The health benefits of various fruits and vegetables can be obtained in a single serving by drinking juice instead of eating them. Juice benefits one’s health and can be quickly prepared, making it easy to drink. The variety of vitamins and antioxidants in juices can help your body maintain its health by providing it with the nutrients it needs. Prune juice is one example of a good juice for your health.
To enhancflavourflavor of prune juice, adding honey or maple syrup is one of the most effective ways. After that, mix it with apple or orange juice in a blender. Theflavourr of the prunes can be covered up by adding sugar or other fruits to the mixture. Try freezing the juice in ice cubes and adding toppings for a variation that is not only more nutritious but also even more delectable. This nutritious beverage can also be combined with milk in various ways.
What are Prunes and Prune Juice?
Prunes are derived from plums, which have been grown and passed down through generations for hundreds of years, if not thousands. They are then partially dried fruit of any of the various plum cultivars. After being subjected to hot air at temperatures ranging from 85 to 90 degrees Celsius for 18 hours, the plums are rendered suitable for further processing into prune juice, prune puree, or other prune-based goods.
If there were such a thing as a “monarch (or queen) of health foods,” it would seem that the lowly prune would be the one to wear the crown because it is exceptionally nutritious and offers a lot of health advantages. On the other hand, despite our understanding expanding, there is still very little known about how the wide variety of nutrients and natural plant compounds (phytochemicals) function on a biological level.
Prune Juice Nutrition Facts
Prunes are mainly composed of glucose and fructose, two types of carbohydrates. According to the USDA, one cup of prune juice contains 45 grams carbohydrates, and each prune has 2.6 grams offibrer and 42 grams of sugar.
Prunes do not contain many levels of fat.
Like most other fruits, Prunes contain a relatively modest amount of protein.
Vitamins and Minerals
Prunes are an excellent source of beta carotene, which the body can then convert into vitamins A and K, as well as B vitamins, potassium, zinc, iron, calcium, magnesium, manganese, and copper.
One hundred eighty-two calories can be obtained from five prunes after being pitted, with 96 percent of those calories coming from carbohydrates, 3 percent protein, and 1 percent fat.
Health Benefits of Prune Juice
Supports Weight Loss
- Prunes are a delicious snack high in fibre and can help control one’s appetite, reducing the amount of food consumed at subsequent meals.
- 5 Prunes are a much better choice for your health as a snack than other, more processed foods. Prunes are easy to transport and can be consumed immediately without additional preparation. Prunes can assist in keeping dietary harmony, which is especially important given the growing popularity of snacking.
Improves Heart Health
- Prunes are loaded with potassium and fibre, two of the most critical components in maintaining a healthy heart. Prunes, rich in potassium, can help prevent an increase in blood pressure by lowering the risk of hypertension.
- In addition, the soluble fibre that prunes contain is particularly helpful in lowering cholesterol levels. Prunes are naturally devoid of saturated fat and have a minimal amount of sodium; as a result, they are an excellent food option for preserving healthy cardiovascular function.
- Prunes are best recognized for their laxative properties.
- Prunes can stimulate the digestive system and shorten the intervals between bowel motions. The fruit’s high fibre content and high quantities of sorbitol, a recognized laxative, may be to blame for this impact.
- Those who experience constipation might find that consuming half a cup to a cup of prune juice first thing in the morning encourages digestion. A second cup can be helpful 30 to 1 hour after a substantial meal.
- Trusted Source Researchers reported their findings in the journal Alimentary Pharmacology and Therapeutics, finding that eating prunes were more effective in relieving constipation than psyllium husk. A typical over-the-counter (OTC) treatment for constipation, psyllium mainly contains soluble fibre.
- According to the authors, prunes may improve the consistency of the stools and increase the frequency of bowel movements in constipated patients.
- They said more study was needed to assess prune juice’s digestive advantages for people without constipation.
- Prunes can contribute to extending satiety, making people feel satisfied after eating them for longer. This advantage may also be provided by prune juice.
- Because prunes contain soluble fibre, eating them causes a feeling of satiety. Additionally, prunes have a low glycemic index (GI), gradually increasing blood sugar levels.
- A low-GI diet has several positive health effects and may help people feel fuller for more extended periods.
Preventing High Blood Pressure
- Prune juice’s potassium concentration aids in regulating the blood’s sodium levels.
- Increased salt levels can cause high blood pressure and circulatory and heart issues. Trusted Source
- The risk of hypertension is decreased in people who consume at least 4,700 mg of trusted Source of potassium per day.
- According to estimates, about half of all ischemic heart disease cases worldwide may be caused by hypertension. The number of potassium adults consumes in the United States is less than 2%.
Protecting Bone Strength
- Various plant chemicals found in dried plums may help strengthen bones.
- According to a reputable source, eating prunes and prune extracts regularly helped menopausal women maintain their bone mineral density and avoid bone loss.
- Investigations are continuously being conducted in this bone health field. Pruning juice in the diet is unlikely to have negative consequences, despite the lack of solid evidence for this benefit from research.
Preserving Liver Health
- Prunes were employed in traditional medicine to treat hepatitis, a liver illness.
- Pruning juice can help lower some of the most toxic compounds that develop due to liver issues.
- To investigate prune juice’s therapeutic potential for liver health thoroughly, more research is nonetheless required.
Prune Juice for Children and Infants
- Younger children have different demands than adults because their digestive systems are still developing.
- Fruit juices like a prune, apple, and pear juices are suggested as a treatment for constipation in children by the authors of an article published in the reputable journal Pediatric Gastroenterology, Hepatology & Nutrition.
- However, caregivers must watch the dosage they give a child and be prepared to reduce it if the youngster exhibits any diarrheal signs or symptoms.
Lowers Risk of Colon Cancer
- Colon cancer is notoriously difficult to diagnose but frequently has an aggressive clinical course. Research has revealed that including dried plums in your diet may help reduce your risk of colon cancer, and diet plays a vital role in preventing colon cancer.
- Eating dried plums was found to have a beneficial effect on the microbiota, also known as the beneficial bacteria, that are found throughout the colon, according to a study carried out by Texas A&M University and the University of North Carolina. As a result, this can make one less likely to get colon cancer.
How to Prepare Prune Juice?
In most supermarkets, the section devoted to juice or organic is the place to look for pure prune juice. Additionally, prune juice can be prepared at home.
To produce your prune juice, combine prunes and water in a bowl, then set the bowl aside for twenty minutes. Put the prunes soaking in water into a blender and add some additional water. (You can add extra lemon juice and additional sugar if you wish. However, remember that prunes already have a natural sweetness to them, so there is no need to add excessive amounts of added sugar. After that, you can remove the pulp or keep it for an increased amount of fibre.
The following are some examples of how prune juice can be used:
- One glass each day is recommended.
- Blend it into various smoothies.
- You can use it as a natural sweetener in your porridge and use it in place of sugar in baked goods like cookies or muffins.
- Prunes can be incorporated into a person’s diet in several different ways.
- Naturally sweet prunes can take the place of additional sugars in hot cereals like muesli, porridge, or rice. Prunes can also provide fibre and taste to bread and muffins while partially replacing some sugar.
- Put a few prunes in a salad for an easy method to enhance the number of prunes in your diet. Prunes can also give meat recipes like lamb tagine or beef stew a sweet flavour.
- They can also be consumed as a single snack. Prunes taste great by themselves or in a healthy trail mix with almonds.
- After a meal, a few prunes can help reduce the desire for sweets while giving the body extra fibre.
How does Prune Juice Improve Digestive Health and Deal with Mild Digestive Problems?
There is anecdotal evidence that suggests plums, prunes, and prune juice can stimulate digestive function that dates back hundreds of years. However, modern clinical and chemical research reveals that it is the combination of fibre and the presence of sorbitol that is responsible for this effect.
Sorbitol is similar to glucose, but in contrast to glucose, it is taken into the blood much more slowly. Because of the sorbitol’s relatively slow absorption rate as it moves through the digestive tract, it tends to retain some of the water it comes into contact with. Because of this, the amount of moisture in the feces will increase, making it more straightforward for them to be expelled from the body.
How Much Fiber is there in Prunes?
Although prune juice doesn’t contain any fibre because it is a filtered product, a study by Stacewicz-Sapuntzakis et al. from the Department of Human Nutrition and Dietetics at the University of Illinois at Chicago concluded that the laxative action of both prunes and prune juice can be attributed to their high sorbitol content (14.7 and 6.1 g/100 g, respectively). A large number of fruits and berries naturally contain the bulk sweetener sorbitol.
Many individuals know that eating prunes or drinking prune juice could help relieve their symptoms if they have constipation. On the other hand, Prunes may have additional health benefits, such as a reduced risk of hypertension and the ability to assist with weight loss by enhancing satiety. People can eat prunes as a tasty dessert or include them in various savoury dishes, and prunes are very versatile.