Research and discoveries added in the last 15 years to the convenience of a fruit that should be part of the diet of any person, at any age, athlete or not.


As the years go by, there are more and more attributes that research worldwide discovers about the prunes. With so much corroborated scientific information, shouldn’t it already be on the podium of global superfoods? Competing with other requirements?

The latest discoveries from Oklahoma State University in the United States indicate that prunes help increase muscle mass and lose fat at the same time. In fact, it significantly increases the concentrations of IGF-1, a protein responsible for regulating growth hormone, leading to the development of bones and muscle tissue.

In fact, now, “high-performance athletes use its properties synthetically for three main reasons: to lose fat, improve their resistance and add muscle mass,” says Pedro Acuña, executive director of Chileprunes.

We must not forget that, in addition, they favor blood flow and that their soluble and non-soluble fiber content is high (6.1 grams per 100 grams), giving you the fuel that the body requires to exercise.

Prunes are the dried form of any variety of plum, obtained through a dehydration process. By drying it, it is possible to lengthen its conservation period, while it acquires physical characteristics and its own flavor and aroma, different from that of the fresh one.


Well deserved recognition

But this discovery is just one of those that have been revealed in less than 15 years.

The benefits of prunes, with scientific evidence already demonstrated, are many and one of the first had to do with being a natural product against constipation. In 2011, the Alimentary, Pharmacology and Therapeutics published an article mentioning that this fruit is high in fiber and sorbitol, components that help to have a better bowel movement.

Over the years, the good news has been falling one after another: it relieves constipation, prevents premature aging, promotes cardiovascular health, to which is added a great antioxidant power. Prunes are an excellent source of fiber, in fact, in 100 grams of the fruit there are 6.1 grams of fiber.

It also reduces the risk of cancer: A 2015 study from the Boston Experimental Biology Conference found that they helped reduce the risk of colon cancer by facilitating the retention of intestinal bacteria in the colon.

They also contain boron, a mineral that can help build bones. This fruit can prevent the effect of radiation on the bone marrow, therefore, it helps prevent loss of its density. The prunes is one of the best foods for the treatment of osteoporosis, which affects older people, especially women. The evidence was provided a few years ago by researchers from the Department of Nutrition and Food Studies at George Mason University in Virginia (USA), and from Texas A&M AgriLife Research in College Station.

Another benefit: A study in the British Journal of Nutrition mentions that the antioxidants along with the soluble fiber it contains can help reduce cholesterol levels, as well as delay the development of atherosclerosis.

Add and continue: A 28-gram serving of prunes contains vitamins K (21% of the recommended daily intake) and, to a lesser extent, vitamins A, B2, B3, B6; minerals such as potassium, iron, copper, manganese, magnesium and phosphorus.

Prunes are a wonderful food for the liver. They prevent deterioration associated with age, which delays the deterioration of cognitive abilities typical of old age, so in addition to taking care of your body, you will do the same with your brain.

Finally, in times of pandemic, an additional attribute was also found: the relationship between vitamin K -which it has in abundance- and the best response that the body has against the coronavirus thanks to it (source: Food Magazine / July 12 2020)

“As the main exporter of prunes in the world, from Chile we invite you to consume this product in any of its formats,” adds Pedro Acuña.

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