The 6 surprising benefits of prune juice

Prune juice is no longer just for grandmothers! This thick fruit juice can treat digestive issues, protect your heart and liver, and even strengthen your bones. Indeed, prunes are simply dried plums, which means prune juice contains amazing plum benefits and more.

Considering the sheer number of vitamins and minerals in a cup of prune juice, it’s no wonder it’s so good for your health. Prune juice is beneficial not only because of its individual nutrients, but also because of the fiber content and the combination of antioxidants, minerals, and vitamins present in this powerful juice. Whether you’re looking for a remedy for constipation or just a delicious juice to add to your diet, prune juice is the perfect solution.

What is prune juice?

Prune juice is the juice of dried plums, usually Prunus domestica. Plums and prunes are the same fruit, although farmers call some plums “prunes” when grown specifically to be dried.

Health benefits of prune juice

The benefits of prune juice are numerous and beneficial for everyone. Not only is prune juice a mild and effective laxative, but it can also prevent heart disease, reduce oxidative stress, and more. Let’s see in detail the benefits of prune juice on the body.

1. Mild laxative effects to relieve constipation

Prune juice has long been considered an effective way to fight constipation, especially in older people. However, constipation is a problem faced by people of all ages, and pharmaceutical laxatives can be very dangerous if used in large amounts. If you regularly suffer from constipation, try using natural laxatives, such as prune juice, in your diet to keep your digestive system working properly.

A 2008 study published in the Korean Journal of Community Nutrition found that “supplementation with prune products is effective in providing energy, dietary fiber and water, and in relieving symptoms of constipation. in constipated adults. Supplementation with prune products has been shown to soften stools, increase stool frequency, decrease the duration of each movement, and reduce pain. You can drink prune juice daily as part of a constipation prevention diet.

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One of the reasons for this improvement is the fiber in prune juice. These insoluble fibers feed the healthy bacteria in your digestive system responsible for digestive health, called probiotics. These bacteria must exist in large quantities in your gut in order to maintain a healthy immune system and digestive tract.

2. May Help Stop Colon Cancer Growth

Although there is not much research on the effects of prunes and prune juice on cancer, a study published in the Journal of Nutritional Science and Vitaminology found a significant effect of prune juice on cancer cells. of the colon. So, it could be a natural cancer prevention tool for at least one type of cancer.

3. Prevention of heart disease

Because they are rich in antioxidants, prunes have great potential to prevent and slow many illnesses, including coronary heart disease. The phenolic compounds in dried plums have been shown to inhibit the oxidation of LDL cholesterol (commonly referred to as “bad” cholesterol), which can lead to cardiovascular disease. The potassium content of prune juice is also beneficial for long-term heart health. Atherosclerosis is a common heart disease characterized by the buildup of plaque, cholesterol, and other substances on the walls of the arteries. Dried plums reduce cholesterol levels through more than just an antioxidant effect. The soluble fiber found in plums and dried prune products interferes with the body’s absorption of dietary cholesterol. These fibers bind to bile acids that the liver creates to help your body digest fat, which is then carried by the fiber compounds in the prunes in your stool. When your body notices the loss of these bile acids, the liver creates more of them, which leads to greater use of cholesterol in the body. Other ways that prune juice is good for your heart is the high level of vitamin K, a heart-healthy vitamin that helps prevent calcification of arteries.

4. Reduces oxidative stress

As you already know, prunes are high antioxidant foods, and prune juice contains levels of various important antioxidants. These are important because they prevent the free radical damage you encounter every day, whether in the chemicals in plastics or in dangerous processed foods. Prune juice has been found to target a particular substance called peroxyl radical. This substance is considered to be an “intermediate” in the development of some very problematic free radicals, especially those that are known to cause plaque buildup in the body. Prune juice (along with coffee) has been found to have a strong antioxidant effect on the peroxyl radical and is thought to have preventive power against medical events and diseases related to this particular free radical. Plums and all plum products contain significant amounts of lutein and zeaxanthin, two carotenoids that are really important for your eye health. These particular antioxidants accumulate in the macular tissue of your eyes, and their absence leads to early macular degeneration.

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5. Protects Against Liver Disease

Another benefit that prune juice and other plum products can give you is protection against liver disease. In an eight-week study, researchers found improved liver function after introducing prune juice and whole prunes to the diet. Two markers of liver function improved significantly, including alanine aminotransferase, which is released in large amounts into the blood when the liver is damaged or diseased.

6. Strengthens bones

Prune juice isn’t just good for your organs, it’s also good for your bones. When tested in specific cases of post-menopausal bone health, prune juice prevented ‘bone turnover’ (the process of reabsorbing and growing new bone) from reaching unacceptably high levels, warned bone loss and even reversed bone loss by altering metabolism and increasing antioxidant activity in bone.

Prune Nutrition Facts

Since prune juice contains a high content of natural sugar, it is better to buy prune juice without added sugar. If possible, you can also try making your own prune juice.

A cup of prune juice (about 256 grams) contains:

182 calories
44.7 grams of carbs
1.6 grams of protein
0.1 grams of fat
2.6 grams of fiber
0.6 milligrams of vitamin B6 (28% of the daily value)
707 mg of potassium (20% of the daily value)
0.4 milligram manganese (19% of daily intake)
3 milligrams of iron (17 percent DV)
10.5 milligrams of vitamin C (17 percent DV)
8.7 micrograms of vitamin K (11% of daily intake)
0.2 milligrams of riboflavin (11% of daily intake)
2 milligrams of niacin (10% of daily intake)
35.8 milligrams of magnesium (9 percent DV)
0.2 milligram copper (9 percent DV)
64 milligrams of phosphorus (6 percent DV)
0.5 milligrams of zinc (4 percent DV)

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How to use it

Prune juice is thicker than many other fruit juices, with a very sweet taste, including hints of caramel in some varieties. Although prune juice is one of the most popular juices for children, you can combine it with freshly squeezed organic apple or pear juice to balance the taste and texture. Parents often use prune juice as a natural way to treat constipation in babies and children. Baby prune juice is a great way to treat mild constipation, but it shouldn’t be given to children under six months of age. It is recommended to use a mixture of 25% juice and 75% water.

When buying prune juice, only buy organic. You should also look for a ‘sulfite-free’ label, as some prune drying methods introduce sulfites into your dried fruit, which are a source of common allergies. Although prune juice is not a common ingredient in many recipes, pure prune juice can be consumed in the morning and evening to aid bowel movement. It’s also a great addition to a smoothie.

Risks and side effects

As prunes contain traces of histamine, it is possible (although rare) to develop an allergy to them. To remedy this, simply stop consuming prune juice and consult a doctor. During the drying process, prunes form minute traces of a chemical called acrylamide. Although acrylamide is found in much higher concentrations in potato chips and many French fries, it is considered carcinogenic. However, if your diet consists of whole, fresh foods, the risk of acrylamide contamination from prune juice is extremely low (but higher for smokers). Finally, it goes without saying, but you should not drink prune juice if you already suffer from diarrhea.

* The information and services available on in no way replace the consultation of competent health professionals. []

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