Most people think prunes are laxative dried fruits for the elderly or constipated. In 2001,the Unites States Food and Drug Administration granted California Prune Boards request to use the term dried plums instead of prunes. Thus,the California Prune Board became the California Dried Plum Board. The board wanted to increase awareness about lesser-known health benefits of these dried plums and change the image of prunes from old and laxative to healthy and contemporary. A study by the board showed that youngsters were more likely to try dried plums than prunes. Prunes belong to the plum family. While all plums are not prunes,all prunes are plums. When plums are dried,they lose most of their water content and become a more concentrated source of nutrients. Prunes are a useful source of fibre,sugars,potassium,iron,boron,vitamin B6 and vitamin E (an antioxidant which helps protect cells against damage caused by free radicals and may help delay ageing). Other nutrients of significance include vitamin A,niacin (vitamin B3),copper,magnesium and phosphorous. Prunes contain more fibre (7.5 per cent) than most fruits and vegetables and when soaked overnight,they help fight constipation. The sugars in prunes are in the form of sugar alcohols like sorbitol (about 15 per cent,the highest in any food) and fructose. Sorbitol is not a carbohydrate and has one-third of calories sugar has. As it isnt broken down to glucose in the body,sorbitol doesnt raise blood sugar. Sorbitol is also a humectant (a substance that promotes retention of moisture) and helps to prevent or relieve constipation. But its malabsorptionwhich is frequent in healthy adultsleads to fermentation in the large intestines and large doses can cause diarrhoea. The glycemic index of prunes is low,which makes it a good snack that suppresses appetite,keeps you feeling full and improves glucose tolerance in diabetics.Prunes have high antioxidant activity; they inhibit bad cholesterol (LDL-C) oxidation,lower blood cholesterol levels and help in blood pressure regulation,thereby,protecting against heart disease. Several studies report positive effects of prunes on bad (LDL) cholesterol reduction. Recent studies have also shown the role of prunes in bone health. Studies report that prunes not only protect against but help reverse bone loss and are an effective remedy for improving bone health in people suffering from osteoporosis. In a three-month clinical trial,regular consumption of prunes by post-menopausal women significantly increased serum markers of bone formation. Prunes are an important source of boron,which is postulated to play a role in prevention of osteoporosis. A serving of prunes (100 g) fulfills the daily requirement for boron (2 to 3 mg) Regardless of their name,prunes make an excellent high-nutrient,low-calorie snack or dessert. They can be added to bakery products,used in cooking or as accompaniments. With so many potential health benefits,prunes are an emerging functional food. A single prune gives approximately 20 kcal and a cupful up to 240 kcals.
