What Is Prune Juice?
Prunes are plums in dried form. They comprise plenty of fiber and various other nutrients. Usually, it is recommended to have fruit instead of juice. But, recently, prune juice has been gaining momentum as a remedy for relieving constipation and enhancing gut health among all age groups. Prune juice is beneficial for health not only because of its nutrients but also due to its fiber content. The juice also contains several minerals, antioxidants, and vitamins. Though prune juice is prepared from dried plums yet it is not obtained by squeezing the fruit. Commercially, the juice is generally made by boiling prunes in water for a maximum of twelve hours. This permits the beneficial components of the fruit to seep into the water. The pulp and seeds are then strained off.
Prune juice can be easily produced at home by soaking them in water for approximately twenty minutes. The soaked prunes are blended with some added water. Lemon juice can also be added to it to enhance its taste. The fruit is then strained off to obtain the juice.
How Does Prune Juice Help Relieve Constipation?
Prune juice fosters bowel movement in many ways. The juice has abundant sorbitol, which is a type of sugar alcohol. Sorbitol is not completely absorbed or digested in the gut. It produces an osmotic effect and pulls more water into the gut. This assists to loosen up the fecal matter and promotes bowel movements. Due to the laxative effect of the fiber, some manufacturers add prune puree to the juice, which is rich in fiber. Prune juice also contains other substances that further improve gut function, like magnesium, potassium, and a compound called diphenyl isatin.
What Are the Health Benefits of Prune Juice?
Prune juice has a myriad of benefits for everyone. Besides being a mild laxative it provides some other effects too. They are as follows:
1. Has Mild Laxative Effects to Relieve Constipation: Prune juice has been used for ages to relieve constipation, especially in the elderly. Lately, it has been recognized to provide benefits to all age groups. It has a mild laxative effect and can be used as a natural laxative, instead of laxative drugs.
According to a study, the prune products have been proved effective in rendering energy, dietary fiber, and water, and alleviating constipation symptoms in adults.
2. May Assist in Halting the Growth of Colon Cancer: As per a published study, prune juice has positive effects on colon cancer cells. The juice completely halted the growth of colon cancer and induced cell death in cancer cells. So, it can be given as a supplement in colon cancer treatment.
3. Prevents Heart Disease: Due to their rich antioxidant content, prunes are known to prevent and slow down the progress of many diseases, like coronary heart disease. Phenols in prunes may inhibit the oxidation of bad cholesterol, which can cause cardiovascular disease. The potassium found in prune juice is also beneficial for heart health in the long term.
A study from the University of Minnesota in the year 2009 found that consuming prunes help in decreasing the spread of atherosclerosis.
Dried plums also lower cholesterol because of the presence of soluble fiber in them. Dried prune products interfere with the absorption of dietary cholesterol in the body. The fiber binds to bile acids that the liver produces to aid the body in fat digestion, which is then pulled out by the fiber compounds in prunes in the stool. When the body recognizes the loss of these bile acids, the liver produces more of them, which results in higher utilization of cholesterol in the body.
Another advantage by which prune juice is good for the heart is the presence of a high level of vitamin K in it, which is a healthy vitamin for the heart and helps prevent the calcification of arteries.
4. Reduces Oxidative Stress: The oxidative effect caused by free radicals is decreased by the rich antioxidants present in prunes. Prune juice targets one particular substance called peroxyl radical, which is an “intermediary” in the development of certain free radicals, especially the ones that cause plaque buildup in the body. Prune juice, when taken along with coffee, is found to have a huge antioxidative effect on peroxyl radical and is considered to have preventative power over diseases related to this free radical.
Plums and their products also possess significant quantities of lutein and zeaxanthin, two carotenoids that are really essential for the health of the eyes. These antioxidants collect in the macular tissue of the eyes, and a lack of them causes early macular degeneration.
5. Protects Against Liver Disease: Prune juice provides protection against diseases of the liver. In one study, researchers found an improved liver function after including prune juice and whole prunes into the diet.
6. Strengthens Bones: Prune juice is beneficial for the bones too. It increases antioxidant activity within the bones, reverses bone loss by changing the metabolism, particularly in postmenopausal women, and decreases bone resorption.
What Are the Risks and Adverse Effects Associated With Prune Juice?
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Though it is rare, yet possible to develop an allergy to prunes as they contain trace amounts of histamine. This can be checked or controlled by discontinuing the consumption of prune juice and also consulting a physician.
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Prunes form a chemical called acrylamide in very trace amounts through the drying process. Acrylamide is regarded as a carcinogen by the National Cancer Institute. However, if a diet full of whole and fresh foods is taken then, the risk of acrylamide contamination from prune juice becomes extremely low (but it remains high for smokers).
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Prunes or prune juice should not be taken if you are already experiencing diarrhea.
Conclusion:
Prune juice is extracted from whole prune fruits and provides more than twenty important nutrients in just one serving, so it is extremely beneficial for health. It can also be used as a mild laxative and has been proven to protect the liver, heart, and eyes from various diseases. So, prune juice is the best option, whether you are searching for a constipation remedy or just a yummy drink to add to your diet.
