Prunes: calorie content, benefits and harm to the human body, contraindications

Prunes are dried plum fruit. It is considered one of the most delicious and healthy dried fruits, since drying allows you to preserve all the beneficial properties of the fruit. Prunes are most valued for their laxative effect. But the benefits of this dried fruit are not limited to this. It is rich in vitamins and minerals and has a positive effect on the body of men, women (including during pregnancy), as well as children.

Prunes for weight loss

Possible harm and contraindications

Energy value and composition of prunes

The energy value of the product is 231 kcal per 100 grams. On average, 1 fresh prune weighs about 10-15 grams, which corresponds to 23 kcal. 1 dried pitted product weighs about 7 grams and its calorie content is 16 kcal.

BJU ratio:

proteins -2.3 g (16%);
fats - 0.7 g (17%);
carbohydrates - 57.5 g (67%).

In terms of calories, dried fruit is several times higher than plums. To prepare 1 kg of prunes you need 4-5 kg of fresh fruits. During drying, moisture evaporates and the concentration of nutrients increases.

Prunes are a storehouse of vitamins and minerals that have a positive effect on the entire body. It contains:

glucose and fructose;
malic, citric, oxalic acids - enhance the secretory function of the pancreas and improve intestinal motility;
fiber (on average 2%) - helps the gastrointestinal tract function properly;
potassium - improves heart function;
magnesium - strengthens the nervous system;
iron - fights anemia;
calcium - strengthens teeth and bones;
provitamin A - improves the condition of hair and skin, slows down aging;
vitamin C - increases immunity, reduces the likelihood of the formation of malignant tumors;
B vitamins - necessary for the normal functioning of the nervous system;
vitamin PP (nicotinic acid) - necessary for the health of the heart and blood vessels;
pectins - remove toxins.

What to cook from prunes

Roll

Chicken breast	1 PC.
Prunes	80 g
Spices	2 pinches
Salt	2 pinches

Divide the boneless chicken breast into two parts, beat each one, salt and pepper, you can use spices at your discretion. Pour boiling water over the prunes and leave to swell for 10 minutes. Then drain the water, place the prunes on each half of the brisket, roll it up, and wrap each one separately in foil. Place in the oven for an hour, bake at 180 degrees. Serve the rolls, cutting into portions.

This dish can become not only an everyday dish, but also a delicious treat for guests. Calorie content is 149 kcal. 100 grams of the dish contains 17 grams of proteins and carbohydrates and 2 grams of fat.

Beet salad

Beet	500 g
Prunes	80 g
Low-fat sour cream	50 g

Boil the beets and grate them on a coarse grater. Pour boiling water over the prunes, let stand for 10 minutes, then drain the water, cut into small pieces, and add to the beets. Season the salad with sour cream. This dish has 82 kcal . You can add nuts to it, but then the calorie content will increase by 20 kcal.

Oat cookies

Oat flakes	50 g
Cashew	2 tsp.
Prunes	3-4 pcs.
Sesame	⅓ tsp.
Honey	1 tsp.
Ground cinnamon	1 pinch

In separate bowls, pour oatmeal and prunes with water, cover, and leave to swell for half an hour. After this time, drain the water from the prunes, chop them finely, and add them to the oatmeal, which has absorbed all the water during this time. Add honey and cinnamon here, mix everything well.

Divide the dough into two parts, add chopped cashew nuts to one, sesame seeds to the other, mix. Form the dough into flat cakes, place on a baking sheet covered with parchment paper. Bake for half an hour at 180 degrees. The dietary, healthy sweet is ready. 100 g of such cookies contain 82 kcal.

Benefits for the body

Prunes have a beneficial effect on the entire body:

normalizes metabolism, which helps normalize weight;
improves the functioning of the gastrointestinal tract, eliminates constipation;
strengthens the immune system and protects the body from viruses and bacteria;
helps strengthen the nervous system, relieves stress and eliminates irritability;
improves the functioning of the cardiovascular system: reduces blood pressure, cleanses blood vessels of cholesterol, strengthens their walls;
improves vision;
has a diuretic and choleretic effect;
Antioxidants preserve youth and reduce the chances of developing cancer.

For men

Regular consumption of prunes has a positive effect on the male body:

increases sexual desire;
prolongs sexual intercourse;
prevents the development of impotence;
increases vitality;
helps increase the sensitivity of the pelvic organs, which enhances orgasm;
in old age prevents degenerative changes;
enhances the production of testosterone and androgens.

For women

Prunes also have a positive effect on the body of women:

helps reduce pain during menstruation, relieves cramps, normalizes the amount of discharge, replenishes iron losses;
during menopause, reduces the frequency of hot flashes, replenishes vitamin D and calcium deficiency, which is a good prevention of osteoporosis;
promotes weight loss because it accelerates the process of fat breakdown;
maintains the beauty of nails, hair and skin.

American scientists have concluded that daily consumption of 100 grams of prunes prevents the development of osteoporosis.

For children

The child's body is constantly growing, so the child needs vitamins and minerals. Prunes:

gives energy;
is a good replacement for fruit in winter and autumn;
sweet in taste, but does not cause tooth decay.

You can make healthy berry candies for children:

Grind prunes and walnuts using a blender.
Make a cut on the dried apricots and fill it with the resulting mixture.
Melt the chocolate and dip each dried apricot into it.
Place on parchment paper and refrigerate after half an hour.

During pregnancy and lactation

During pregnancy, prunes are recommended to be consumed regularly, as they are an additional source of vitamins and minerals that are necessary for the developing fetus:

B vitamins have a positive effect on the nervous system - anxiety is reduced and sleep is restored.
Vitamin K promotes proper bone formation in a child, and folic acid helps the nervous system.
Ascorbic acid helps boost immunity and protect against viruses.

In addition, dried fruit:

Prevents constipation. Many medications are prohibited during pregnancy because they stimulate the muscles of not only the intestines, but also the uterus.
Restores water-salt balance. This helps reduce swelling in the last stages of pregnancy.
Normalizes blood pressure, which often rises during pregnancy.

Despite all the benefits of dried fruit, pregnant women should consume it in moderation (6-10 pieces per day). Otherwise, your blood sugar levels may increase.

During lactation, eating prunes is not recommended, as they can disrupt the baby’s stool.

Chemical composition of the product

Prunes are not only aromatic. In its composition it surpasses many dried fruits and certainly in terms of saccharide content. 100 g of dry plums contains up to 57 g of sugars, which completely covers the body’s daily need for this substance. Since plums have dense granular pulp and contain a large amount of fiber and potassium, they quickly improve digestion, especially if you are prone to constipation. The medicinal berry contains:

vitamins of group A, B1, B2, B3, B6, B9, C, E, K, PP;
potassium, calcium, zinc, chlorine and phosphorus;
manganese, selenium, iron, zinc, copper;
phenols, proteins, fats and carbohydrates;
sorbitol, pectin, silicon, cobalt.

Healthy prunes instantly saturate the body with glucose and are indicated for rapid restoration of strength and mental activity. And also - this is a rare case for a product of plant origin - prunes contain rare polyunsaturated fatty acids Omega-6 and Omega-3. Only lazy nutritionists do not talk about their benefits, never tired of reminding them of the importance of acids in the diet of people of all ages.

Prunes for weight loss

The calorie content of prunes is quite high, but the product can be used for weight loss. After all, calories are energy. Dried plum fruits promote weight loss because they:

Reduces bad cholesterol levels.
They have a low glycemic index (29). Dried fruit provides a feeling of fullness for a long time.
Satisfies the need for sweets, but does not harm the weight loss process.
They normalize stool due to the content of dietary fiber and speed up metabolism.
They are considered natural antidepressants. During a diet, the body experiences stress, and a person often falls into a depressive state. Prunes reduce these manifestations.
During the diet, they provide the body with vitamins and minerals.

The use of prunes in dietetics

Despite the considerable calorie content and sweetness, dried prunes can help with weight loss. It is usually used as a healthy snack: just eating a couple of fruits is enough to fill you up and suppress the feeling of hunger.

Dried plum fruits can be consumed:

as a main or auxiliary product for a fasting day;
as a healthy snack between main meals;
as a natural laxative;
as part of dinner dishes.

The five-day plum diet has proven itself well:

First day:

For breakfast, eat one hard-boiled egg, half a grapefruit and 2 prunes, you can drink a cup of coffee or tea without sugar.
for lunch - borscht, from which potatoes are excluded, and a piece of black grain bread, 8 prunes and 2 walnuts.
dinner consists of a hard-boiled egg, a piece of baked fish and 1 orange.
The only drinks available for lunch and dinner are tea without sugar.

Second day:

breakfast includes 50 g of hard cheese, 2 prunes and a cup of coffee without sugar.
for lunch it is suggested to eat cabbage soup, 50 grams of grain bread and 100 g of lean meat; for dessert you can eat a few almonds and drink tea.
a light dinner consists only of a salad with fresh vegetables and herbs, as well as 4 prunes.

The third day:

50 gram piece of black grain bread, a slice of cheese or chicken ham, 3 plums and coffee without sugar.
for lunch you can eat vegetable soup with bread, two boiled potatoes and 1 tomato.
For dessert, 2 plums and green tea are suitable.
a modest dinner involves a glass of low-fat kefir or yogurt, a small piece of bread, 5 prunes and tea.

On the remaining days 4 and 5, the menu is identical to days 2 and 3. Also, throughout the diet, you need to drink at least one and a half to two liters of water daily.

It should be noted that during the production process dried prunes are treated with glycerin, which gives them a characteristic shine. This is a necessary measure, so before eating, soak the fruits in boiling water to wash off excess chemicals.

Possible harm and contraindications

Possible harm to the body can only be caused by a low-quality product or one treated with chemicals. In other cases, we should talk about restrictions on use. If you eat more than 12 pieces daily, you may experience unpleasant consequences from the gastrointestinal tract: abdominal pain, bloating, diarrhea.

Relative contraindications are:

Gastritis during an exacerbation period, since the product is difficult to digest and has high acidity.
Diabetes. Prunes can be consumed in small quantities (no more than 5 pieces per day) for type 2 diabetes.
Lactation. Dietary fiber contributes to increased gas formation and the appearance of colic in infants. It is recommended to introduce prunes into the diet gradually, monitoring the child’s reaction.

How to eat properly to lose weight

To speed up metabolism, nutritionists recommend using prunes as a snack during weight loss diets. This product is indicated for any planned diet. It is an excellent sugar substitute. A component of dried plums is fructose, which can increase appetite. If you eat one fruit, then after a few minutes the feeling of hunger will arise again. But if you eat 3-6 pieces, the feeling of fullness will remain for a long time, thanks to the dietary fiber of plums.

Prune decoction cleanses the digestive system, and this is very important when losing weight.

Dried fruits can be added to various foods. For example, in the morning oatmeal with dried fruits and nuts will be very healthy and nutritious. This dish will keep you feeling full for a long time and fill the body with many useful vitamins.
Dried plums are often consumed during fasting days with green tea. There is a four-day diet, one of the menu components of which is prunes. This diet includes almost all vegetables, fruits, low-fat dairy products, freshly squeezed juices, boiled eggs, and chicken. It is imperative to drink up to 2 liters of water per day, and not eat after 19.00, in order to get the desired result. By adhering to such a planned diet, you can get rid of 5 kg of excess weight.