what are the benefits of prune

What are the benefits of prunes?

Prunes are dried plums that provide our body with a variety of health benefits. These powerful, bite-sized fruits are packed with vitamins, minerals, fiber, and antioxidants that can help us lower our risk of several chronic diseases.  

In today’s blog post, we are going to share with you some ways consuming prunes can improve your health.

1. They help slow the aging process

Free radicals, which are the main drive behind the aging process, harm our cell membranes, DNA, and proteins. We can fight it by eating prunes which are rich in vitamin K and beta-carotene. These nutrients help delay cell damage and the process of aging, as well as increasing our blood circulation. 

2. They help protect the eyes

The food we eat is essential when it comes to providing vitamins that contribute to the health of our eyes. Prunes are rich in vitamin A and beta-carotene which help protect the cells in our retinas from the harmful rays of the sun and lower our risk of age-related eye problems like cataracts and macular degeneration. 

3. They help prevent cancer

Cancer is one of the main causes of death, globally. By eating prunes, we can minimise our chances of developing this disease. Prunes are loaded with phytonutrients, commonly known as phenols, which have antioxidant properties. They protect our body from harm caused by free radicals. According to studies, these free radicals contribute to chronic diseases, including cancer. 

4. They help treat anemia

Anemia is a condition that occurs when our body lacks healthy red blood cells to carry adequate oxygen to the body’s tissues. It is caused by untreated iron deficiency. Prunes have significant amounts of iron that can help treat and prevent anemia and iron deficiency.  

5. They can decrease our body’s cholesterol levels

A body with high cholesterol levels is at higher risk of developing cardiovascular diseases. Prunes work by soaking up the excess bile in our intestines and liver and then flushing them out of our system. When excreting the bile, along with the fiber from prunes, the liver needs to use more cholesterol to produce more bile thus lowering cholesterol levels in our body.  

6. They assist in mitigating constipation

Because of their high amounts of fiber and sorbitol content (one prune provides 1 gram of fiber), prunes can help to relieve constipation. It adds bulk to our stool and may speed up the rate that waste moves through our digestive tract.  

7. They help prevent obesity and diabetes mellitus type 2

Obesity is a condition wherein a person carries excess weight or extra fat. This is a serious medical condition that should be given immediate attention. By regularly eating prunes, we can manage our weight by helping us control our cravings and leaving us feeling full and satisfied after every meal. Apart from this effect, prunes are also rich in fiber which help our stomach digest food properly, thus maintaining our blood sugar levels and lowering our risk of diabetes.  

8. They help improve bone health

According to studies, prunes have vitamins and minerals which have bone-protective effects. These include potassium, magnesium, phosphorus, and vitamin K. All these nutrients help in lowering our risk of debilitating bone conditions such as osteoporosis and osteopenia, which are closely linked to low bone density.  

9. They help fight colds 

Being an antioxidant rich food, prunes can help us prevent getting sick during cold season. Its beneficial vitamins, including manganese and iron, help protect our cells from damage caused by free radicals and guard the cells in our immune system.  


Ultimately, prunes are very beneficial to our health. By simply adding prunes into our diet, we can aid our body’s defense against serious medical problems such as osteoporosis, cancer, heart disease, and diabetes.