Add California prunes to daily meals and snacks to benefit your bone, heart, and digestive health

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TORONTO, Jan. 31, 2023 (GLOBE NEWSWIRE) — California prunes are well known for their digestive health benefits, but did you know that enjoying about five prunes a day can also help maintain your heart health? and his bones? Packed with fiber, vitamins and antioxidants, California prunes are an important functional food to add to your favorite meals and snacks. In addition to having a handful of prunes post-workout or tossing some into a salad, you can also puree prunes and add this nutrient-dense addition to smoothies, sauces, soups, and baked goods. That will certainly help you enjoy 5 prunes every day!

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california prunes

What nutrients do prunes provide?

A serving of five prunes has 100 calories, 3 grams of fiber, and is a source of vitamin B2, vitamin K2, potassium, magnesium, and boron. This superfood also contains antioxidants including phenolic compounds, neochlorogenic acid, and chlorogenic acid. Prunes have a low glycemic index (29), which means they won’t cause a dramatic spike in blood sugar levels.

Prunes for the health of your bones

California prunes help keep bones strong. Dietitian Cara Rosenbloom explains that this beneficial effect is likely due to the combination of nutrients found in prunes. “Prunes contain vitamin K, potassium, and antioxidants, which are all associated with better bone health,” says Rosenbloom.

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For postmenopausal women with low bone density, studies show that eating just five or six prunes a day can help prevent bone loss.^one Additionally, a recent review study noted that the phenolic compounds in prunes may be responsible for antioxidant activity that helps slow processes involved in bone loss and may even promote bone formation.² Prunes are great for bone health!

Prunes for the health of your heart

A study published in the Medicinal Food Magazine found that women who eat five to six prunes per day had less inflammation and higher levels of HDL (good) cholesterol, which helps protect heart health.³ Prunes can also help lower LDL (bad) cholesterol levels.⁴ These effects are due in large part to the beneficial polyphenols in prunes, which include neochlorogenic and chlorogenic acid. Prunes also contain fiber, which is another nutrient linked to reducing inflammation and protecting heart health.

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Prunes for your digestive health

California prunes play an important role in digestive health and are well known for their laxative effect. This effect is due in part to the insoluble fiber in prunes and naturally occurring sorbitol, which is a sugar alcohol that doesn’t digest well, so it helps make bowel movements easier. Prunes also help improve the gut microbiome, which is important for overall health.

Prunes and your fitness regime

With a good mix of carbohydrates and potassium, California prunes make a great post-workout snack. “Prunes provide a quick source of carbohydrates to replenish glycogen stores, and they also contain potassium to restore electrolytes lost through sweat,” Rosenbloom says. “Plus, prunes are packed with anti-inflammatory polyphenols to calm inflammation after a workout, as well as bone-strengthening vitamin K.” And an extra bonus? Rosenbloom says prunes are a shelf-stable, easy-to-store, convenient, and on-the-go snack option. Just toss some into a bin and add them to your gym bag!

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New ways to eat more prunes

Aim for five prunes a day to reap the benefits. Snack on a handful of prunes or mix them with nuts and seeds in a nutritious trail mix. Their sweet, slightly earthy flavor is an excellent balance for savory dishes, so try them in casseroles, pastas, salads, and flatbreads or sandwiches. Of course, they’re also delicious in desserts and baked goods.

Rosenbloom says that a great way to eat more prunes is to make a prune puree and use it in cooking and baking. Prune puree adds moisture and flavor to baked goods and boosts the nutritional value of smoothies, salad dressings, soups, sauces, sandwich spreads and more.

To make plum puree: Combine 2 cups (500 ml) pitted California prunes and ½ cup (125 ml) hot water in a blender. Pulse to combine and mix until smooth, scraping down the sides. Add more water if necessary to achieve desired thickness. Store the puree in an airtight container in the refrigerator for up to four weeks.

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prune puree

To use prune puree in baked goods:

To learn more about the health benefits of California prunes or for delicious prune recipes and tips, visit californiaprunes.ca or follow us on Instagram or Facebook @CAPrunesCan.

ABOUT THE CALIFORNIA PLUM BOARD
The California Prune Board was established in 1952 to represent growers and handlers under the authority of the California Secretary of Food and Agriculture. California is the world’s largest producer of prunes with orchards in 14 counties in the Sacramento and San Joaquin Valleys. By promoting a lifetime of wellness through the enjoyment of California prunes, the organization leads the premium prune category with generations of craftsmanship backed by California’s leading food safety and sustainability standards.

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For further media inquiries, please contact:

Raj Mehta, Harbinger Communications

rmehta@harbingerideas.com

(647)-389-7714

^one De Souza MJ, et al. Contemp Clin Trials Commun. 2022;28:100941. Posted on May 28, 2022
² Damani JJ, et al. av nutrition Jan 3, 2022: nmab162. epub ahead of print
³ Hong MI, et al. J Med Food. 2021;24(11):1161-1168.
⁴ ChiuHF, et al. Pharm Biol. 2017 Dec;55(1):974-979.

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