Wednesday 30 January 2013

Prunes are Natural Laxative!



 

Today’s Amazing Fact: Prunes are Natural Laxative!


 
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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