterol”) in your blood, while simultaneously shielding your cells against the kinds of damage that could eventually lead to diseases.Plums And Prunes Is Good For Health Benefits, Nutrition And More


Both plums and prunes contain an extraordinary amount of various nutrients. In addition to fiber and antioxidants, they have more than 15 distinct vitamins and minerals in their composition.
The nutritional profiles of plums and prunes are compared and contrasted in the following table.


Plums have a somewhat low calorie count but yet manage to pack a healthy punch because to their abundant vitamin and mineral content. The following nutritional components may be found in one plum:

  • Calories: 30
  • Carbs: 8 grams
  • Fiber: 1 gram
  • Sugars: 7 grams
  • Vitamin A: 5%
  • Vitamin C: 10%
  • Vitamin K: 5%
  • Potassium: 3%
  • Copper: 2%
  • Manganese: 2%


When compared to plums in terms of their calorie content, prunes come out on top. Two of the following are found in prunes in an amount equal to one ounce (28 grams):

  • Calories: 67
  • Carbs: 18 grams
  • Fiber: 2 grams
  • Sugars: 11 grams
  • Vitamin A: 4%
  • Vitamin K: 21%
  • Vitamin B2: 3%
  • Vitamin B3: 3%
  • Vitamin B6: 3% of
  • Potassium: 6%
  • Copper: 4%
  • Manganese: 4%
  • Magnesium: 3%
  • Phosphorus: 2%

The amount of vitamins and minerals that are contained in one serving of plums and prunes is slightly different from one another overall. Prunes have a slightly higher concentration of B vitamins and minerals, in addition to having more vitamin K than plums. In addition, as compared to fresh plums, prunes have a larger caloric, fiber, and carbohydrate content.

They May Help Lower Your Blood Sugar:

Plums include components that may aid in maintaining healthy blood sugar levels. Despite the fact that they contain a good amount of carbohydrates, plums and prunes do not seem to result in a significant increase in the amount of sugar in the blood after being consumed (18Trusted Source, 19Trusted Source). This may be explained by the fact that they have the ability to raise levels of adiponectin, which is a hormone that is involved in the control of blood sugar (19Trusted Source). In addition, it is possible that the fiber content of plums is at least partially responsible for the impact they have on blood sugar.

The pace at which your body absorbs carbohydrates after a meal is slowed down by fiber, which results in a steady increase in blood sugar rather than a surge in blood sugar (19Trusted Source, 20Trusted Source). In addition to this, research has shown that eating fruits such as plums and prunes is connected with a reduced likelihood of developing type 2 diabetes (21Reliable Source). However, since prunes are rich in calories and it is simple to eat too many of them, you should be sure to control the amount of your servings. A serving size of 1/4 cup to 1/2 cup (44–87 grams) is considered to be appropriate.

Plums And Prunes Is Good For Health Benefits, Nutrition And More

Plums And Prunes Might Be Beneficial For Heart Health:

It has been suggested that regularly consuming dried fruits such as plums, prunes, and other dried fruits may have a beneficial influence on cardiac health. They have been investigated for their potential to reduce excessive blood pressure and cholesterol levels, both of which are significant contributors to the development of cardiovascular disease. These two factors are crucial to the progression of the condition. A study compared the outcomes of a group of individuals who consumed prune juice and ate three to six prunes on an empty stomach first thing in the morning for eight weeks to a group of individuals who drank water on an empty stomach first thing in the morning (30 Trusted Source). The first group consumed prune juice and ate three to six prunes daily, while the second group drank water.

A lot of studies that have been conducted on animals have all arrived at the same findings. It would seem that mice who were fed dried plum powder and plum juice had lower total cholesterol levels and larger quantities of the so-called “good” HDL cholesterol. This was the conclusion that was reached from the research. On the other hand, these results cannot be generalized to apply to humans (32Trustworthy Sources, 33Trustworthy Sources). [Trustworthy sources:] [32Trustworthy Sources, 33Trustworthy Sources]. It is possible that the favorable effects that plums and prunes appear to have on the risk factors connected with heart disease are the result of the high quantities of fiber, potassium, and antioxidants that may be found in plums and prunes (34Trusted Source, 35Trusted Source).

Summary Of Plums And Prunes:

Regular consumption of these foods has the potential to mitigate the likelihood of developing a range of chronic ailments due to their abundant presence of diverse vitamins, minerals, dietary fiber, and antioxidants. Plums have a palatable taste profile in both their fresh and dried states, making the decision to consume them in either form a subjective issue based on individual preference. Prunes, sometimes referred to as dried plums, are renowned for their ability to mitigate several health ailments, such as osteoporosis and constipation, among other problems.

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