Can you tell me the last time you had a prune? Probably not, but why? Prunes are filled with an excelling amount of health benefits and I am going to reveal all!
Prunes may have become less popular as we relate them to relieving constipation, but isn't that a good thing? Prunes contain fibre, a type of alcohol sugar called sorbitol that can loosen the stool and a natural laxative compound called diphenyl isatin.
Prunes contain around 20 calories each, 4/5 prunes will be great for a mid morning or afternoon snack.
Now time for those all important health benefits.
1. Protection against diseases like cancer
Prunes and plums (prunes are dried plums) protect you from those nasty free radicals as well as helping you from fight against cardiovascular disease and cancers. Prunes contain phytonutrients which helps oxidation of fat molecules in the body. Since all of our cell membranes, as well as our brain cells, are largely made up of fat, these are important phytonutrients to have in the diet. These compounds have also been found to inhibit the oxidation of LDL cholesterol in the body making them an important factor in the prevention of chronic diseases.
2. Prevention of type 2 diabetes and obesity
Prunes and plums are high in soluble fibre that helps to keep blood sugar levels stable. The body then becomes less sensitive to insulin and slows down the rate that food leaves the stomach delaying the absorption of sugar.
3. Help lower cholesterol
The soluble fibre we just spoke of also helps to lower cholesterol by soaking up excess bile in the intestine and then excreting it.
4. Improve bone health and reduce osteoporosis
Recent studies show that prunes and plums are the most effective fruit in preventing and reversing bone loss due to rich sources of phenoic and flavonoid compounds.
5. Vitamin K and Beta Carotene
Here is one we all want to hear! Beta Carotene helps fight against.....AGING!! Vitamin K will work in conjunction with the Beta Carotene to fight against free radicals and will reduce bone loss and help circulation.
If you do not fancy eating prunes by themselves try the recipe below.
Ingredients
250 ml (1 cup) uncooked quinoa
375 ml (1.5 cups) water
2.5 ml (1/2 tsp) sea salt
1,000 ml (4 cups) firm red plum, chopped
250 ml (1 cup) red onion, finely chopped
250 ml (1 cup) walnuts
125 ml (1/2 cup) red wine vinegar
125 ml (1/2 cup) extra virgin olive oil
2 large cloves of garlic, crushed
5 ml (1 tsp) sea salt
10 ml (2 tsp) cinnamon
Directions
1. Place water, quinoa and salt into a medium pot and bring to a boil. Reduce heat to a simmer and cook for 12-15 minutes.
2. While quinoa is cooking, mix all other ingredients into a large bowl.
3. Mix all of the cooked quinoa into the rest of the ingredients while it is still hot.
4. Chill salad in refrigerator for one hour to allow flavours to mix together.
Makes 9 servings
ENJOY!
Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk
"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"
Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk
"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"
