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Prunes (dried plums) nutrition facts

Prunes are delicious dried fruits obtained after drying ripe plums. Not all the plum varieties can be dried whole to obtain good quality prunes. Certain high sugar content, free stone European cultivars such as "prune d'Aegen, and d'Ente are quite popular in the USA for prune production.

Botanically, plums belong to the "drupe" family (Rosaceae) of fruits, characterized by the hard pit (stone) surrounded by firm/soft pulp.

Scientific name: Prunus domestica. L



dried plums
Prunes


plum plant
Plums!. Note for white bloom on fruit surface.
Photo courtesy: brankomaster

Sacramento valley in California produces most of the exported dried plums in the United Sates. Improved "French" cultivar is the most preferred type grown in the California valleys. These prune plums characterized by their uniform maturity, high sugar content, high heat tolerance and their ability to ripen fully on the tree without fermenting.

Plum is medium sized deciduous tree, growing about 3-4 meters tall under cultivated orchards. It bears mauve white flowers that develop subsequently into deep purple color fruits dusted with grey bloom by August. Today, most of the work related to obtaining prunes done under mechanical assistance from harvesting to drying. Roughly, three pounds of fresh plums yield one pound of prunes. Being a "drupe" family fruit, dried plum features a single, hard inedible pit.


Health benefits of dried plums

  • Like in other dried fruits such as dates, raisins, and goji berry, dried plums too are concentrated sources of anti-oxidants, energy, minerals, vitamins and fiber.

  • Prunes are excellent source of soluble dietary fiber, sorbitol, and isatin. These compounds have been known to help smooth digestion and offer comfort from constipation problems. In traditional medicine, soaked prunes consumed as laxative.

  • They also provide about 50% RDA levels of vitamin K per 100 g. Vitamin K is essential for many clotting factors function in the blood as well as in bone metabolism and help reduce Alzheimer's disease in the elderly.

  • Dried plums are an excellent source of vitamin A and beta-carotene. 100 grams carry 789 IU of vitamin-A. Vitamin A is essential for good eyesight. It is also required for maintaining healthy mucusa and skin. Consumption of natural fruits rich in vitamin A has found to protect from lung and oral cavity cancers.

  • Likewise in fresh plums, prunes too carry health promoting flavonoid poly phenolic antioxidants such as lutein, cryptoxanthin and zea-xanthin in significant amounts. These compounds help act as scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Zea-xanthin, an important dietary carotenoid selectively absorbed into the retinal macula lutea where it is thought to provide antioxidant and protective UV light-filtering functions.

  • Prunes are dense source of in minerals like potassium, copper, manganese, and iron. Iron is required for red blood cell formation. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

  • Further, they are good sources of B-complex groups of vitamins such as riboflavin, niacin, pyridoxine, and pantothenic acid. These vitamins act as cofactors to help body metabolize carbohydrates, protein and fats.



Selection and storage

In the supermarkets, prunes can be available around the year in packs, and boxes/bins. Look for the authentic produce before purchase. Although bleaching using sulfur gas is not in practice now, avoid any sulfur gas treated prunes. As a general modern indusrty practice, potassium sorbate solution may be used to inhibit yeast and mold on prunes. Buy uniform, good (ink black) color, fairly firm to slightly soft stage of ripeness prunes.

Dry plums can be stored at room temperature for few days. Inside the refrigerator, they can last for couple of weeks.


Preparation and serving method

Dried plums can be eaten as is. Immersing them in hot water makes them soft and plump as in raisins.

Here are some serving tips:

  • Prunes can be enjoyed as is; as delicious snacks.

  • They can pureed and preserved for several months inside the refrigerator. They are being used in the preparation of pie, desserts, jams, and jellies.

  • Add them in cooking dishes, poultry, lamb, and rice pilaf.

  • Prunes also fond of in the confectionary. They can be added in muffins, breads, trifle, cakes, cookies, etc.


Safety profile

Prunes can be safely consumed by all, including children and pregnant women. People allergic to potassium sorbate may want to avoid them in food.

Plums carry oxalic acid, a naturally-occurring substance found in some fruits and vegetables, which may crystallize as oxalate stones in the urinary tract in some people. Therefore, people with known oxalate urinary tract stones are advised to avoid eating plums. Adequate intake of water is advised to maintain normal urine output even if these individuals want to eat them. (Medical disclaimer).



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Further Resources:

1. USDA National Nutrient Database.

2. Stanford School of Medicine Cancer information Page- Nutrition to Reduce Cancer Risk.

1. Purdue University.


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