Studies suggest the following positive effects from certain nutrients.

Bone Health

Prunes may promote healthy bones. Dr. Bahram H. Arjmandi of Florida State University says, "Dried plums (prunes) are the most bone-friendly fruit that I have seen in decades. They are nature's solution to maintaining good bone health." Dr. Arjmandi hypothesizes that the many compounds and nutrients contained in prunes, such as vitamin K, potassium, copper and boron, likely work synergistically to have this positive effect. Additional research is currently being conducted to learn more about prunes and bone health.


Potassium may help prevent hypertension and stroke1 and play a role in helping support cell energy by regulating fluid balance, nerve impulses and muscle contraction to increase energy2.


A diet containing foods with fiber can replace fats and sweets3.

Blood Sugar Control

Soluble fiber may help play an important role in glucose control, helping to normalize blood sugar and insulin levels making diabetes more manageable4.


A fiber rich diet may contribute to maintaining a consistent digestive tract which helps lead to improved digestive health5,6.

1. J. Anderson, Colorado State University Cooperative Extension foods and nutrition specialist and professor; L. Young, M.S., former graduate student; and E. Long, graduate student, food science and human nutrition.12/92. Revised 8/08.

2. Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network. Reviewed last on: 10/1/2007

3. Snack selection influences nutrient intake, metabolism and bowel habits in adult women, Leslie S. Howarth, Yumi Petrisko, Allison Furchner-Evanson, Tricia Nemoseck, Mark Kern. Exercise and Nutritional Sciences, San Diego State University, San Diego, CA

4. Manisha Chandalia, M.D., Abhimanyu Garg, M.D., Dieter Lutjohann, Ph.D., et al. “Beneficial Effects of High Dietary Fiber Intake in Patients with Type 2 Diabetes Mellitus.? The New England Journal of Medicine 342.19 (2000): 1392-1398.

5. Maria Stacewicz-Sapuntzakis, Phyllis E. Bowen, Erum A. Hussain, et al. “Critical Reviews in Food Science and Nutrition.? 41(4):251-286 (2001).

6. Maria Stacewicz-Sapuntzakis, Phyllis E. Bowen, Erum A. Hussain, et al. Department of Human Nutrition and Dietetics, Program for Collaborative Research in the Pharmaceutical Sciences, University of Illinois at Chicago, Chicago, IL.

7. Shirin Hooshmand, Sheau C. Chai, Raz L. Saadat, Mark E. Payton, Kenneth Brummel-Smith, Bahram H. Arjmandi. Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition, 2011; 1 DOI: 10.1017/S000711451100119X