The plum comes directly from the prunus tree, a species of the rosaceae family. Its fruit is also known as drupe, which is characterized by a fleshy interior with a seed that is surrounded by a woody endocarp. The plum tree originated in China thousands of years ago, although the most consumed at present are of American origin.
Likewise, in Colombia they are known as “cantelana plums” to which a festivity is even dedicated in the department of Atlántico where all kinds of ice cream, sweets and wine are prepared with this fruit as the main ingredient.
Among the plums, there are those known as prunes, which are characterized by having been subjected to a natural drying process, which a century ago was done by exposing them directly to the sun’s rays. Although nowadays, faster and more artificial techniques are used, which basically consist of introducing the plums into large ovens.
Main properties of prunes
It should be noted that after this process of dehydration, the prune continues to maintain all its properties intact and it is even possible that these are enhanced. Are you curious to know what they are? Well, from Natursan we are going to ask you to put the five senses in the following lines.
Inexhaustible source of energy
During the dehydration process, the plum dries out, resulting in a higher concentration of glucose. Thanks to this, this fruit is an inexhaustible source of carbohydrates and glucose that can be a boost of energy sometimes so necessary for intense physical activity. In this way, the prune is a great ally for elite sportsmen or simply to recover energy after doing sport.
Very rich in fiber
It’s estimated that prunes are five times richer in fiber than conventional ones. And you know what this means, right? It means that this fruit is very beneficial to our intestinal flora.
For this reason, it should be consumed in high doses for all those who have problems going to the bathroom and at the same time suffer from occasional constipation or diarrhea.
High magnesium content
Inside prunes there is a high concentration of magnesium, an element that is essential for the correct development of our muscles.
Also, this compound acts as a powerful natural antioxidant that will eventually prevent the release of free radicals, those toxins that are so harmful to our health. This will also prevent us from suffering other more serious diseases such as hypertension or even cancer.
They have bactericidal properties
Plums are also characterized by favoring the decomposition of all unsaturated fats from meat. In this way, it is possible to get rid of their origins while at the same time enhancing their flavour and giving them a much softer texture.
What’s the best way to take prunes?
We will proceed to close this article to tell you about the best ways to eat prunes. And you will see how you have a wide range of possibilities available to you.
In the form of mash. We can always crush the prunes into a compote or purée that we can spread on a slice of wholemeal bread.
In a juice. You also have the option of creating a plum juice that will be very beneficial for treating diarrhea or constipation.
Completely dehydrated. This way they will be easier to transport, something that will make them easier to take when going out for sport.
Nutritional information on prunes
As we indicated at the beginning, one of the main issues or nutritional values of dry or dried fruits is that during the drying process their water content is reduced, increasing the presence of simple carbohydrates, as well as their nutritional content.
For example, prunes are particularly rich in provitamin A (which has the advantage of being converted into vitamin A, which is essential for vision), vitamin B3 (which intervenes in different phases of metabolism and helps to make better use of carbohydrates), and vitamin C (although this is usually lost to a greater extent during drying).
It also provides minerals such as potassium (helps in the transmission of the nerve impulse), magnesium (improves the proper functioning of the immune system) and iron.
Having said that, here is the nutrient content of prunes per 100 grams:
- Energy: 164 kcal.
- Carbohydrates: 40 gr.
- Proteins: 2.4 gr.
- Total fat: 0.5 gr.
- Fiber: 16 gr.
- Vitamins: provitamin A (95 mcg), B3 (1.7 mg), vitamin C (traces)
- Minerals: potassium (720 mg), calcium (32 mg), iron (2.5 mg), magnesium (34 mg)
Therefore, prunes can become an ideal choice when we need a quick extra energy boost, thanks to their very high sugar content (simple carbohydrates). For this reason, their consumption is recommended for sportsmen and women, when intense, long-term physical exercise is practised. They are also recommended for sportsmen and women, hikers and mountaineers in general.
And, thanks to its fiber content, regular consumption helps to improve constipation, while helping to reduce high cholesterol levels.
This article is published for information purposes only. It cannot and should not substitute for consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.