When most of us think of prune juice, the first thing that comes to mind is that it’s the drink of option for grandparents, right? I understand when I was a kid, my gran would require me to consume it as a constipation remedy. That alone made it the least “cool” beverage possible in my young, immature mind!
Now that I’m older, I wanted to give gran’s favourite drink a 2nd chance, and I believe you ought to too! Prune juice advantages far more than simply your gastrointestinal system. Read on to learn more about the many needs to consume prune juice and some delicious dishes too.
What is Prune Juice?
Let’s start at the start, what is a prune, and what is prune juice? A prune is a dried plum, of any variety. The most commonly utilized plum for prune juice is the European variety, or “prunus domestica” (source).
All plums and for that reason prunes have a tough pit surrounding their seeds. Manufacturers frequently remove this to make them simpler to consume. Their flavour is intensely sweet and they have a sticky, chewy texture. (source).
The concept of drying plums is thought to have originated countless years ago between the Middle East. It spread throughout Europe and finally the world. Today, California claims the top area for prune production.
Many prune producers have started marketing their items as “dried plums” rather than plums lately to prevent the preconception linked with the latter. Some people even associate the wrinkles of a prune with the wrinkles of old age! What a regrettable fruit.
To make prune juice, the prune is pulverized and dissolved in hot water (source). Then they are strained to remove pits, skin and seeds. Take a look at this video for a more in-depth look at the process.
Prune Juice Debate
Prunes contain a small amount of a compound called “acrylamide”. Acrylamide is a recognized neurotoxin and likely carcinogen – i.e. it’s believed to trigger cancer. It also has unfavorable results on fertility. This substance does not happen naturally in foods, however it forms throughout cooking at temperatures above 100 ° C.
Prunes aren’t normally dried at temperatures this high, yet high quantities of acrylamide have been reported in prunes. It follows that acrylamide would likewise be present in prune juice.
The Food and Farming Company of the United Nations and the World Health Organization states that the quantity of acrylamide had to observe neurotoxic and fertility impacts was more than 500 times the usual intake. Nevertheless, they couldn’t validate that it was safe from a carcinogenic viewpoint. (source).
Personally, it’s my understanding that we experience numerous different carcinogenic sources every day. It’s the nature of contemporary living. From junk foods to chemicals in skin care items and environmental pollutants – it’s impossible to eliminate them entirely.
So, I enjoy to consume prunes and prune juice in moderation, in order to receive the health benefits. It depends on you to make your very own decision on what you take into your body.
Leading 7 Prune Juice Advantages for Health
Now that we understand the basics when it comes to prunes and prune juice, let’s look a little deeper into prune juice benefits for health.
1. Alleviates Irregularity
We’re all acquainted with prune juice’s powers as a laxative. The reason for this is twofold. First of all, prunes have a high fiber content. Majority of this is so-called “soluble fiber” such as pectin, hemicellulose, cellulose and lignins. Soluble fiber increases stool size, setting off increased defecation. Drying plums in fact increases their fiber content. (source).
Fiber doesn’t work alone, otherwise prunes wouldn’t be any much better than other fruit and veggies. Prunes likewise consist of a kind of sugar called “sorbitol” which acts as a laxative in its own right. Sorbitol isn’t soaked up by your body at all – it remains in your bowl and draws water into your stool. This leads to a softer consistency and more frequent defecation.
A Korean research study entitled “Effect of Prune Supplements on Dietary Fiber Consumption and Constipation Relief” measured just that. It was found that individuals suffering with irregularity had actually an increased variety of bowel movements each week when they took in prunes and prune juice daily.
There was also a decline in time required for a bowel movement, softer stool consistency and less pain throughout defecation.
Even if you’re not experiencing constipation, it’s a great idea to consume prune juice frequently. Softer and more frequent bowel movements are good for your digestion system. In fact, it decreases your risk of establishing colon cancer and hemorrhoids. For me, this fact alone deserves it, as colon cancer is the 3rd most common cancer worldwide. (source).
Examine our 10 safe and effective treatments for irregularity here.
2. Good Source of Iron & Boosts Iron Absorption
Prune juice includes a considerable amount of iron. Iron is an important mineral for advancement of red blood cells and subsequent transportation of oxygen around your body.
Prune juice is a particularly good option for avoiding anaemia in vegetarians and vegans. Anaemia is simply another word for iron deficiency. All iron of plant origin is exactly what we call “nonheme type”. Nonheme iron needs vitamin C to be soaked up by your body. And, guess what? Prune juice consists of a big quantity of vitamin C too. (source).
Plums and prunes increase your overall capability to take in iron – even from other foods. In addition, vitamin C helps enhance your body immune system and may reduce the length of a cold or influenza infection when you capture it. (source).
3. Feeds Your Great Germs
Prune’s insoluble fiber acts as food for the “friendly” bacteria in your gut. These bacteria also referred to as “gut plants” are crucial for digestive health (source).
The “excellent” bacteria ferment insoluble fiber to produce a substance called “butyric acid” which is a fuel for your digestive tract cells. They likewise produce fuel for your liver and muscles.
Another benefit of keeping your gut plants healthy and plentiful is that they crowd out disease-causing bacteria. This means that there are actually a lot of excellent germs in your intestinal tract that there’s no space for nasty ones to obtain in. In a practical sense – this indicates you’ll be less vulnerable to capturing tummy bugs such as gastrointestinal disorder. (source).
The majority of the insoluble fiber has been gotten rid of from commercially available prune juice, and the very same goes for prune juice made with a house juicer.
The best way to feed your gut plants is either to make your own prune juice by just dissolving the prunes in hot water and after that diluting it with more water and refrigerating or by adding the pulp left by your juicer back into the juice. You can likewise consume the prunes whole if you like.
4. Assists Fight “Bad” Cholesterol & Heart problem
Prunes and prune juice are high in antioxidant compounds – 6 times more so than their fresh counterparts, the plum. These anti-oxidants protect versus heart problem by stopping oxidation of LDL (so-called “bad”) cholesterol. (source).
Another compound present in prunes called “propionic acid”, prevents HMG-CoA reductase, an enzyme involved making cholesterol in the liver. Lower cholesterol production indicates lower blood cholesterol levels.
Lastly, soluble fiber in prunes increases cholesterol binding to bile acids. Once the cholesterol gets adhered to bile, it’s eliminated from your body through the feces. (source).
Studies have actually shown this effect in humans and rats. The science speaks for itself. If you have high cholesterol or wish to avoid this condition developing in the future, a glass of prune juice a day may simply keep the physician away.
5. Balances Blood sugar level
Unlike lots of other sweet treats, eating prunes does not cause a drastic increase in blood sugar level. This makes prune juice a decent choice for diabetics – in small amounts. The reason behind this is thought to be the high fiber, fructose, and sorbitol content. (source).
The soluble fiber in prunes likewise slows sugar absorption from other foods. It does this by slowing the rate at which food leaves the stomach following a meal. Soluble fiber likewise increases insulin sensitivity – there’s a possibility that this can play a role in the prevention and treatment of type 2 diabetes. (source).
6. May Reduce Your Risk of Cancer
You may be believing, didn’t I just say that prunes consist of a compound that causes cancer? Yes, we went over acrylamide above but there are likewise some compounds that may prevent cancer. Let’s take a look at the evidence.
One research study took an extract from prune juice and tested it on human colon cancer cells. It was found to suppress growth of and set off death of the cancer cells. The specific system is not yet comprehended, and cell research studies often do not bring results through to complete human scale so watch this space.
Another study looked at a compound called “protocatechuic acid” in prunes and other fruits. It’s believed that protocatechuic acid can avoid malignancy in various tissues. It’s thought to work by means of antioxidant activity consisting of scavenging of free radicals. Again, more research study is needed in this area to reach a strong conclusion.
7. May Help Prevent Osteoporosis
Prune juice is an excellent option for strong bones and avoidance of osteoporosis. It contains a high concentration of two minerals – selenium and boron – both which are understood to preserve bone mineral density.
A study in rats discovered that addition of prunes in diet reversed bone loss. It’s theorised that antioxidant compounds in prunes increase the activity of bone-building cells, as well as decreasing inflammation. (source).
Prune Juice Recipe #1 Sweet Prune and Berry Smoothie
This smoothie will satisfy your craving for sweets while providing your gastrointestinal system an increase – it’s packed with fiber! Make certain to utilize a probiotic natural yogurt for maximum benefits, you could even attempt making your own.
- 1 banana, peeled
- 1 cup strawberries
- 1/2 cup prune juice
- 1/4 cup natural yogurt
Blend whatever in the above list together in a blender. For hot days, you can add a few ice cubes to the mix, or freeze the banana and strawberries in slices ahead of time.
Prune Juice Dish #2 Fresh Prune and Lemon Irregularity Remedy
This dish is particularly terrific as an all-natural irregularity solution for kids. Personally, I prefer to solve my kids’ minor disorders with diet instead of quickly relying on pharmaceutical medications. I discover this juice works the majority of the time – you should get relief within 24 hours. If not, try it twice or 3 times a day.
- Handful of prunes (pits eliminated).
- 1/2 a lemon.
- 1 cup of water.
Soak the prunes in 1/2 a cup of boiling water and mix to produce a puree.Squeeze the juice from half a lemon and contribute to the mixDilute with around 1 cup of water – to your preferred consistencyStir well before serving and serve fresh.
Prune Juice Recipe #3 Fruity Fiber Increase Healthy smoothie.
You can integrate prune juice with almost any fruit in a smoothie and it will taste excellent. It’s naturally super sweet so it eliminates the need for honey or other sweeteners – for me anyway, but I do not have much of a sweet tooth.
- 1 cup blueberries.
- 1/2 cup prune juice.
- 1 apple, peeled.
- 1 banana, peeled.
- Squeeze of lemon juice.
Mix everything in the above list together in a blender.
How Much Prune Juice Should I Drink?
An 8-ounce glass of prune juice (approximately 1 cup) includes around 182 calories. This 1 cup part also packs 1.56 g of protein, almost no fat and 45g of carbohydrates. Of these carbohydrates, 2.6 g are fiber and 42g are natural sugars (source).
Consuming more than 1 cup each day will likely increase your calorie intake too much. Anyway, variety is the spice of life and the secret to a healthy, balanced diet, so you shouldn’t restrict yourself to consuming only prune juice.
Final Thoughts on the Health Benefits of Prune Juice
I actually think it deserves giving prune juice a 2nd chance. It’s truly been a victim of bad marketing in past decades and it doesn’t deserve its bad rep. It tastes scrumptious and you have actually learned that prune juice benefits are comprehensive, including:.
- Irregularity relief.
- Iron source.
- Increases gut flora.
- Lowers cholesterol.
- Balances blood glucose.
- Minimizes cancer danger.
- Boosts bone strength.
So, go on, give it a try. Let me know if you have a preferred dish utilizing prune juice, or if you have actually used it to treat other disorders naturally. I ‘d love to hear about your experiences!