Portable, non-perishable and packed full of fibre, prunes have long played a key role in the quest for a healthy, balanced diet.
And, as prunes go, California Prunes are particularly revered for their size, consistency and concentrated sweetness.
Now the California Prune Board has shared five ways consumers can benefit from its nutritious prunes. Registered Dietitian and Nutritionist Jo Travers explains: “As a versatile ingredient and easy snack, California Prunes are regularly recommended by healthcare professionals worldwide thanks to the impact the vitamins and minerals they contain can have on overall health.
“Over the past decade, researchers have made considerable progress in understanding how eating just a handful of California Prunes a day can benefit the body, from boosting the immune system to improving bone and gut health.”
Fibre
Fibre plays an important role in gut health, which in turn contributes to overall health, lowering the risk of heart disease, strokes and type 2 diabetes among other benefits. Most adults only eat an average of 20g per day, so increasing intake to the recommended 30g is key to better health. A handful of prunes a day is an easy way to boost intake, with just 100g of prunes containing 7g of fibre (soluble and insoluble).
Vitamin K
Known as the blood clotting vitamin, vitamin K plays a role in wound healing, as well as maintaining healthy bones. The recommended daily intake of vitamin K is 1 microgram a day for each kilogram of body weight. Prunes are a high source of vitamin K, with 100g containing 59.5mcg or 79% of the recommended daily intake.
Vitamin B6
Vitamin B6 is important for maintaining a healthy immune system and helps form haemoglobin, which carries oxygen around the body. Vitamin B6 also helps the body convert carbohydrates and protein into energy. 100g of prunes contain 0.21mg of vitamin B6, which is 15% of recommended daily intake.
Manganese and Copper
Along with other nutrients, manganese plays an essential role in bone health and blood clotting, while copper helps the body produce red and white blood cells and supports the immune system. Adults need 1.2mg of copper per day, while the European Food Safety Authority recommends 3mg a day of manganese for adults. 100g of prunes can provide 28% recommended daily intake of copper, and 15% of the daily recommended intake of manganese.
Potassium
Crucial for heart function, potassium can help prevent strokes and high blood pressure among other benefits such as bone health. It is recommended that adults have 3,500 mg of potassium a day, with 100g of prunes providing 37% of the recommended intake.
Jo concludes: “As a nutritionist, it is important I recommend foods to my clients that are healthy, and full of micronutrients and fibre. California Prunes are perfect for that. They are also tasty, cupboard-safe and easy to transport making them an ideal snack and a versatile ingredient, which can be easily incorporated into everyday diets in so many ways.”
www.californiaprunes.net
