The top benefits, nutritional values, Uses and storage of Prunes

The top benefits, nutritional values, Uses and storage of Prunes

Prunes is a type of fruit which is packed with several nutrients. It is a powerhouse of many vitamins and minerals like potassium, iron and retinol. There are many health benefits of eating prunes like it relieves from constipation, dry eyes, cataracts and night blindness. It is also beneficial in cancer. Digestion, inflammation, bone health and skin and hair.

They protect against cardiovascular diseases and other chronic illnesses

Prunes contains phytonutrients called phenols which prevents cell damage and prevents chronic diseases.

They help prevent type 2 diabetes and obesity

Prunes are high in fiber that helps to maintain the blood sugar levels. It also prevents weight loss and increases body sensitivity to insulin. Thus, it is beneficial against type 2 diabetes.

Prunes and plums are high in soluble fibre that helps to keep blood sugar levels stable.

Prunes and plums help to lower cholesterol

Soluble Fiber present in plums helps to lower the cholesterol levels in the body.

They help improve bone health and reduce the risk of osteoporosis

Because of phenolic and flavonoid compounds prunes is affecting in preventing bone loss. It also makes the bones stronger thus reducing the risk of osteoporosis.

Powerhouse of Antioxidants

Prunes contains lot of antioxidants. It is the number 1 food which contains highest antioxidants. The antioxidants present in prunes protect the cell membranes from free radical damage.

Heart Healthy

Prunes contains potassium which is responsible  for the proper functioning of  heart and nerves responses throughout the body. It helps to lower the blood pressure and reduces the risk of  such as dizziness, heart disease, heart attack and stroke.

Relieves Constipation

Prunes is a popular digestive remedy which helps in relieving in constipation. It also ensures regular bowel movement.

 Protection Against Osteoporosis

Prunes protects against osteoporosis. It contains anti-inflammatory properties which reduces the risk of arthritis.

Promotes Hair Health

Prunes are a great source of iron, vitamin B and vitamin C which is very important for hair growth. It strengthens the hair from roots and protecting it from any kind of breakage and damage.

Great for Skin

Prunes helps in maintaining the healthy skin because of the vitamins and minerals it contains. It slows down the ageing process and wrinkles and also gives you a glowing skin.

Prunes should be consumed at night. Prunes go well with every food item

How to buy and store prunes

  • Do not store in opened metal can – refrigerate in covered glass or plastic container after opening.
  • Freeze in covered airtight containers or heavy-duty freezer bags.
  • Freezer time shown is for best quality only – foods kept constantly frozen at 0°F will keep safe indefinitely.

Uses of prunes

Prune Juice For Constipation

Drink 3-4 cups  of prune juice everyday to prevent constipation.

Milk Of Magnesia And Prune Juice For Constipation

Add the milk of magnesia to the prune juice and microwave this for 30-45 seconds.

Drink it while it is warm or once it has cooled down a bit. This will give you relief from constipation in 1-3 hours.

Butter And Prune Juice To Get Rid Of Constipation

Heat the prune juice on a medium flame for 3-4 minutes.

               Add the butter and heat for another minute.

Let this mixture cool down. Drink it.

This remedy will give you instant relief from constipation. Use it as and when required.

          Apple Juice And Prune Juice To Prevent Constipation

Drink all of the prune juice first thing in the morning on an empty stomach.

After half an hour, drink a glass of apple juice.

Drink another glass of apple juice an hour after the first glass. This helps in cleaning out your bowels properly and making sure that they function as they should.

         Do this in the morning to relieve constipation.

Olive Oil And Prune Juice For Constipation

Mix the virgin olive  oil with the prune juice and drink it. Repeat after a few hours if required.

Coffee And Prune Juice To Prevent Constipation

  1. Heat the prune juice by microwaving it for 45-60 minutes.
  2. Mix the instant coffee with hot water and add this to the prune juice.
  3. Drink it while it is hot. This remedy will give you relief from constipation.

Prune Juice And Oat Milk For Constipation

Mix 1/2 glass prune juice and 1/2 glass oat milk drink this mixture in the morning on an empty stomach. Repeat this every morning until your bowel movement becomes regular.

Ways to eat prunes

Prunes can be added in many food items like

  • Use kitchen shears to cut prunes in smaller pieces to toss into salad greens or mixed with quinoa, coconut and chopped walnuts.
  • They’re a great snack for traveling, whether you’re in the car or on a walking trail, and even in your lunchbox.
  • An ounce (28 grams) can be added to smoothies for a bit of natural sweetness, as well as extra antioxidants and fiber.
  • Pitted prunes and a little water in your food processor produces a tasty topping for everything from banana bread made from coconut flour to homemade vanilla bean ice cream sweetened with stevia.
  • Try adding a handful of prunes to savory dishes such as chicken with rosemary and basil.

Season in which prune is available

Prunes are available all year round

How to make sticky prune cake recipe

Ingredients for Sticky Prune Cake Recipe

  • Prunes 1 packet
  • Refined flour
  • Baking soda 1 teaspoon
  • Butter 180 grams
  • Brown sugar 1 cup
  • Vanilla essence 2 tablespoons
  • Eggs 4
  • Refined flour (maida) 2 cups


Step 1

Preheat oven to 180°C. Quarter each prune. Heat 1 cup water in a non stick pan, add prunes and baking soda and switch off the heat. Stir and let it stand for 15 minutes.

Step 2

Place butter and brown sugar in a bowl and beat with hand blender. Add vanilla essence and continue to beat till light and fluffy. Break 2 eggs and add to the bowl and continue to beat. Break the remaining eggs into the bowl and beat.

Step 3

Sieve refined flour into the bowl and mix with a spoon. Then mix with the hand blender. Add the prune mixture and continue to mix till well blended. Pour the batter into a silicon mould and bake in the preheated oven for 50-55 minutes.

Step 4

Check if it is done. If it is not done, bake for 5 minutes more.

Step 5

Cool, slice and serve.

How to make Spiced Prune Chutney Recipe


  • 1 cup Prunes
  • 1 Onion, chopped
  • 1 Tomato, finely chopped
  • 1 teaspoon Cinnamon Powder (Dalchini)
  • 1 teaspoon Nutmeg powder
  • 1 teaspoon Ajwain (Carom seeds)
  • 4 tablespoon Red Chilli flakes
  • 1 tablespoon Honey
  • 1 tablespoon Vinegar
  • Salt, to taste


  1. To begin making the Spiced Prune Chutney Recipe by heating a flat skillet with little oil, crack the ajwain seeds and saute the onion till it becomes translucent.
  2. Add in the tomato and the rest of the ingredients except prunes. Mash it well and cook till the tomatoes gets cooked.
  3. Next add the prunes and add ½ cup water and simmer it for about 15 minutes. Once done let it cool down and blitz it to a coarse paste in a blender.
  4. Serve the Spiced Prune Chutney Recipe as an accompaniment for Cabbage Paneer Paratha or spread it  in a Sandwich.

Safety profile

Prunes are high in calories and extremely sugarly. If taken in large amounts they can cause weight gain. Taking excessive sugar increases the risk of diabetes and can increase the blood pressure. Eating to many prunes can cause  gastrointestinal distress due to excessive sorbitol and fiber.

Fun facts about prunes

  • Plums are delicious fruits that belong to the genus Prunus (stone fruits).
  • They may have been one of the first fruits domesticated by humans.
  • Prunes are the dried fruit of primarily the European plum species, although other species of plum are sometimes used, and they have a dark, sweet flavour, are sticky and a little chewy.
  • The scientific name of the fresh fruit, referred to as ‘fresh prunes’ or ‘plums’ is Prunus domestica, that belong to the family rosaceae, the family of roses.
  • Prunes generally come from fruits with easily removable pits and are sold either with or without the seed.
  • ‘Prunes’ are also known as ‘dried plums’, and this has become the more favoured term in recent years to avoid the stigma associated with the term ‘prune’.
  • There are over 1000 different varieties of plum fruit that are dried and packaged as prunes.
Prune, Black, Juicy, Sticky, Fruit, Plum, Dried, Ten Random Facts. Food, Angas Park
  • Prunes are popularly eaten in desserts, cooked in main meal dishes, eaten as a snack or as a fresh fruit, and can be made into juice or an alcohol beverage.
  • Prunes contain laxatives and sorbitol, which can be used to treat digestive related problems, and have been historically used to treat constipation.
  • Prunes are very high in vitamin K, and have a significant amount of potassium, copper, manganese, vitamin A and fibre.
  • Prunes have a high quantity of phenols that have significant antioxidant properties, that are beneficial to one’s health.
  • The process of drying plums to make prunes is said to be thousands of years old, and possibly began in the Caspian Sea area, in Europe, where the European plums are native.

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