In
addition to being high in fibre, prunes contain a natural laxative that speeds
up muscle contractions in the intestines and improves efficiency. The makes prunes
an excellent constipation preventative.
Research has it that Prunes are a
great source of vitamins K and A, niacin, riboflavin and vitamin B-6. One cup
has 103 micrograms of vitamin K and 1,359 IU of vitamin A, an important
antioxidant. One cup of prunes also provides .32 mg of riboflavin, 3.3 mg of
niacin and .35 mg of vitamin B-6. Prunes give you a good dose of the
bone-building minerals calcium and phosphorus, providing 75 mg of calcium and
120 mg of phosphorus in a 1-cup serving. This serving also gives you 1.6 mg of
iron and 1,274 mg of potassium, which is essential for muscle function and to
keep your heart beating. Prunes are also a good source of several essential
trace minerals. A 1-cup serving contains .77 mg of zinc, .49 mg of copper and
.52 mg of manganese.
Prunes
are marketed as a fruit snack, but you can use them in a variety of recipes
ranging from soufflés and puddings to cakes and muffins. These unique tasting
fruits are already known as a great source of fiber, but they're also filled
with other essential nutrients.
One serving (5 dried ) of prunes, or
dried plums, has 418 calories, 3.8 g of protein, .6 g of total fat and 111 g of
total carbohydrates. Prunes deserve their reputation as a laxative because a
1-cup serving has 12 g of dietary fiber. Based on the Institute of Medicine
recommendations, this means that a 1-cup serving of prunes provides 32 percent
of the fiber that men need daily and 48 percent of the amount that women
require.
One
cup of fresh plums contains 76 calories, which come primarily from
carbohydrates. While the majority of these carbohydrates are sugar, one cup of
fresh plums also contains 2.3 g of fiber. This provides 8 percent of the daily
value for women and 7 percent for men. Because the most of the water is removed
in the dehydration process, prunes contain more calories per cup. One cup
contains 418 calories, which also come primarily from carbohydrates. Prunes are
high in fiber. One cup contains 12.4 g, which supplies 44 percent of the daily
value for women and 36 percent for men. Fiber adds bulk to your stool and can
help with constipation.
Fresh
plums contain a significant amount of copper. One cup provides 10 percent of
this mineral, which helps with the formation of red blood cells and development
strong bones. One cup of fresh plums supplies less than 10 percent of all other
minerals. Prunes contain larger amounts of all minerals. One cup provides 18
percent of magnesium, 17 percent of phosphorus, 54 percent of copper, 23
percent of manganese and 27 percent of potassium. Potassium assists with fluid
balance and helps your heart and muscles function properly.
Like
many fresh fruits, fresh plums are high in vitamin C, which supports numerous
functions in the body, including proper wound healing. One cup of fresh plums
provides more than 15 percent of this vitamin. Because vitamin C is
heat-sensitive, much of the vitamin C content is lost when plums are dehydrated
to make prunes. One cup of prunes contains only 1 mg, which provides less than
2 percent of the daily value. However, one cup of prunes provides 20 percent of
niacin, 15 percent of pantothenic acid, 25 percent of riboflavin and 27 percent
of B-6. All of these B vitamins support the nervous system and aid in
metabolism.
Although
plums contain no vitamin E or vitamin D, they do provide a small amount of
vitamins A and K. One cup supplies 9 percent of the daily value of vitamin K
and 3 percent of vitamin A. Prunes are higher in both of these vitamins, with
one cup providing 86 percent of vitamin K and 8 percent of vitamin A. Vitamin K
aids in blood clotting and vitamin A supports healthy vision.
References
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