Prunes: benefits and main properties

The plum comes directly from prunus tree, a kind of the family of rosaceae. Its fruit is also known as drupe, which is characterized by having a fleshy interior with a seed that surrounds a woody endocarp. The plum tree had its origin in China millennia ago, although the most consumed at present are of American origin.

Also, in Colombia they are known as "plum cantelana” to which even a festivity is dedicated in the Atlantic department where all kinds of ice cream, sweets and wine are prepared, whose main ingredients are this fruit.

Among the plums, there are those known as prunes that are characterized by having been subjected to a natural drying process, which was carried out a century ago by exposing them directly to the sun's rays. Although nowadays, faster and more artificial techniques are practiced, basically consisting of introducing plums into large ovens.

Main properties of prunes

It should be noted that after this process of dehydration, the plum passes keeping intact all its properties and it is even possible that these are enhanced. Do you get curious to know what they are? Well, from NatureVia we are going to ask you that you put the five senses in the following lines.

Inexhaustible source of energy

During the process of dehydration, the plum dries, giving rise to a higher concentration of glucose. Thanks to this, this fruit is an inexhaustible source of carbohydrates and glucose that can suppose a chute of energy sometimes so necessary to carry out an intense physical activity. In this way, the prune is a great ally for elite athletes or simply to recover energy after playing sports.

Very rich in fiber

It is estimated that Prunes are five times more fiber-rich than the conventional ones. And you know what this means, right? Well, this fruit is very beneficial for our intestinal flora.

For this reason, should be consumed in high doses for all those who have problems to go to the bathroom and suffer at the same time in the form of occasional constipation or diarrhea.

High magnesium content

Inside the prunes there is a high magnesium concentration, an element that is essential for the proper development of our muscles.

Likewise, this compound acts as a powerful natural antioxidant that in the long run will prevent the release of free radicals, those toxins that are so harmful to our health. This will also prevent us from suffering from other more serious diseases such as hypertension or even cancer.

They have bactericidal properties

Plums are also characterized by favor the decomposition of all unsaturated fats from meats. In this way, it is possible to get rid of its origins while at the same time enhancing its flavor and giving it a much smoother texture.

What is the best way to take prunes?

We will proceed to close this article to tell you the best ways to take prunes. And you will see how you have available a wide range of possibilities at your fingertips.

In the form of puree. We can always crush the prunes until we get a compote or puree that we can spread on a slice of wholemeal bread.
In a juice. You also have the option of creating a plum juice that will be very beneficial to treat diarrhea or constipation.
Completely dehydrated. In this way they will be easier to transport, something that will make it easier to take them when going out to play sports.

Nutritional information for prunes

As we indicated at the beginning, one of the main issues or nutritional values of dried or dried fruits is that during the drying process their water content is reduced, increasing the presence of simple carbohydrates, as well as its higher content nutritional

Thus, for example, in the case of prunes they stand out for being especially rich in provitamin A (which has the advantage of becoming vitamin A, essential for vision), vitamin B3 (intervenes in different phases of metabolism and helps take better advantage of carbohydrates), and vitamin C (although this is usually lost to a greater extent during drying).

It also provides minerals, such as potassium (helps in the transmission of nervous impulse), magnesium (improves the proper functioning of the immune system) and iron.

Having said that, next we indicate the nutritional contribution of prunes per 100 grams:

Energy:164 kcal.
Carbohydrates:40 gr.
Proteins:2.4 gr.
Total fat:0.5 gr.
Fiber: 16 gr.
Vitamins: provitamin A (95 mcg), B3 (1.7 mg), vitamin C (trace).
Minerals:potassium (720 mg), calcium (32 mg), iron (2.5 mg), magnesium (34 mg).

Therefore, prunes can become an ideal option when we need an extra supply of fast energy, thanks to its high content of sugars (simple carbohydrates). Therefore, its use is recommended in athletes, when intense physical exercise of long duration is practiced, recommending athletes, hikers and mountaineers in general.

And also, thanks to its contribution in fiber, its regular consumption helps to improve constipation, while helping to reduce high cholesterol levels. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesDry fruits