Prunes: Nutritional Health Benefits & Ways To Eat Them


Prunes, also called dried plums, have a plethora of nutrients and are rich in antioxidants. They are a concentrated source of fibre and nutrients. Prune juice, extracted from prunes, also have the same health benefits as that of prunes.

Prunes are high in sugar which allows them to be dried without fermenting.

100 g of prunes contain 275 kcal energy and they also contain

Prunes contain high amounts of phytonutrients called phenols which inhibit the oxidation of LDL cholesterol in the body. Studies have shown that the antioxidants and fibre present in prunes can help reduce cholesterol levels , .

According to research done by the University of Liverpool, eating prunes as a part of the weight loss diet can enhance weight loss. The researchers found that participants who ate prunes as part of a healthy diet lost 2 kg in weight and shed 2.5 cm off their waists .

Scientists suggest that consuming prunes and drinking prune juice can lower blood pressure significantly. A study showed that participants who ate prunes daily had a reduction in blood pressure .

Prunes are rich in fibre, which helps prevent haemorrhoids that are caused due to chronic constipation. Both prunes and prune juice work as a laxative due to their high sorbitol content. A study showed that eight dried prunes, when had with 300 ml of water a day for 4 weeks, improved bowel function .

Research shows that incorporating prunes into your diet may reduce the risk of colon cancer. Eating prunes can positively affect and increase microbiota in the colon, according to a study conducted by researchers from Texas A&M University and the University of North Carolina .


The mineral boron is abundantly present in dried prunes which helps build strong bones and improves muscle coordination. According to a study, dried prunes and dried prune powder can lower radiation's effect on bone marrow, preventing bone density loss . Prunes also have the ability to prevent osteoporosis.

Prune is a good source of iron, which is important to prevent and treat iron deficiency anaemia. occurs when the body doesn't have enough healthy red blood cells.

Prunes are high in vitamin A, a vitamin that is important for clear vision. Deficiency of vitamin A can lead to night blindness, macular degeneration, cataracts, and dry eyes.

Chronic obstructive pulmonary disease (COPD) is a chronic lung disease that causes difficulty in breathing. Prunes are packed full of antioxidants which reduce the risk of COPD, lung cancer and improve lung health .

Prunes can help you feel fuller for longer because of their high fibre content. Fibre takes time to digest, which means that your appetite stays satisfied for longer. In addition, prunes have a low glycemic index, which means the glucose is absorbed in the blood at a slow rate and that keeps hunger at bay .


The vitamins and minerals present in prunes contribute to healthy skin and hair. This fruit strengthens the hair from the root and prevents hair damage and breakage. It also slows down the ageing process and delays the onset of wrinkles.

The U.S. Department of Agriculture recommends having two servings of dried fruit per day (25 to 38 g). However, the amount can vary depending age groups and nutritional requirements.

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