A simple guide to understanding the benefits of prunes

Although all prunes are plums, not all plums are prunes. Prunes are the dried fruit from a few particular species of plum trees whose fruit has firm flesh and is naturally high in sugar and acidity. These traits allow the fruit to dry without fermenting if the pit is left in. Here are some health benefits associated with prunes that you should know.

Like all dried fruits, prunes contain very little water and are a more concentrated source of energy and nutrients than their fresh fruit counterparts.

• They are also higher in calories and sugar: 125 millilitres (1/2 cup) of the stewed fruit or five large pitted prunes contain approximately 115 calories, and they leave a sticky residue on the teeth that can cause cavities.
• On the plus side, prunes are rich in fibre: five prunes contain three grams (2/3 teaspoon) of fibre as well as good amounts of vitamin A, iron, and potassium.
• Prunes are popular as a remedy for preventing or treating constipation. This effect can be attributed to prunes' high dietary fibre content; they also contain isatin, a natural laxative.

Unlike other types of juice, prune juice retains most of the fruits' nutrients because it is made by pulverizing the dried prunes and then dissolving them in hot water.

• One cup of prune juice contains between 16 and 35 percent of the adult RDA of iron and about 700 milligrams of potassium.
• However, it is also very high in calories, about 200 per 250 millilitres (one cup).
• Because prune juice is naturally high in sugar, it does not need any additional sweeteners.
• Although prune juice is not as good a source of fibre as whole prunes, it still helps to relieve constipation because it, too, contains isatin.

Prunes are delicious treat that can be enjoyed as fruit or juice. Keep these health benefits in mind and add more prunes into your diet for the best results.