Ounce for ounce, prunes provide one third as much iron as an equal serving of liver and are a top rated source of trace mineral iron, needed to convert the body's store of iron into hemoglobin.
A glass of prune juice in the morning supplies as much potassium as bananas or oranges for both normalizing the heart's rhythms and blood pressure, which is why prunes are frequently prescribed as a hypertensive sweet.
Of our eleven favorite fruits, prunes rank second in soluble fiber content. A handful of prunes a day is a convenient, drug free way to help lower LDL cholesterol.
Prunes are also a source of potent fruit acids that help prevent and control constipation better than any other common food. They are also a source of other ingredients that lower the concentration of fecal bile acids in the body. Prunes also supply the trace mineral boron for healthy bones and osteoporosis prevention.
Prunes low sodium, low fat, and balanced sugars make them the ideal snack or dessert for weight watchers and insulin sensitive diabetics. Prunes are also a perfect fat substitute in baking because they contain a substantial amount of pectin, which traps air in baked goods the way fat traps sugar. Compared to the other fruits, prunes contain an unusually high amount of the sugar sorbitol, which helps retain moisture in fat free foods. Prunes are also a rich source of malic acid, which acts as a flavor enhancer in recipes.
High sugar (30% glucose, 15% fructose, and 2% sucrose) energizers, prunes overall supply 89% of your RDA for seven essential nutrients, including magnesium and potassium. Prunes are near zero in fat.
