Do you like eating prunes or what is known as dried plums and would you like to know the harms of excessive consumption? Here is the key information from this article on prune damage.
What drawbacks do prunes have? What is the optimum dosage of it? Let's find out in this article:
Prune damage
Despite the many advantages of prunes and their high antioxidant, vitamin, and mineral content, excessive consumption is more likely to result in negative effects. The following are prunes' most significant side effects:
1. Acrylamide build-up
Prunes contain acrylamide, a substance that is formed when foods are heated to high temperatures, as they are when they are dried.
Prunes are high in acrylamide, a substance that is both neurotoxic and carcinogenic and whose accumulation increases the risks associated with it.
2. Diarrhea
Prunes have laxative properties because they contain natural laxatives like sorbitol, which can cause severe diarrhoea if consumed in excess.
Additionally, in the event that some individuals are allergic to fructose sugar, which is also present in prunes, diarrhoea may occasionally result.
3. Flatulence and accumulation of gases
Prunes have significant amounts of sugars and complex carbohydrates that are not completely digested; as a result, the undigested components reach the colon where bacteria start to feed on them, causing a significant amount of gas to be produced in the abdomen.
4. Weight gain
Despite the fact that prunes are high in fibre and good for diets, overindulging in them can cause weight gain because of their high sugar content, which raises blood sugar levels and adds to calories.
5. Increased risk of laxative dependence
Prunes are among the effective treatments for constipation, but if the recommended dosage is exceeded, it may worsen the condition by causing a greater need for laxatives and colon laxity, which will make the condition worse and cause other complications.
6. Stool color change
Due to their high iron content, excessive consumption of prunes may also result in a change in stool colour to black, which can occasionally make a person feel anxious.
The right amount of prunes
Prunes must not be consumed in excess of the daily allowance; therefore, two servings of prunes per day is the maximum amount that can be consumed.
Either 10–12 prunes, or about half a cup, can be consumed to make one portion, or you can drink one cup of prune juice.
If your diet does not contain a lot of fibre, you should gradually add prunes to your diet—start by taking 4-5 pills daily, then gradually increase your intake—to prevent digestive system damage.
The benefits of prunes
After demonstrating the negative effects of prunes, it is necessary to highlight some of their main positive aspects, which, of course, apply only when they are consumed in moderation.
- Provides the body with vitamins and minerals
Prunes are a great source of a variety of essential vitamins and minerals, including iron, manganese, copper, potassium, vitamin A, vitamin C, vitamin K, and vitamin B6. This makes them a healthy food for the nervous and muscular systems as well as the circulatory system.
- Protect cells from oxidation
Prunes have a high antioxidant content that helps shield body cells from free radicals, preserving their health and guarding against various diseases.
Prunes support heart health by lowering dangerous cholesterol, controlling blood sugar, and other factors.
- Treat constipation
Prunes have laxative properties because they contain fibre, sorbitol, and chlorogenic acid. Consuming prunes in the right amounts can help treat constipation.
- Promotes bone health
Prunes are rich in antioxidants, anti-inflammatory compounds, and vitamin K, which support bone growth, bone health promotion, and bone density maintenance while lowering the risk of osteoporosis and osteomalacia.