The hidden power of prunes: forget what you know about prunes being the food of old age--this sweet and sticky dried fruit with robust flavor promises health and longevity.(FOOD: FRESH PICKED)(Recipe)

Prunes as an alluring superfood?

It's hard to believe. The wrinkly prune has long been associated with bran cereal, irregularity, and retirement homes. Now, thanks to a renaming of these much maligned fruits (these days you're likely to see them referred to as dried plums) and recent research extolling their benefits, prunes are quickly establishing themselves as a wonder food.

Sweet and chewy, with a complex, earthy flavor, prunes are dried European plums; the most common variety is the La Petite d'Agen, a native of southwest France. They were first introduced in California's Santa Clara Valley in 1854 and were intensively grown by Luther Burbank, who is considered the father of the American plum industry. The California Dried Plum Board renamed prunes to the more aesthetically pleasing "dried plum" in 2000.

Whatever you call them, prunes are rich in healthful compounds, including fiber, vitamins, minerals, and phytochemicals, that may help prevent a variety of diseases. They help boost the body's absorption of iron and contain insoluble fiber, the secret weapon for improving sluggish digestion, easing hemorrhoids, and lowering colon cancer risk. The insoluble fiber also produces a compound that helps maintain the body's population of friendly bacteria, which may help prevent the following:

Cardiovascular disease. Prunes are loaded with phenolic compounds, the same class of powerful antioxidants found in berries, red wine, and tea. Phenolic compounds in prunes inhibit the oxidation of LDL (harmful) cholesterol, and can reduce the risk of heart disease. Prunes are loaded with fiber, which also reduces heart disease risk.

Cancer. Because of their high fiber content, prunes may have some anticancer effects, especially in preventing colon cancer. Some studies suggest that prunes may protect against breast cancer, by altering the way the body metabolizes estrogen.

Osteoporosis. Prunes are exceptionally high in the mineral boron, essential in preventing osteoporosis. They're also loaded with potassium, a key to bone health that decreases calcium excretion due to high-salt diets.