Prune Juice: Nutrition, Benefits and How To Make It

In a world filled with sugary, artificial juices, it’s easy to overlook the humble prune juice. But don’t be fooled by its unassuming appearance – this natural elixir is a true powerhouse. From promoting digestive regularity to strengthening bones, prune juice offers a lot of benefits. And the best part? You can easily unlock the power of this nutrient-dense beverage right at home with just a few simple ingredients. This article explores 16 amazing health benefits of prune juice.  In addition, we will also discuss how to make it at home easily.

What is Prune Juice?

Prune juice is made by extracting the liquid from dried prunes, also known as dried plums. Prunes are the fruit of the Prunus domestica tree, a variety of plums that are often dried and preserved for their sweet, concentrated flavor.

When the prunes are juiced, the resulting liquid retains many of the beneficial compounds in the whole fruit, including fiber, antioxidants, vitamins, and minerals.

Nutritional Profile of Prune Juice Prune juice is packed with an impressive array of nutrients. Here’s a closer look at its key components:

16 Amazing Health Benefits of Prune Juice

1. Supports Digestive Health

One of the most well-known benefits of prune juice is its ability to support healthy digestion. This is largely thanks to its high fiber content. This helps to keep things moving smoothly through your gastrointestinal tract.

The soluble fiber in prune juice can help absorb excess water in the intestines, easing symptoms of diarrhea. Meanwhile, the insoluble fiber acts as a gentle laxative to relieve constipation. This helps prevent uncomfortable issues like bloating, gas, and irregularity.

Prune juice is also a natural source of sorbitol, a type of sugar alcohol that has a mild laxative effect. This combination of fiber and sorbitol makes prune juice an effective, natural remedy for occasional constipation.

But the benefits of prune juice for digestion don’t stop there. It also helps break down proteins and carbohydrates for easier absorption. Plus, the antioxidants in prune juice may help reduce inflammation in the gut.

2. Supports Heart Health

The heart-healthy benefits of prune juice are seriously impressive. Thanks to its concentration of antioxidants, fiber, and other beneficial plant compounds, it can help lower cholesterol levels, reduce blood pressure, and generally support cardiovascular function.

Studies have found that drinking prune juice regularly can help decrease “bad” LDL cholesterol while increasing “good” HDL cholesterol. This helps to keep your arteries clear and your heart pumping strong. The soluble fiber in prune juice may also help bind to cholesterol and escort it out of the body before it can be absorbed.

Plus, Prune juice also helps to protect your heart and blood vessels from the oxidative damage. This shields your cardiovascular system from the effects of free radicals and supports overall circulatory health.

3. Supports Bone Health

Believe it or not, prune juice is also a bone-strengthening superstar. It has an impressive nutrient profile, including boron, vitamin K, and antioxidants. This makes it a great choice for maintaining healthy bones and preventing osteoporosis.

Boron is a trace mineral that plays a crucial role in the body’s utilization of calcium, magnesium, and other nutrients essential for bone health. Meanwhile, vitamin K helps facilitate the absorption and incorporation of calcium into the bones.

Studies have found that regularly drinking prune juice may help increase bone mineral density and reduce the risk of fractures. Its antioxidant content may also help protect bone cells from damage and support the body’s natural bone-remodeling process.

Whether you’re young or old, adding prune juice to your diet is a delicious way to keep your bones strong and resilient for years to come. It’s like a natural, vitamin-packed supplement for your skeletal system.

4. Supports Cognitive Function

Prune juice isn’t just good for your body – it’s also a brain-boosting superfood. Studies have found that the nutrients in prune juice can help support cognitive function and protect the brain from age-related decline.

Vitamin C is a powerful antioxidant that helps shield the brain from oxidative stress and inflammation. It also plays a crucial role in the production of neurotransmitters like serotonin and dopamine. They are essential for mood regulation and cognitive performance.

The antioxidants in prune juice, including phenols and flavonoids, have also been shown to have neuroprotective effects. They can help reduce inflammation, prevent neural cell damage, and even stimulate the growth of new brain cells.

Plus, drinking prune juice has been linked to enhanced processing speed, improved short-term memory, and better overall cognitive abilities. It may even help stave off conditions like Alzheimer’s disease and dementia.

5. Supports Immune Function

Prune juice is also a powerful ally for your immune system, thanks to its impressive vitamin C and antioxidant content.

Vitamin C is a crucial nutrient for immune health as it helps stimulate the production of white blood cells and antibodies. It also has anti-inflammatory properties that can help reduce the severity of cold and flu symptoms.

The antioxidants in prune juice, including phenols and flavonoids, also play a key role in supporting immune function. They help neutralize harmful free radicals and prevent the oxidative damage that can weaken the immune system.

Studies have found that drinking prune juice regularly may help reduce the duration and severity of respiratory infections like the common cold. Its antimicrobial properties may also make it effective against other types of pathogens, including bacteria and viruses.

6. Supports Healthy Skin

The nutrients in prune juice make it a true skincare superstar as well. Its high vitamin C content helps stimulate collagen production to keep your complexion youthful and radiant.

Collagen is the protein that gives our skin its plumpness and elasticity. As we age, our natural collagen levels start to decline, leading to wrinkles, sagging, and dullness. But the vitamin C in prune juice can help counteract this, preserving your skin’s firmness and glow.

The antioxidants in prune juice also help protect the skin from environmental stressors and free radical damage that can accelerate aging. This helps shield your complexion from the effects of UV exposure, pollution, and other age-accelerating factors. Additionally, the fiber in prune juice may help regulate blood sugar levels, which can have a positive impact on skin health.

7. Supports Weight Management

If you’re trying to lose weight or maintain a healthy weight, prune juice can be a fantastic addition to your diet. This juice is relatively low in calories – just 137 calories per cup – while being packed with fiber to keep you feeling full and satisfied.

The soluble and insoluble fiber in prune juice helps slow the absorption of sugars, preventing blood sugar spikes. It also helps regulate appetite hormones like ghrelin, which controls hunger.

Studies have found that regularly drinking prune juice can actually help reduce body weight, BMI, and waist circumference. Researchers believe this is due to the combination of fiber, vitamins, and other beneficial plant compounds that work synergistically to support healthy metabolism and fat burning.

8. Supports Urinary Tract Health

In addition to its digestive and heart-healthy benefits, prune juice can also be a powerful ally for urinary tract health. Its diuretic properties and antibacterial compounds make it an effective natural remedy for issues like urinary tract infections (UTIs).

The high fiber and sorbitol content in prune juice help increase urine output, flushing out harmful bacteria that can cause UTIs. Meanwhile, its antioxidants and vitamin C may inhibit the growth of bacteria like E. coli.

Some research has even suggested that prune juice may be as effective as cranberry juice for preventing and treating UTIs. Its ability to acidify urine and create an unfriendly environment for pathogens makes it a great natural alternative to over-the-counter medications.

Whether you’re dealing with a current UTI or just want to support overall urinary tract health, prune juice can be tremendously helpful.

9. May Help Prevent Cancer

While more research is still needed, some studies suggest that the nutrients in prune juice may have cancer-preventive properties. Its high antioxidant content, including phenols and carotenoids, appears to play a key role in this potential benefit.

The antioxidants in prune juice help neutralize free radicals and prevent the DNA damage that can lead to cancer development. They may also inhibit the growth and spread of cancerous cells.

Prune juice’s anti-inflammatory effects are also significant, as chronic inflammation is a major risk factor for many types of cancer. Its fiber content may additionally help bind to and eliminate carcinogenic compounds before they can cause harm.

Specific studies have indicated that prune juice may be particularly helpful for reducing the risk of certain cancers, including colon, prostate, and lung cancer. However, more large-scale, long-term research is still needed to fully understand its cancer-preventive potential.

10. Supports Healthy Aging

Prune juice is truly a superfood for supporting healthy aging. Its impressive nutrient profile, including antioxidants, fiber, and essential vitamins and minerals, works together to protect the body from the ravages of time.

The antioxidants in prune juice help neutralize free radicals and prevent oxidative damage. This protects everything from your skin and brain to your cardiovascular system and bones.

Meanwhile, the fiber in prune juice supports healthy digestion. Its bone-strengthening nutrients, like boron and vitamin K, also help maintain skeletal health and reduce the risk of debilitating conditions like osteoporosis.

Studies have even suggested that regularly drinking prune juice may help improve cognitive function and prevent age-related mental decline. Its ability to reduce inflammation and support healthy blood flow likely plays a role in these brain-boosting benefits.

11. Supports Fertility

Believe it or not, prune juice may also be a fertility powerhouse. Its nutrient-dense profile includes boron, vitamin C, and antioxidants. This makes it a great choice for both men and women who want to conceive.

For women, the vitamin C and antioxidants in prune juice can help regulate menstrual cycles and optimize ovulation. They may also improve cervical mucus quality, enhancing the chances of successful fertilization.

On the male side, the boron in prune juice has been shown to support healthy sperm production, motility, and morphology. This is crucial for male fertility, as issues with sperm quality and quantity are a leading cause of infertility. While more research is still needed, studies suggest that prune juice can give your reproductive health a major boost.

12. Supports Detoxification

Prune juice is also a superstar when it comes to supporting the body’s natural detoxification processes. Its high fiber content, antioxidants, and other unique compounds work together to help eliminate toxins and waste from the body.

The soluble fiber in prune juice can help bind to heavy metals, chemicals, and other harmful compounds in the digestive tract, escorting them out before they can be absorbed. This supports the liver, kidneys, and other key detox organs.

Meanwhile, the antioxidants in prune juice can help stimulate the production of detoxifying enzymes. This enhances the body’s ability to break down and eliminate toxins through urine, sweat, and other pathways.

Some research has even suggested that prune juice may help support the gut microbiome. Its prebiotic fiber and other beneficial compounds can nourish the healthy bacteria that help metabolize and remove toxins.

13. Supports Eye Health

The nutrients in prune juice make it a powerful ally for eye health as well. Its impressive vitamin C, vitamin A, and antioxidant content play a crucial role in protecting the eyes from damage.

Vitamin C is essential for the production of collagen, which helps maintain the structural integrity of the eyes’ corneas and lenses. Meanwhile, vitamin A and the carotenoids in prune juice act as antioxidants, shielding the eyes from oxidative stress.

Studies have found that regular consumption of prune juice may help delay the onset and progression of age-related eye diseases. It may also improve visual acuity and protect against the damaging effects of blue light from digital screens.

The potassium in prune juice also supports healthy fluid balance in the eyes. This is crucial for maintaining proper eye function and preventing issues like dry eye.

14. Supports Bone Strength

During Menopause, Prune juice is especially beneficial for postmenopausal women when it comes to bone health. The combination of nutrients in this juice includes boron, vitamin K, and antioxidants. This makes it a fantastic choice for maintaining strong, resilient bones during this critical life stage.

As women go through menopause, their natural bone density and strength tend to decline due to hormonal changes. But the boron in prune juice can help the body better utilize calcium, vitamin D, and other bone-building nutrients. Meanwhile, vitamin K facilitates the incorporation of calcium into the bones.

Studies have found that regularly drinking prune juice may actually help increase bone mineral density and reduce the risk of fractures in postmenopausal women. Its antioxidant content may also help protect bone cells from damage and support the body’s natural bone-remodeling process.

15. Supports Healthy Digestion

During Pregnancy Prune juice can also be incredibly helpful for expecting mothers when it comes to digestive health. Pregnancy brings a host of gastrointestinal changes and challenges, from constipation to hemorrhoids.

The fiber and sorbitol in prune juice can help relieve constipation. This is a common issue during pregnancy due to hormonal changes and the additional weight of the growing baby. It may also help prevent hemorrhoids by keeping stools soft and easy to pass.

Prune juice’s anti-inflammatory properties can also soothe other pregnancy-related digestive troubles, like bloating, gas, and indigestion. Its antioxidants may even help protect the gut lining from the additional stress it faces during this time.

Of course, as with any food or beverage, it’s important for pregnant women to enjoy prune juice in moderation and check with their healthcare provider. But as part of an overall healthy, balanced diet, it can be a delicious way to support optimal digestion during pregnancy.

16. Supports Hydration

Last but not least, prune juice is a fantastic choice for staying hydrated, both during exercise and throughout the day. Its high water content combined with electrolytes like potassium make it a refreshing, replenishing beverage.

Unlike sugary sports drinks, prune juice provides natural, complex carbohydrates that can help fuel your workouts without causing crashes or spikes in blood sugar. Its fiber also helps to slow the absorption of these carbs, providing steady energy.

The electrolytes in prune juice, especially potassium, help replace what’s lost through sweat during physical activity. This supports muscle function, nerve transmission, and overall hydration status – all of which are crucial for athletic performance and recovery.

Even if you’re not an athlete, the hydrating properties of prune juice can benefit your everyday health and well-being. Its pleasant, slightly tart flavor makes it a tasty alternative to plain water, helping you stay well-hydrated throughout the day.

Potential Side Effects and Risks

While prune juice is generally considered safe for most people, there are a few potential side effects and risks to be aware of:

• Digestive issues: Due to its high fiber and sorbitol content, consuming large amounts of prune juice can cause bloating, gas, and diarrhea, especially in those with sensitive digestive systems.
• Interactions with medications: The high potassium content in prune juice may interact with certain medications, such as ACE inhibitors, potassium-sparing diuretics, and NSAIDs. You should consult a healthcare provider before consuming prune juice if you’re taking any medications.
• Allergic reactions: Some people may be allergic to prunes or other stone fruits, which can cause reactions like hives, swelling, or difficulty breathing. Discontinue use if any adverse reactions occur.
• Blood sugar impacts: The natural sugars in prune juice can affect blood sugar levels. So, people with diabetes or prediabetes should monitor their intake and consult with their healthcare provider.

How to Make Prune Juice at Home?

Here’s a simple step-by-step guide to making delicious prune juice at home:

Ingredients:

• 1 lb pitted prunes
• 4 cups water
• Lemon juice (optional)

Instructions:

• Start by placing the pitted prunes in a large saucepan. Add the 4 cups of water and bring the mixture to a boil over high heat.
• Once boiling, reduce the heat to medium-low and let the prunes simmer for 20-30 minutes. This will help soften them and extract all the flavorful juices.
• Remove the saucepan from heat and let the prune mixture cool slightly. Then, use an immersion blender or regular blender to puree the prunes until smooth and liquefied.
• Strain the prune puree through a fine mesh sieve or cheesecloth to remove any pulp or skin pieces. This will give you a nice, clear prune juice.
• If desired, you can stir in a tablespoon or two of fresh lemon juice to add a bit of brightness and tartness to the flavor.
• Refrigerate the homemade prune juice in an airtight container for up to 1 week. You can enjoy it chilled or at room temperature.

Here are a few tips:

• Use ripe, juicy prunes for the best flavor. Look for ones that are soft and plump.
• Adjust the water amount to your desired thickness. More water will yield a thinner, more juice-like consistency.
• Get creative with add-ins like ginger, cinnamon, or a touch of honey to customize the taste.
• Freeze extra juice in ice cube trays for quick, grab-and-go servings.

Enjoy your homemade prune juice and all the amazing health perks it provides! Cheers to your well-being.

FAQs

1. How much prune juice should I drink per day?

For most adults, the recommended amount of prune juice is 4-6 ounces per day. This amount can help provide beneficial nutrients and fiber while minimizing any potential digestive side effects. However, it’s always best to start with smaller portions and adjust based on your needs and tolerance.

2. Is prune juice safe for children?

Yes, prune juice can be a great option for supporting digestive health in children, especially for issues like constipation. Start with small portions of 2-4 ounces per day and monitor your child’s response. Consult your pediatrician if you have any specific concerns about giving prune juice to your child.

3. How long does homemade prune juice last?

Homemade prune juice will typically last 5-7 days when stored in an airtight container in the refrigerator. For longer-term storage, you can freeze the juice in ice cube trays or small containers for up to 6 months.