When most people hear the word “prune,” they think of dried plums. However, prunes are not just for baking into pies and cookies! Prune juice is a delicious and healthy drink that many people enjoy. But why is it called prune juice? In this blog post, we will explore the history and benefits of prune juice. We’ll also provide some recipes so you can start enjoying this healthy drink today!
What is prune juice made of?
Drinking juice allows you to acquire the advantages of several fruits or vegetables in one serving. Juice is nutritious, easy to make or purchase, and simple to eat. Juices of all types contain various vitamins and antioxidants that your body requires to stay healthy. One sort of juice that is good for your health is prune juice.
A prune is a dried plum, most commonly a dried European plum known as Prunus domestica. The water extracted from these dried prunes is used to make prune juice. This juice is then filtered and pasteurized before being bottled or canned.
What are the health benefits of drinking prune juice?
Prune juice is a healthy drink with many benefits. The vitamins, fiber, and antioxidants in prune juice can help you stay healthy. Vitamin C, for example, is required for the health of your immune system, which helps your body battle colds and sickness. Free radicals have been connected to the development of malignancies and cardiovascular (heart-related) disorders in some cases.
Furthermore, prune juice has the following health benefits:
Digestive wellness
Drinking prune juice is essential for supporting your digestive system. One of its most frequent uses is to alleviate constipation symptoms. It is abundant in fiber and sorbitol (sugar alcohol), which makes it a natural cleanser by improving digestion and increasing bowel motions. People who consume half a cup of prune juice each day normally have no trouble using the restroom regularly.
High blood pressure prevention
Prune juice is also a good choice for those who are struggling with high blood pressure. Potassium and antioxidants are abundant in prune juice. The potassium present in the drink can help to lower your blood pressure by relaxing and widening your blood vessels, while antioxidants help reduce the impact of free radicals in the body. They work together just to lower cholesterol and hypertension (high blood pressure), which is essential for heart health and avoiding heart disease. This, in turn, helps to reduce the strain on your heart.
Promote healthy liver
Prunus juice has traditionally been used to treat hepatitis, a liver illness. When your liver is damaged, it creates dangerous substances. The vitamins and antioxidants in prune juice assist to minimize these compounds, which helps to preserve liver health and combat disease.
The antioxidants present in prune juice also promote healthy liver function. They help to remove toxins from your body and protect your liver cells from damage. This is essential for keeping your liver functioning properly and avoiding diseases such as fatty liver or cirrhosis.
Bowel function
The high fiber content in prune juice helps to keep your bowel movements regular. This is essential for digestive health and preventing constipation. Fiber also helps to reduce the risk of colon cancer by keeping your colon clean and healthy.
A high-fiber diet can help stool travel more quickly through the digestive tract and promote more regular bowel motions.
A person can improve their fiber intake by eating more of the following foods:
- veggies and fruits
- bread, pasta, rice, and cereal made from entire grains
- seeds and nuts
- legumes (beans, peas, and lentils)
A person may also want to think about avoiding foods that can cause constipation, such as:
- items made from milk
- packaged foods
- white bread and white spaghetti are examples of refined grains.
Eating modest, frequent meals may also be beneficial, as regular food consumption can encourage bowel movements.
Controlling appetite
Prune juice is also effective in controlling appetite. This is because it contains fiber and sorbitol, which help to keep you feeling full for longer. This can be helpful for those who are trying to lose weight or maintain a healthy weight.
For starters, prunes are high in fiber, which takes time to digest. Slower digestion implies your appetite is satisfied for a longer period.
Prunes, on the other hand, have a low glycemic index. This means they gradually elevate the glucose (sugar) levels in your blood. This could be attributed in part to their high levels of sorbitol, a sugar alcohol with a sluggish absorption rate. Eliminating blood sugar spikes, which can be induced by foods with a high glycemic index, might help you control your hunger.
Protecting bone strength
Prune juice is also rich in vitamins and minerals that are essential for bone health. These include calcium, phosphorus, and magnesium. These nutrients help to keep your bones strong and healthy. They also help to reduce the risk of osteoporosis, a condition that causes your bones to become weak.
Dried prunes are high in the mineral boron, which helps create strong bones and muscles. It may also aid in the enhancement of mental acuity and physical coordination.
What are the risks of drinking prune juice?
Gastrointestinal distress
- Bloating and gas Prunes contain sorbitol, a sugar that can cause bloating and gas. Fiber, which is also found in prunes, can produce gas and bloating.
- Diarrhea. Prunes contain insoluble fiber that can cause or aggravate diarrhea.
- Constipation. It is critical to consume the right amount of fluids when increasing your fiber consumption. You may become constipated if you do not. When including prunes into your diet, make sure to drink lots of water.
To avoid these issues, gradually incorporate prunes into your diet. It will allow your digestive system time to adjust and should lessen symptoms of gastrointestinal irritation.
Gaining weight
While including prunes and prune juice in your diet can help you lose weight, overdoing it can have the opposite impact.
6 raw prunes (about 57 g) have 137 calories and 21.7 g of sugar. A 1-cup portion of prune juice contains around 182 calories. As a result, you should be cautious of the calories and sugar in these foods, which can mount up if consumed frequently during the day.
Influence on specific health conditions
Consult your physician to see if prunes or prune juice are suitable for you. High-fiber meals and drinks may be harmful to those suffering from certain conditions, such as ulcerative colitis.
Other possible side effects and a word of caution
Prunes contain tiny quantities of histamine, therefore developing an allergy to them is conceivable (but uncommon). If you have allergy symptoms that you believe are caused by eating prunes or drinking prune juice, stop eating prunes or drinking prune juice and visit a doctor.
How much prune juice should I drink to poop?
All children and adults benefit from the use of prune juice to treat constipation. The Mayo Clinic recommends starting with 2 to 4 ounces of prune juice at a time and modifying the dosage as necessary. To induce bowel movement in adults, drink 4 to 8 ounces of prune juice each morning
How to make prune juice?
Mix a quantity of it if you’re looking to alleviate constipation or add additional fiber to your diet. You should avoid the extra sugars and preservatives found in store-bought prune juice because homemade prune juice only comprises prune and water. Filter it and enjoy a naturally rich fiber, potassium, and vitamin K beverage.
Recipe 1
Prune Juice (Basic)
Ingredients:
- 5 to 6 plums
- 1 cup (240 mL) boiling water
This recipe yields 1 cup (240 mL) of juice.
Step 1 – Put 5 to 6 plums in a basin with 14 cups (59 ml) of boiling water. Use boiling water or hot water from the faucet. Please remember that the water will not entirely cover the prunes.
Step 2 – The prunes should be soaked for up to 30 minutes, or until tender. Let the prunes soak at ambient temperature until they gradually soften and absorb most of the water. It should also be slightly swollen.
Step 3 – Combine the soaked prunes and the remaining 34 cups (180 ml) of water in a blender. Add the remaining hot water into a blender with the softened prunes and any water left in the dish. Then, with the cover on, mix the prunes until perfectly smooth.
Tep 4 – Using a fine-mesh strainer, sieve the it. Place the filter over a large serving glass and carefully add it. Push the filter against the sieve with the back of a spoon to extract all of the juice.
Step 5 – Refrigerate the it before serving. To encourage bowel motions, fill the serving glass with ice and consume 12 to 1 cup (120 to 240 ml) of it every day. If you know you’ll need to urinate, drink the juice first and wait until you’re awake before heading out in public.
Recipe 2
Smoothie with Spiced Prune Juice
Ingredients:
- 3 pitted prunes
- 120 mL boiled water
- 180 mL prune or apple juice
- 1/4 cup (60 g) vanilla yogurt
- 1/8 tsp (0.3 g) cinnamon
- 12 tsp (2.5 mL) pure vanilla extract
- 1 sprinkle of freshly grated nutmeg
- 1/2 cup (70 g) crushed ice
- Garnish with a sprig of mint or fresh berries
This recipe yields 1 serving.
Step 1 – Immerse 3 prunes for fifteen minutes in 120 ml boiling water. Pour boiling water from the tap over the sliced prunes in a small basin. Then, let the prunes thaw and expand at room temperature.
Step 2 – Placed the prunes in a blender and puree them. Put the prunes into a funnel or fine-mesh filter in the sink to remove the water. Pulse the crushed prunes in a blender.
Step 3 -In a blender, combine the juice, yogurt, vanilla, spices, and ice. In a blender, combine 180 ml prune juice or apple juice and 60 g vanilla yogurt. 1/8 tsp cinnamon (0.3 g), 1/2 tsp pure vanilla extract (2.5 ml), 1 sprinkle of freshly grated nutmeg, and 1/2 cup crushed ice
Step 4 -About 30 seconds to 1 minute, blend the smoothies. Put the lid on the blender and turn it on to incorporate the ingredients. Blend until the prunes are completely pureed and the ice is smooth.
Step 5 – Put the smoothie into a glass to serve. Sprinkle with a sprig of mint or a few fresh berries if desired. Then, drink the smoothie quickly before the ice melts. To promote regular bowel motions, drink one prune juice smoothie every day.
Conclusion :
Prune juice is a great way to stay hydrated and get your daily dose of fiber. It’s also low in calories and a natural source of antioxidants, making it a good choice for anyone searching for a simple method to improve their health. If you haven’t tried prune juice yet, we recommend giving it a try – you may be surprised at how much you like it!
