Sunsweet Ones :The Benefits of Prunes

SUNSWEET ONES:THE BENEFITS OF PRUNES

Prune nutrition primer: Benefits beyond the nutrition label

Many people are trying to find an eating plan that’s “back to basics” and more focused on whole foods.Sunsweet Ones individually wrapped prunes are a smart solution for those seeking a “real food” that’s great-tasting, convenient, and nutrient-rich.An added benefit is that with Sunsweet Ones, it’s easier than ever to eat an additional serving of fruit anywhere, anytime, every day.

Thebasic nutrition facts of prunes may surprise you with the nutritional stories hidden in the folds of this humble fruit.A serving size of about 4 prunes is just 100 calories and has zero fat and no sodium (5 mg).Prunes are known for being a good source of fiber (3 grams, 11% Daily Value) and they also provide vitamin A (10% Daily Value).

The nutrition behind the folds

New findings in the nutritional benefits of prunes might turn heads – especially among the health conscious who won’t sacrifice taste or convenience in their food choices.

Antioxidants

A large body of research supports the benefits of antioxidant from foods for their ability to help prevent the oxidation of cells and resulting cellular damage.In this way, antioxidants from foods play a key role in protective effects against the development of some diseases, like cancer and heart disease.[1],[2]

Research conducted at the USDA’s AgriculturalResearchCenter on Aging at Tufts found the antioxidant capacity or ORAC (Oxygen Radical Absorbance Capacity) value of prunes was highest, exceeding all other fruits tested, including blueberries, cherries and strawberries.[3]Specifically, prunes contain significant

levels of phenolic compounds, including primarily hydroxycinnamtates (caffeoylquinic acids) and minor amounts of anthocyanins, flavan-3-ol catechin and flavonol rutin.2,[4]

Bone Health

Several new studies on the effect of prune consumption on bone health have been conducted, using both animal models and human subjects, and more are underway.

Prunes contain small amounts of bone-building calcium, magnesium, phosphorous and copper.These nutrients are likely to be well absorbed since prunes have a high organic acid content.2In addition, prunes are high in boron.A 100 gram serving (10-12 prunes) delivers 2.1 mg, which is 100% of the Daily Value for this mineral.

Eating prunes may have positive effects on bone in postmenopausal women.A randomly controlled trial of 58 postmenopausal women conducted in 2002 examined effects on indices of bone turnover by adding prunes (100 g/day) or dried apples (75 g/day) to the diet for three months.[5]The addition ofprunes positively affected insulin-like growth factor-I (IGF-I) and bone-specific alkaline phosphatase (BSAP) activity, suggesting greater rates of bone formation.

A placebo-controlled animal feeding study examined whether prune consumption could be powerful enough to reverse bone loss as is seen in osteoporosis.Osteopenic ovariectomized rats were fed a standard diet or one that included 5% of calories from prunes (low dose), 15% of calories from prunes (medium dose) or 25% of calories from prunes (high dose) for 60 days.[6] Even at low doses, the equivalent of 100 calories/day in humans from prunes (e.g., 4 prunes),improvements were observed in bone density and quality.In a similar study on preventing bone loss in male osteoporotic rats, positive results were found once again.[7]

An exciting human study is currently underway at FloridaStateUniversity. Researchers will be comparing measurements of bone loss among postmenopausal women with osteoporosis or osteoarthritis.Subjects will either be instructed to eat 10-12 nutrient-rich prunes (100 grams) or a comparable amount of dried apples daily for 12 months.

A Potassium Punch

A serving of prunes (4 prunes/40g) provides 290 mg potassium.This surprisingly puts prunes in the top three for potassium level among the 20 most popular fruits.[8]

Potassium is gaining recognition for its role in maintaining normal blood pressure and blunting the effects of salt.Recently two major announcements helped bring more attention to the powerful effects of potassium:

• In 2004, The National Academy of Sciences increased the recommended intake for potassium from 3,500mg to 4,700mg per day due to potassium's positive effects on blood pressure.[9]
• The 2005 US Dietary Guidelines called out potassium among “nutrients of concern” because Americans aren't getting enough.[10]

The American Heart Association estimates that approximately 30 percent of people with high blood pressure are unaware of their condition and only 34 percent of those people have it under control.[11]Therefore increasing consumption of potassium could have a measurable impact on blood pressure, stroke, and possibly heart disease in the U.S.

Gut health and laxation

Prunes are best recognized as being a “functional food” for their ability to alleviate constipation with increased regularity and promote healthy laxation; this is due to several nutrients naturally found in prunes.Just 4 prunes (40 g) provide 3 grams of fiber; about 50 percent of which is soluble fiber and 50 percent is insoluble fiber.In addition, prunes are rich in sorbitol, a sugar alcohol that can have laxative effects.The combination of soluble and insoluble fiber and sorbitol all work to soften stool, increase stool bulk and facilitate mobility.2

The once humbleprune has a fantastic story to tell with NEW Sunsweet Ones individually wrapped prunes:a great tasting, convenient “whole food” option for those seeking a nutrient-packed snack.Sunsweet Ones are available at retailers nationwide in the dried fruit aisle.To find out more about the power of prunes please visit

References:

[1]Vinson J et al. Dried fruits: Excellent in vitro and in vivo antioxidants. J Am Coll Nutr. 2005;24(1):44-50.

[2]Stacewicz-Sapuntzakis M, et al. Clinical composition and potential health effects of prunes: A functional food? Crt Rev Food Sci Nutr. 2001;41(4):251-86.

[3]USDA Agricultural Research Service: High ORAC foods may stall aging. Available at: Accessed Mar. 27, 2007.

[4]Kayano S, et al. Antioxidant properties of prunes (Prunus domestica L.) and their constituents. Biofactors. 2004;24(1-4):309-13.

[5]Arjmandi BH, et al. Dried plums improve indices of bone formation in postmenopausal women. J Womens Health Gend Based Med. 2002;11(1):61-8.

[6]Deyhim F, et al. Dried plum reverses bone loss in an osteopenic rat model of osteoporosis. Menopause. 2005;12(6):755-62.

[7]Franklin M, et al. Dried plum prevents bone loss in a male osteoporosis model via IGF-I and the RANK pathway. Bone. 2006;39(6):1331-42.

[8]Department of Health and Human Services. Food and Drug Administration. 21 CFR Part 101. Docket No. 2001N-0548. Food Labeling; Guidelines for voluntary nutrition labeling of raw fruits, vegetables, and fish; correction. Federal Register Vol. 71, No. 159, Aug. 17, 2006.

[9]NationalAcademy of Sciences, Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004). Washington, D.C.: NationalAcademy Press. Accessed Mar. 22, 2007.

[10]Department of Health and Human Services/US Department of Agriculture. Dietary Guidelines for Americans 2005. Available at: Accessed Mar. 22, 2007

[11]American Heart Association. Heart disease and stroke statistics—2006 update. Circulation. 2006;113:e85.