Composition of dried prunes: vitamins and minerals

Dried prunes consist of so many vitamins that not including them in your diet is a crime.

Vitamins in 100 g of dried prunes.

A, retinol and equivalent compounds - 38.713 mg
B5, pantothenate 0.419 mg
C, ascorbic acid 0.577 mg
B1, thiamine 0.049 mg
B6, pyridoxine 0.203 mg
E, alpha-tocopherol, tocopherol equivalent - 0.427 mg
B2, riboflavin - 0.184 mg
PP, nicotinic acid, niacin equivalent - 1.879 mg
B9, folic acid - 3.904 μg
B4, choline 10.093 mg

In addition, dried prunes contain beneficial compounds such as phylloquinone (vitamin K, content 59.494 μg per 100 g of product) and betaine (0.399 mg per 100 g).

Macroelements in 100 g of dried prunes

Phosphorus 68.773 mg
Magnesium - 40.836 mg
Potassium - 731.294 mg
Sodium 1.944 mg
Calcium 42.106 mg
Fluoride - 3.966 μg

Dried medium-sized prunes weigh 15 g. This means that 1 fruit contains about 36 kcal. A standard 200 milliliter glass can hold about 250 grams of dried prunes. Their energy value, in turn, is already 600 kcal.
Benefits of dried prunes for the body.

The concentration of vitamins, microelements, and fiber in dried prunes is much higher than in fresh ones, so dried products are much more convenient to use for medicinal purposes.

Prunes are incredibly important for all human body systems. Nutritionists often choose them as laxatives, as well as to improve bowel movements and gastric juice secretion.

If you eat 5 dried prunes a day, you can forget about gastrointestinal diseases and lose most of the excess weight. The benefits of using dried prunes for other organs and systems are also evident.

In case of osteoporosis

According to the statistics of the Russian Osteoporosis Association, there are 14 million people in Russia diagnosed with osteoporosis, and another 20 million have osteopenia (reduced bone mass).

Dried prunes help prevent the formation of fragile bones. This problem is particularly pronounced in women during menopause. Scientists from Florida University announced that consuming 10 dried prunes daily would prevent the development of osteoporosis and reduce bone fractures.

`In my career, I have tested various fruits, including figs, dates, dried strawberries, and raisins, but none of them even came close to dried prunes. From the perspective of bone health, nothing is better than dried prunes.` - notes Florida University professor Bahram Arjmandi.

In case of constipation

Dried prunes are a mild but effective laxative. To deal with prolonged constipation, it is enough to eat 3 steamed fruits in boiling water before each meal or drink one glass of prune decoction.

For the heart.

Polyphenols, potassium, and other nutrients that enter the body when consuming dried prunes give strength and elasticity to blood vessel walls, strengthen heart muscles, normalize heart rate. As a result, people who regularly include these dried fruits in their diet significantly reduce the risk of developing heart diseases.

For the kidneys

Dried prunes have a diuretic effect, help cope even with severe edema, improve kidney function, help remove salts and toxins from the body.

For vision

Prunes are rich in vitamin A, which positively affects vision. The product is recommended for people who spend a lot of time at the computer or have undergone eye surgery.

In case of avitaminosis

Fresh dried prunes are a rich source of nutrients. People who eat 3-4 dried prunes every day rarely encounter hypovitaminosis and diseases that develop due to deficiency of vitamins, micro- and macroelements.

For angina

The pulp of dried prunes contains compounds with antibacterial and anti-inflammatory properties. Decoction of dried prunes is an effective means for rinsing in case of angina, stomatitis, and other diseases associated with infection of soft tissues in the mouth and throat.

To slow down aging

Dried prunes are rich in antioxidant compounds that allow the body to effectively combat the negative impact of free radicals. Daily consumption of dried prunes helps slow down the aging of organs, tissues, and systems in the human body, reduces the likelihood of tumors.

To improve immunity

By eating prunes, the body receives substances that strengthen the immune system, reducing the risk of infections and catarrhal diseases, reducing the negative impact of environmental factors on human body organs and tissues.

For proper functioning of the nervous system

B-group vitamins and other nutrients found in the pulp of dried prunes normalize the functioning of the nervous system, reduce the impact of stress on the body, help eliminate anxiety, increased irritability, insomnia.

To fight calluses and corns

In folk medicine, dried prunes are used to fight calluses and corns. Dried fruits are boiled in fatty milk for 7 minutes, cut in half, and applied to problem areas. After the prunes cool, they are replaced with new ones. The total duration of each procedure is 10 minutes.

To increase potency

Regularly consuming dried prunes increases potency, improves the composition of male ejaculate, and reduces the manifestations of premenstrual and menopausal syndrome in women.


Beneficial effect of dried prunes on weight loss and body cleansing

The energy value of dried prunes is 256 kcal. About 57 grams of sugar. The product has a high calorie content, but this does not prevent its use for weight loss. Many popular diets are based on the unique properties of dried prunes, for example, Professor Uglov`s diet.

Possessing choleretic, diuretic, and laxative properties, dried prunes help clean the intestines from feces, remove excess water from the body.

Another healing advantage of prunes is their high potassium content. Potassium is essential for normal metabolic processes. Everyone knows that excess weight arises due to metabolic disorders. Normal potassium content in the body helps solve this problem.

Using dried prunes for weight loss

Do not exceed more than 100 g per day

It is recommended to consume them in the first half of the day.

Do not combine dried prunes with other laxatives.

Dried fruits are allowed to be eaten before or after meals, added to salads, cereals, drinks. As part of a healthy balanced diet, dried prunes can be a useful snack between meals to help reduce hunger. Prunes contain a lot of fiber, which creates a feeling of fullness in the stomach.

Cleansing day on prunes

Dedicating a day to body cleansing, you can get rid of 1-2 kg of excess weight associated with body cleansing. On this day, it is not recommended to leave the house, you should also avoid excessive physical exertion, and it is necessary to drink more fluids.

To carry out a fasting day, you need 25-30 dried prunes and clean water, herbal infusion, tea without sugar. Every 2 hours, eat 3-4 steamed prunes, drinking a large amount of water.
In total, drink at least 3 liters of fluid during the day. If you feel strong hunger in the evening, you can drink a glass of kefir or unsweetened yogurt.

Recipe for rolls with bacon and dried prunes.

As a bonus, we offer a quick recipe for bacon rolls with dried prunes and walnuts.

This simple snack can become your helper in all life situations. After all, you can make a couple of dozen rolls in 10 minutes and after 15-20 minutes of baking in the oven, they can be served at the table.

INGREDIENTS

12 slices of bacon or brisket (200 g)
12 dried prunes
12 walnut halves
12 wooden toothpicks

Preparation

Be sure to take already sliced meat pieces, not a whole piece, because slicing bacon so thinly and evenly is practically impossible, except with the help of special equipment.

Place half a walnut on the prune and press it in a little. Then place the dried prune on the edge of the bacon strip, roll it into a roll, and secure it with a toothpick.

Place the rolls in a baking dish in one layer. There is no need to grease the form, as enough fat is released from the bacon when heated.

Bake the rolls in an oven preheated to 180 degrees for 15-20 minutes until they turn golden brown.

Crispy and juicy bacon rolls with dried prunes and walnuts are ready!

If you cook various dishes with dried prunes, it will be impossible to stop, the main thing is to start, and both your body and figure will thank you. Bon appetit and good health!