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Benefits of Prunes

Sunsweet is all about helping people feel their best, and for us – that starts with what we eat. Sunsweet Amaz!n™ Prunes and Prune Juice help us feel good from the inside, out. So, check out all the resources below to help you get started.

The Pros of Prunes and Prune Juice

We feel the effects of aging in our bones. Literally! That’s why it’s so important to support bone health through our diets, even in our younger years! In fact, the most critical time to strengthen bones for women is in their 20s and 30s, in order to actually prevent the onset of osteoporosis later in life. The good news is that prunes contain vitamins and minerals essential to bone health. Like potassium, magnesium, vitamin K, and the plant-based compound polyphenols. These important nutrients not only reduce bone breakdown and bone mineral loss, but they actively support bone structure and mineralization too. Studies have even shown that prunes can help lower your risk of bone loss and osteoporosis.

  1. Arjmandi BH, Khalil DA, Lucas EA, et al. (2002) Dried plums improve indices of bone formation in postmenopausal women. J Womens Health Gend Based Med 11, 61–68.
  2. Hooshmand S, Chai SC, Saadat RL, et al. (2011) Comparative effects of dried plum and dried apple on bone in postmenopausal women. Br J Nutr 106, 923–930.
  1. Arjmandi BH, Khalil DA, Lucas EA, et al. (2002) Dried plums improve indices of bone formation in postmenopausal women. J Womens Health Gend Based Med 11, 61–68.
  2. Hooshmand S, Chai SC, Saadat RL, et al. (2011) Comparative effects of dried plum and dried apple on bone in postmenopausal women. Br J Nutr 106, 923–930.

What’s satiety you ask? It’s a feeling of fullness! One great thing about snacking on delicious Amaz!n Prunes is that they can provide satiety, without leaving you stuffed. Thanks to their 3g of dietary fiber and low glycemic index (29!), prunes are digested slowly by the body – which helps sustain energy over a longer period of time. And as a fat-free, 100-calorie snack that’s low in sugar, prunes are a healthy snack that can lower blood glucose levels, suppress hunger, and help with weight control.

  1. Furchner–Evanson Al, Petrisko Y, Howarth L, Memoseck T, and Kern M. (2010) Type of snack influences satiety responses in adult women. Appetite 54, 564–569.
  2. Farajian P, Katsagani M, Zampelas A. (2010) Short–term effects of a snack including dried prunes on energy intake and satiety in normal–weight individuals. Eating Behaviors 11(3), 201–203.
  3. Harrold J et al. Dried fruit (prune) consumption does not undermine active weight management or produce adverse gastrointestinal effects. European Congress on Obesity. Sofia, Bulgaria (HTPO.017), May 30, 2014.
  1. Furchner–Evanson Al, Petrisko Y, Howarth L, Memoseck T, and Kern M. (2010) Type of snack influences satiety responses in adult women. Appetite 54, 564–569.
  2. Farajian P, Katsagani M, Zampelas A. (2010) Short–term effects of a snack including dried prunes on energy intake and satiety in normal–weight individuals. Eating Behaviors 11(3), 201–203.
  3. Harrold J et al. Dried fruit (prune) consumption does not undermine active weight management or produce adverse gastrointestinal effects. European Congress on Obesity. Sofia, Bulgaria (HTPO.017), May 30, 2014.

It’s a known fact, eating fruits is good for your heart – but, it turns out, prunes are particularly good. Not only are they low in sodium and fat, but they contain 3g of dietary fiber in every serving. And that dietary fiber is super important because, in high amounts, it’s been known to lower the risk of heart disease. And what’s more, a study from UC Davis found that eating just 10-12 prunes daily lowered LDL cholesterol levels in men, also known as “bad” cholesterol.

  1. Pereira MA, O'Reilly E, Augustsson K, et al. Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med. 2004; 164:370–6.
  2. Tinker LF, Schneeman BO, Davis PA, Gallaher DD, Waggoner CR. (1991) Consumption of prunes as a source of dietary fiber in men with mild hypercholesterolemia. American Journal of Clinical Nutrition 53, 1259–1265.
  1. Pereira MA, O'Reilly E, Augustsson K, et al. Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med. 2004; 164:370–6.
  2. Tinker LF, Schneeman BO, Davis PA, Gallaher DD, Waggoner CR. (1991) Consumption of prunes as a source of dietary fiber in men with mild hypercholesterolemia. American Journal of Clinical Nutrition 53, 1259–1265.

Of all the health benefits prunes provide, digestive health is the one you’re probably most familiar with. Both Amaz!n Prunes and Prune Juice are great sources of fiber and contain a unique natural component that is absorbed very slowly into the body. This drawn-out process allows for more water to enter the body – which increases moisture and ultimately helps regulate digestion day in and day out.

  1. Stacewicz–Sapuntzakis M, Bowen P, Hussain E, Damayanti–Wood B, and Fransworth N. Chemical Composition and Potential Health Effects of Prunes: A Functional Food?, Critical Reviews in Food Science and Nutrition. 2001;41(4):251–286.
  1. Stacewicz–Sapuntzakis M, Bowen P, Hussain E, Damayanti–Wood B, and Fransworth N. Chemical Composition and Potential Health Effects of Prunes: A Functional Food?, Critical Reviews in Food Science and Nutrition. 2001;41(4):251–286.

Craving more information?

Experts agree – prunes are an important part of a healthy diet! Click around and explore all the Feel Good articles and resources that our nutritionists and registered dietitians have developed.