Prunes are high in phenolic compounds such as chlorogenic and neochlorogenic acids, sorbitol and both soluble and insoluble dietary fibre (seven per cent). This fibre contains a significant amount of the prebiotics inulin and pectin. Prunes are high in potent antioxidant and anti-inflammatory compounds (anthocyanidins), giving them the highest antioxidant capacity of any dried fruit, and provide a range of vitamins (particularly vitamins B6 and K) and minerals (potassium, manganese, boron and magnesium).
Prunes have been used for many years as a mild laxative and digestive normaliser due to their fibre content as well as natural sorbitol (a sugar alcohol that, by not being absorbed, can act as an osmotic agent, resulting in a laxative effect). Prunes have been shown to be more effective than psyllium husks to relieve constipation. Preventing constipation (it has been estimated that 14 per cent of the global population suffers from constipation) with safe functional foods such as prunes helps to prevent long-term bowel problems such as diverticulitis and bowel cancer.
Chlorogenic acid, a compound found in prunes, is metabolised by specific gut microbes into compounds that may support the growth of beneficial bacteria such as bifidobacteria, which play a key role in bowel health. Considered a safe, effective functional food and play a significant role in managing gastrointestinal health, as part of a general dietary plan.
The high phenolic content of prunes reduces the oxidative damage to lipid (fat) molecules. These phenolics inhibit the oxidation of LDL cholesterol, helping prevent damage due to abnormal cholesterol levels. In cholesterol metabolism, it’s not necessarily the LDL level specifically that can potentially cause problems; it’s the oxidation of LDLs and the carrying of fat-soluble chemicals by them that are more an issue.
Research has shown that prunes inhibit LDL oxidation, thus potentially acting as a preventive agent against chronic illness such as heart disease and cancer. The high potassium level is also useful to maintain cardiovascular health. The soluble fibre level helps to lower cholesterol by absorbing excess bile in the intestine and so helping excrete it. This encourages the liver to produce more bile from cholesterol, thus reducing the amount in circulation.
Endocrine
Prunes provide a sweet hit with low calories and the soluble fibre in prunes assists in the regulation of blood sugar levels as it slows the rate at which