Today, it is about a fruit, which is well-known and well-liked by most cultures due to its nourishing and curative effects on the human body. It is the dry prune or the fresh plum. Both are equally nutritious, but the prune is easier to find and more convenient to store and carry as a snack. I decided to put it ahead of the acai today because of its popularity during the fasting Month of Ramadan.
The plum, Prunus domesticus, is a single seed fruit that originated in the Mediterranean basin and spread to different regions of mild climate. However, California grows 60 percent of the world’s supply of prunes. The fruit is eaten fresh in season. The darker species is dried, becoming prune. It is available all year round and everywhere.
The prune is most known for its laxative effect, speeding the elimination of waste. The abundance of soluble and insoluble fiber give the fruit its special healing characteristics. The fruit is consumed whole or as juice to regulate bowel movements. It draws water to the intestines to facilitate elimination. Even babies can be relieved of constipation by taking a teaspoon of the soaked prune’s water.
Prunes are rich in carotenoids and polyphenols like anthocyanins, proanthocyanidins, and neochlorogenic acid. Because of their anti-inflammatory, pain-relieving, and possible cancer-fighting actions in the body, these antioxidants have attracted serious research. A Japanese research studied oligomeric proanthocyanidins, chlorogenic acid, caffeoylquinic acid, and other phenolic acids as well as lignans. In test-tubes, they demonstrated detoxifying effects, indicating special benefits to health.
When fed to rats, prunes appeared to promote bone and vascular health and protect against colon cancer. The combination of the two compounds, polyphenols and soluble fiber, in the fruit seemed to bring the most effects.
The prune has a diversity of nutrients ranging from protein, vitamins A, B, and K, and dietary minerals to phytosterols, soluble and insoluble fiber, and lignans, which are essential to a healthy diet. Its low glycemic effect (the slow assimilation of sugars in the body) slows down the breakdown of sugars, which can help reduce appetite and control weight gain.
In laboratories and in some studies, the viscous soluble fiber in prunes has shown to inhibit the production of cholesterol and its oxidation in the blood vessels. In a study, men with high cholesterol levels were given 12 prunes daily for two months. The prunes in the diet helped lower their cholesterol serum.
The prune also appeared to reduce the incidence of chronic inflammation, osteoporosis, cardiovascular disorders, and certain cancers, possibly due to its unusual composition of fiber, polyphenols, and minerals. Unfortunately clinical testing is not active enough to make it a forefront runner in the superfruit list.
In traditional medicine, prunes are given to raise red blood cell count in anemic conditions.
Whether dried or fresh, the plum comes with a delicious taste, soft and chewy texture, and attractive colors and appearance. The nutrient rich composition and calorie-density of the fruit make it a nourishing snack for growing youngsters as well as adults. It supplies sustainable energy to athletes and the undernourished. Four prunes make a nutritious and filling serving, particularly if combined with raw nuts. Fresh plums make tasty tarts for dessert. Prunes maybe a traditional fruit but very tasty, filling, and healthy. In Arabia, a Ramadan special is a refreshing or warming syrupy dessert made of simmered dried fruits (prunes, dates, figs, apricots, raisins) sprinkled with nuts (almonds, walnuts, pine-nuts). It is served cold or hot depending on the weather. Enjoy the richness of this nutritious dessert!
I wish you all Eid Mubarak! I will be joining you again, Insha Allah, after the Eid break.
 
N.B.: Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.