Prunes, delicious and rich in fiber, have long played a key role in the pursuit of a healthy, balanced diet. In their dried form, California Prunes are especially appreciated for their size, texture, and concentrated sweetness.
A versatile ingredient that isn’t affected by seasonality, prunes can be consumed on their own or in recipes. Thanks to their hygroscopic properties—meaning their ability to attract water—prunes are easy to use in the kitchen. Unlike other dried fruits, they have a low glycemic index, due to their fiber content and the nature of their sugars, which are only partially absorbed by the body.
As Annamaria Acquaviva, dietitian and nutritionist for the California Prune Board in Italy, explains: “Thanks to the undeniable benefits of California Prunes, confirmed by extensive and growing scientific literature for bone health, gut health, and immune system support—contributing to overall well-being—they are internationally recommended by health professionals as an essential food to include in your daily routine.”
Why Prunes Are Good for Your Health
Prunes Are Rich in Fiber
Fiber plays a crucial role in gut health, which in turn contributes to overall health by reducing the risk of heart disease, stroke, and type 2 diabetes, among other benefits. Most adults consume only an average of 20g of fiber per day, while increasing intake to the recommended 30g is vital for improving health.
A handful of California Prunes each day is a simple way to boost your fiber intake, as 100g contain 7g of fiber (both soluble and insoluble).
Vitamin K
Known as the blood clotting vitamin, vitamin K plays a role in wound healing, in addition to maintaining healthy bones. The recommended daily intake of vitamin K is 1 microgram per kilogram of body weight.
Vitamin B6
Vitamin B6 is essential for maintaining a healthy immune system and helps form hemoglobin, which transports oxygen throughout the body. Additionally, vitamin B6 aids in converting carbohydrates and proteins into energy.
Manganese and Copper
Manganese, along with other nutrients, plays an essential role in bone health and blood clotting, while copper helps the body produce red and white blood cells and supports the immune system. Adults need 1.2 mg of copper daily, while the European Food Safety Authority recommends 3 mg of manganese per day for adults. 100g of California Prunes can provide 28% of the daily recommended intake of copper and 15% of manganese.
Potassium
Essential for heart function, potassium can help prevent stroke and hypertension, in addition to supporting bone health. It is recommended that adults consume 3,500 mg of potassium daily.
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This article first appeared on Grazia.it
