A Surprising Superfood Grandma Knows Best

When it comes to superfoods, prunes might not be the first thing that comes to mind, but dried plums pack a powerful punch of health benefits, including help for constipation, bones, and cardiometabolic health.

My Grandma Schroeder taught me to have two prunes every day. When I stayed at her house post-partum with my 10 week old twins, she made me breakfast each morning (at 6am!), serving a bowl of oatmeal and two stewed prunes. I hadn’t really eaten prunes prior to that, but she told me they were “necessary to keep things moving.” She was right!

Prunes and Bone Health

Bone health is crucial for a long and active life, and it becomes even more important as we age. Prunes can play a role in maintaining strong bones. One study that followed 235 postmenopausal women found that those with moderate prune consumption (about 4-6 prunes per day) maintained their bone density, strength and structure compared to the control group who ate no prunes. This “prune effect” is seen in men as well.

Digestive Health

Prunes are well-known for their digestive benefits. They are high in dietary fiber, which helps to regulate digestion and prevent constipation. The natural sorbitol in prunes also acts as a mild laxative, making them a great choice for keeping your digestive system running smoothly if you tend to constipation. I often travel with prunes since getting up early for flights or eating other cuisines can stop things up.

Heart Health

Prunes are rich in antioxidants, which helps combat oxidative stress and reduce inflammation. They also contain potassium, an essential mineral that helps regulate blood pressure and reduce the risk of cardiovascular disease. Including prunes in your diet can support overall heart health.

Blood Sugar Regulation

Despite their sweetness, prunes have a moderate glycemic index, which means they have a smaller impact on blood sugar levels than other high-sugar foods. This makes them a great snack option alongside a source of fat and protein.

The Takeaway

Incorporating prunes into your daily diet can provide numerous health benefits! For bone health, a moderate dose of 50 grams or 4 prunes daily is sufficient. You can enjoy them in smoothies, as a snack on their own, or mixed into your favorite oatmeal recipe. Their versatility and nutritional benefits make prunes a superfood worth considering.