Natural Food Energy | Everything you need to know plums and prune nutrition facts, health benefits. let’s know in this article about the plums and prune health benefits and nutrition facts on health.

Plum and Prune

This versatile fruit can be eaten fresh or dried and is a useful source of immunity-boosting antioxidants

Plums are rich in pectin, a type of soluble fiber that absorbs and neutralizes toxins in the large intestine, which means that they have excellent detoxifying properties.

They’re great for helping anyone who is prone to anemia because they’re packed with iron, which is crucial in the formation of red blood cells. They also contain malic acid and antioxidant vitamin C, which enhances the absorption of iron.

Prunes are dried plums, both of which have made headlines in relation to their rich phytochemical content, namely chlorogenic and chlorogenic acids.

These antioxidant compounds help to neutralize hazardous free radicals in the body, protecting cells from damage and slowing down the aging process.

Containing many of the same nutrients as fresh plums, prunes also have a very beneficial effect on the digestive system. They have long been used as the most effective, yet gentle, natural remedy for constipation.

Prunes contain a natural laxative called diphenyl isatin, which is why they are so useful for keeping the bowel regular.

Their fiber-rich bulk softens food waste that has dried out during an excessive delay in the colon and helps it move painlessly on and out of the body. Yet they may also slow the movement of food from the stomach if it is emptying too quickly, causing indigestion or wind.

Prunes are known to lower cholesterol by helping the body to excrete fats, and feeding the good bacteria in the intestine, helping to prevent harmful bacteria breeding.

While prunes have long been regarded as a rich source of fiber, it is perhaps less well-known that, weight for weight, they are the most potent of all antioxidant foods.

Eating prunes is also a sweet way of increasing beta-carotene and potassium intake. Their high level of potassium keeps blood pressure in check,

while their vitamin B6 protects the heart and boosts brainpower. Like plums, prunes are also full of iron, which provides energy and prevents fatigue, making them an ideal snack for anyone who exercises strenuously.

Their combination of iron and vitamin A is especially good for stimulating hair growth, while vitamin A itself maintains youthful skin and protects the eyes.

Plums and Prune Nutrition


Vitamins A, B2, B3, B5, B6, C, k, beta-carotene, folic acid; calcium, copper, IODINE, IRON, MAGNESIUM, MANGANESE, PHOSPHORUS, POTASSIUM, SELENIUM, zinc; malic acid; carbohydrate; fiber

Plums Nutritional Value

1 plum contains the following Nutrients

  • Calories: 30
  • Carbs: 8 grams
  • Fiber: 1 gram
  • Sugars: 7 grams
  • Vitamin A: 5% (RDI)
  • Vitamin C: 10% (RDI)
  • Vitamin K: 5% (RDI)
  • Potassium: 3% (RDI)
  • Copper: 2% (RDI)
  • Manganese: 2% (RDI)

Prunes Nutritional Value

By weight! Prunes are higher in calories than plums. One-ounce (28 Grams) serving of prunes contains the following Nutrients!

  • Calories: 67
  • Carbs: 18 grams
  • Fiber: 2 grams
  • Sugars: 11 grams
  • Vitamin A: 4% (RDI)
  • Vitamin K: 21% (RDI)
  • Vitamin B2: 3% (RDI)
  • Vitamin B3: 3% (RDI)
  • Vitamin B6: 3% (RDI)
  • Potassium: 6% (RDI)
  • Manganese: 4% (RDI)
  • Magnesium: 3% (RDI)
  • Phosphorus: 2% (RDI)

Plums and Prune Health Benefits


It reduces or eliminates bacteria that can lead to skin infections. It kills germs better than any other product period.  Unlike many other skin disinfectant products that are based upon alcohol or antibiotics, it is alcohol-free and actually improves the skin through repetitive use.

It contains vitamin E which is a powerful antibacterial that helps the body fight off infections like fungus infection, bacterial infection, etc.


It helps to protect and defend the human body from viral infection. It has vitamin D which can help to reduce inflammation caused by the influenza virus and increased the number of antimicrobial proteins that fight against viruses.

It also has vitamin C that may prevent infection caused by viruses like cold, flu and pneumonia.


It is a big source of antioxidants like vitamin C, vitamin E, and zinc, etc. Vitamin C creates a brighter complexion and evens out skin tone while diminishing the appearance of fine lines, wrinkles dark circles and black spots.

It may help to prevent the formation of free radicals that are known to cause many diseases like cancer and protect your skin cells from damage. It makes your skin beautiful, glowing, shiny, young and beautiful.


It has anti-inflammatory effects that may help to reduce the risk of many diseases like acidity and inflammation in your stomach, joints, and muscles. It can not only help to improve your digestion but also enhance the function of your liver.

It is a big source of fiber, vitamins, minerals and also has high amounts of omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.


It is a big source of natural ingredients like vitamin E and vitamin A etc.Vitamin E helps fight the effect of free radicals that cause signs of aging by reducing your wrinkles and fine lines quickly and also prevent your skin from flaking, drying, and peeling.

It stops the aging process, making you look young and attractive. It fights the aging process not only in women but also in men and leaves no oil in your skin

It moisturizes, brighten, tighten, and lift up your sagging skin, especially the skin around your eyes and neck. Vitamin A makes your skin look amazing.


It has the ability to inhibit the production of cancer-causing properties, speed up the repairing process of DNA and to decelerate the proliferation of cancer cells.

It contains vitamin D which is one of the most studied supplements for cancer prevention and treatment right now. It also contains vitamin A, vitamin C, vitamin E, and vitamin B3 help to prevent cancer.

Vitamins C and E also fight for skin cancer. Vitamin B3 supplement called nicotinamide also reduced the risk for developing actinic keratosis, a common precancer of the skin.

Vitamin A also stimulates fibroblasts “the cells responsible for developing tissue that keeps skin healthy”


It helps to clean the blood by removing impurities from the blood in the liver, where toxins are processed for elimination, eliminates toxins through the kidneys, intestines, lungs, lymphatic system, and skin.

When the sluggish feeling we get during the day can be the result of excess toxins in the body it eliminates toxin and boosts energy levels.

It also helps to support digestion and strengthen your immune system.

It plays an important role to make your skin healthy and glowing by removing all impurities, toxins, pollutants, and dead skin cells from the skin.


It contains fibers and chemicals that help to slow down the digestion of carbohydrates and sugar and increase the level of insulin in the body, leading to a reduction in blood sugar. It also controls the cholesterol level in the body.


It includes vitamins and nutrients that encourage proper mitochondrial function, fights oxidative stress, get rid of brain fog, and support your body’s metabolic function. The main goal is to support the whole body, to keep you performing at your best.

It contains vitamin B-12 that you need for good health help the body convert the food you eat into glucose, which gives you energy. It also contains vitamin D which is proved to boost energy within the cells.


It helps to keep your brain healthy. It contains vitamins, minerals, and many nutrients which contribute to healthy blood flow. “And healthy blood flow means a healthy brain.”

Having vitamin B12, in particular, is one of the best vitamins for the brain it improves the working efficiency of the brain and having vitamin B and vitamin C can also help support brain health because of its high antioxidant activity


Hair, teeth, and nails plays a very important role in human personality they increased the beauty of a person therefore it contains the best vitamins and nutrients for hair, teeth, and nails.

Vitamin A, All cells need vitamin A for growth it helps to protect hair follicles.

Vitamins B, One of the best-known vitamins for hair growth also called biotin. It is so closely related to the growth of healthy hair that studies indicate approximately 38% of all females with hair loss issues have biotin deficiencies. It is also very important for nail health.

Vitamin C. An antioxidant to prevent hair damage and support collagen levels. It is also increased the beauty of your nails and makes your nails strong.

Vitamin D, Vitamin E, Iron and Zinc also increase the growth of hair makes hair shiny and smooth.

Calcium: Calcium is one of the most important minerals for healthy teeth because it strengthens your enamel, as well as potassium and phosphorus, which is also very good for healthy teeth.


Everybody desires good, beautiful and shiny skin therefore it contains vitamin A which is a very effective antioxidant that decreases the size of sebaceous glands and the amount of oil skin produces.

Help the body shed off dead skin cells and also contain vitamin C, also known as ascorbic acid, acts as an antioxidant, helping to protect your body’s cells from the damage caused by free radicals.

Having vitamin E in it contributes to the protection of cells from oxidative stress, which can help protect against premature aging and wrinkles as well as improve the appearance of scars and imperfections.

It helps to lighten age spots, pimples, and pigmentation patches. It also helps to protect the skin from sun radiations and makes your skin healthy and glowing.


As we know that beautiful eyes having long eyelashes and good eyesight increased our personality.

They contain vitamin A plays a crucial role in vision by maintaining a clear cornea, which is the outside covering of your eye, as well as the mineral zinc, is a powerful antioxidant that protects against cell damage it is also naturally found in your eyes.


Heart is a very important part in our body a healthy heart means a healthy life, therefore, it helps to lower blood pressure, improve and manage levels of cholesterol and other fats in the blood, improve your body’s ability to manage blood sugar and insulin levels, which lowers your risk of diabetes and help you maintain a healthy weight.

It also helps to improve workout efficiency, lower cholesterol level and decrease the risk of heart disease and stroke.


As we know that the immune system is made up of a network of cells, tissues, and organs that work together to protect the body.

It has vitamin C which is one of the biggest immune system boosters of all. In fact, a lack of vitamin C can even make you prone to getting sick.

It also has vitamin B6 which is vital to supporting biochemical reactions in the immune system and having vitamin E is a powerful antioxidant that helps the body fight off infection.


As we know that many health benefits are associated with musculoskeletal fitness, such as reduced coronary risk factors, increased bone mineral density (reduced risk of osteoporosis), increased flexibility, improved glucose tolerance, and greater success in completion of activities of daily living therefore a good musculo­-skeletal system is very important in life.

It has calcium which is the most abundant mineral in the body. (Ninety-nine percent of the body’s calcium is found in the skeleton.) The calcium salts of bone are a valuable mineral reserve that maintains normal concentrations of calcium and phosphate ions in body fluids.

It helps to increase the red blood cells, white blood cells, and other blood elements that are produced in the red marrow, which fills the internal cavities of many bones.


Are you suffering from constipation, allergies, fatigue, skin problems, mood swings, bad breath or food intolerance abdomen pain? These problems may be rooted in your digestive system. Therefore a good digestive system is very important for a good and healthy life.

It has vitamin B12 which is a powerhouse. Vitamin B12 helps make DNA, nerve and blood cells and is crucial for a healthy brain and immune system.

Having B vitamins help the body create red blood cells and gain energy from food. It also has vitamin C to help your body produce enough collagen to maintain the tissues of your digestive tract and having vitamin D absorbs calcium from food and injects it into the body.

It is also proved to save you from developing diseases in the digestive tract. It minimizes the risks of colon cancer.

Simple Plums and Prune Recipes


  • 250g/9oz/scant 1 cup soft pitted prunes
  • Juice of 2 oranges
  • A pinch of ground cinnamon
  • Plain bio-yogurt, to serve

Put the prunes in a pan with the orange juice and cinnamon, and bring to the boil. Reduce the heat, then simmer, covered, for about 15 minutes. Serve with yogurt.


  • 16 ripe but firm plums
  • 2 tsp ground allspice
  • 2 tbsp dark brown sugar
  • 250ml/9fl oz/1 cup orange juice
  • Grated zest of ½ orange
  • Plain bio-yogurt, to serve

Place the plums in a large ovenproof dish. Add the allspice, sugar, orange juice, and zest, and bake in a preheated oven at 180°C/350°F/ gas mark 4 for 30 minutes. Serve with the yogurt.