Prune, also known as European plum, is a plant of the genus Prunus in the Rosaceae family of the order Rosaceae. It is the offspring of a natural hybridization of cherry plums and blackthorns.

What impact will eating some prunes have on your body every day? Today, let us take a look.

Prunes have always been very popular. In terms of nutritional content, the most prominent is dietary fiber, followed by potassium and phenolic compounds.

The dietary fiber content of fresh prunes is not very high. Some data show that it is only 1.5g/100g, which is not as high as the total dietary fiber of apples. But prunes have high dietary fiber, 7.1g/100g.

(2) Mineral potassium

The potassium content of prunes is pretty good. Every 100 grams of fresh prunes contains 155 mg of potassium, which is nearly twice that of apples. It helps control blood pressure.

(3) Polyphenolic compounds

Contains chlorogenic acid, anthocyanins, proanthocyanidins, and other polyphenols. Among them, prunes are rich in chlorogenic acid and are considered to be one of the richest sources of chlorogenic acid in nature.

Because they are rich in polyphenols, prunes have antioxidant properties. Their antioxidant activity is twice that of cherries, 2 to 3 times that of apples, 3 times that of oranges, and 6 times that of grapes, which can help us eliminate it from the body. excess free radicals.

As for the vitamin C content of prunes, the content is very low, only 1.4g/100g, and there will be differences in different varieties of prunes. Don’t expect too much to eat to supplement vitamin C!

Why is eating prunes laxative?

Rich dietary fiber is the key to promoting defecation, but fresh prunes are not very rich in dietary fiber, so why do it have the effect of promoting defecation?

The answer lies in their content of sorbitol and xylitol.

Xylitol can promote gastric emptying and reduce intestinal transit time; while sorbitol, found in many fruits, has an osmotic effect and can stimulate gastrointestinal motility, promote defecation, and change intestinal flora. Generally, eating about 5 grams at one time will cause abdominal discomfort, and eating more than 10 grams will cause diarrhea.

Fresh prunes contain 5.4g of sorbitol per 100g. Eating two or three small prunes won't cause diarrhea, but consuming 100g at a time may cause abdominal discomfort, and 200g may cause diarrhea.

Dried prunes have even higher sorbitol content, reaching 14.7g per 100g. Eating five or six dried prunes can cause diarrhea, so people with poor gastrointestinal function should consume them in moderation. Additionally, the polyphenols in prunes may aid in promoting bowel movements.