'Prune' refers to dried Western plums, which are well-known in Korea as a fruit that helps alleviate constipation.
Recently, however, a series of research findings have reported that prunes may also support bone health, blood sugar control, and heart health, bringing renewed attention to prunes as a 'health fruit for the whole family.'
A research team at San Diego State University in the United States conducted a year-long experiment with 66 middle-aged men and found that the group consuming 100g of prunes daily showed a significant reduction in bone resorption markers, as well as improvements in bone structure and strength.
The researchers had participants consume either 0g (control group) or 100g (prune group) of prunes per day. In the prune group, levels of tartrate-resistant acid phosphatase-5b (TRAP5b) and C-terminal telopeptide of type I collagen (CTX) significantly decreased over 3, 6, and 12 months. No changes were observed in the control group. Additionally, the medial circumference of the proximal tibia significantly increased in the prune group.
More recently, the United States Department of Agriculture and the California Prune Board have jointly launched a long-term clinical trial to determine whether prunes, as a common food, can actually help prevent osteoporosis. This study focuses on the 'perimenopausal' period (about three years before and after menopause), when women experience the fastest rate of bone loss. More than 2 million dollars have been invested in this research, and the team plans to analyze changes in bone mineral density, inflammation markers, and gut microbiota when a set amount of prunes is consumed daily.
Most dried fruits are high in sugar, but prunes are an exception. According to research from the University of Sydney in Australia, prunes are sweet but have a low glycemic index (GI) of 29, which helps moderate the rise in blood sugar after meals.
Furthermore, the approximately 7g of fiber per 100g of prunes helps lower LDL cholesterol (bad cholesterol) and binds to bile acids in the gut, promoting their excretion and reducing cholesterol reabsorption. This prevents cholesterol buildup in blood vessels and helps slow the progression of arteriosclerosis. The soluble dietary fiber in prunes also suppresses blood sugar spikes, making them effective in improving insulin resistance.
Studies have also reported that prunes are effective in preventing heart disease. According to research from Pennsylvania State University, postmenopausal women who consumed 50-100g of prunes daily showed significant reductions in inflammation markers and oxidative stress levels, both of which are risk indicators for heart disease. This is considered a beneficial dietary approach for women at increased risk of cardiovascular disease after menopause.
Prunes may also help prevent heart attacks by regulating blood clotting. Prunes contain small amounts of vitamin K, which helps control blood coagulation and reduces the risk of blood clot formation. However, people taking anticoagulants should consult their physician before consuming large amounts. For other healthy adults, prunes can have a positive effect on maintaining smooth blood flow.
Prunes are rich in antioxidants such as anthocyanins, phenolic compounds, and vitamin C. In particular, chlorogenic acid, a representative polyphenol, plays an important role in reducing oxidative stress and suppressing inflammatory responses in blood vessels, thereby helping to maintain vascular health. These antioxidant effects directly protect the function of the vascular endothelium and help prevent vascular damage that can lead to heart attacks.
Prunes can be enjoyed as a snack between meals or naturally paired with yogurt, salads, or cereal. However, it is advisable to keep the daily intake to about 4-5 pieces.
Prunes are an excellent fruit for the whole family. Their abundant dietary fiber, antioxidants, and potassium help stabilize blood pressure, reduce inflammation and oxidative stress, and improve cholesterol levels. With consistent, moderate consumption, prunes may also have a positive effect in preventing heart attacks.
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