How many prunes to eat per day?

Include prunes in the daily diet and its health benefits

Prunes are rich in vitamins, minerals, fiber and antioxidants, they offer multiple health benefits. Among them, stand out for their ability to combat constipation and improve cardiovascular health. To be a powerful source of antioxidants and potassium, they also help to eliminate toxins and to hold less liquid.

Prunes: properties and health benefits

A study of the Catholic University of Santiago of Guayaquil reveals that, by subjecting the plums to a drying process, its properties are concentrated, giving them more nutritional power. Below, we highlight some of its main benefits:

• Rich in antioxidants: Are considered one of the fruits with the highest antioxidant capacity, protecting the body from oxidative stress.

• High in potassium: Helps to combat water retention, improving the elimination of toxins.

• Source of fiber: To be rich in fiber, are highly effective against constipation.

• Energy in small portions: Ideal as a healthy snack, they provide energy without any excess.

Recommended daily intake of prunes

The nutritionist Janhavi Damani recommend eating between six and twelve prunes a day. This regular consumption helps to reduce markers of inflammation in menopausal women, promoting bone health and reducing the risk of loss of bone mass.

What is the best time to eat prunes?

For those looking to relieve constipation, experts suggest eating a handful of prunes in the morning, before breakfast, for best results.

10 ways to incorporate the prunes in your diet

1. Healthy Snack- They are a great snack nutritious.

2. Shakes: Add them to smoothies for a sweet and nutritious.

3. Salads: Mix and match with nuts or cheese for a mixture of sweet and sour.

4. Cereals: Add to granolas are or muesli for added fiber.

5. Sauces and jams: Use them in sweet and sour sauces or homemade jams.

6. Cookies and biscuits: Ideal for giving a naturally sweet taste.

7. Yogurts: Add them to a rich texture and a touch of sweetness.

8. Breads: Incorpóralas in pastries healthy.

9. Chopped: The perfect cheese boards.

10. Traditional dishes: Go well in stews and tagines.

Other dried fruits that you can include in your diet

In addition of prunes, raisins, figs, dates and dried cranberries are excellent options to complement a balanced diet. These foods offer additional nutrients such as antioxidants, calcium, and iron, benefiting the cardiovascular health, gastrointestinal, and bone.