Amazing Prunes Benefits: The Dry Fruit You've Ignored for Too Long

Not a fan of prunes? You’re not alone. In the US, a research found women of ages 25-54 to react negatively to the idea of prunes, so the California Prune Board pressured the Food and Drug Administration to change the name of prunes to the more inviting “dried plums”. And it worked!

Prunes are basically plums that have been dried naturally in the sun without undergoing any fermentation process. “Over my career, I have tested numerous fruits, including figs, dates, strawberries and raisins, and none of them come anywhere close to having the effect on bone density that dried plums or prunes have. All fruits and vegetables have a positive effect on nutrition, but in terms of bone health, this particular food is exceptional”, says researcher Bahram H. Arjmandi, Florida State University.

Meet The Dried Plum

All crinkled and wrinkly, this unassuming fruit is surprisingly packed with fiber and a powerhouse of vitamins and minerals, including potassium, iron and retinol. “Prunes are rich in vitamin K and contain beta-carotene. Each prune (approx 9.5 g) offers about 23 kcal and 0.7 g of fiber. An ounce (28g) can be added to smoothies or trail mixes to add to the fiber and antioxidant content”, says Dr. Rupali Datta, Chief Clinical Nutritionist, SmartCooky. Just one cup of prunes provides 87% of the recommended daily intake of vitamin K, more than 20% of most B vitamins, 8% of calcium and 27% of potassium.