Prune juice is distilled from dried plums, usually by re-hydrating the fruit in water and extracting the liquid. The deep purple elixir is a virtual cocktail of beneficial nutrients and vitamins. Although the most famous characteristic of prune juice is its high-fiber based laxative effect, experts suggest many other health benefits are also possible.

Prunes are high in antioxidants called phenols and are believed to be beneficial to the tissues of the body. Phenols, studies suggest, are helpful in blocking oxygen-based free radicals from damaging the body’s fats. As skin cell and brain cell membranes are composed mostly of fats, drinking prune juice may help protect against cell damage to these vital areas.

Beta-carotene, or Vitamin A, has a huge presence in prunes. As an antioxidant, beta-carotene protects from additional free radical damage. If cells are damaged, the cellular walls can deteriorate or mutate, leading to cholesterol blocked arteries, heart diseases and some cancers. ¼ cup (2 ounces or .45 grams) of prunes contains nearly 17% of the United States daily recommended allowance (USRDA) of Vitamin A. By drinking a glass of prune juice a day, studies suggest you are strengthening your body’s defense against disease.

Many studies have been done on the benefits of a potassium rich diet. Those who have high regular potassium intake are believed by some experts to have a lower risk of stroke and high blood pressure. Prunes are an excellent source of potassium, with a ¼ cup serving containing 316 milligrams, or 9% of the USRDA. If you suffer from high blood pressure and must limit your salt intake, be aware that prunes are extremely low in sodium, with only 1.7 milligrams per ¼ cup serving.

The most beneficial nutrient in prunes and prune juice is soluble fiber. A ¼ cup serving of prunes provides 12.1% of the USRDA of soluble fiber, an immensely helpful nutrient. Fiber normalizes blood sugar levels, slowing the body’s consumption of glucose or sugar. Studies suggest that soluble fiber may help with insulin production, decreasing the risk of diabetes. Fiber may also help those trying to lose weight, as it produces a feeling of fullness in the body, helping to prevent overeating.

The insoluble fiber in prune juice is also beneficial to the body, particularly in liver and intestinal function. In reaction to the indigestible form of fiber, the stomach produces fatty acids that act as a natural laxative, cleaning the colon and helping to maintain healthy regularity. Soluble fiber also leeches bile from the liver, forcing it to produce more using the body’s store of cholesterol. Studies suggest that this process can lower cholesterol levels.

When drinking store-bought prune juice for health benefits, read the label of the bottle carefully. As with many packaged juices, additional sugars and unhealthy ingredients may be added during processing, lowering or negating the health benefits. To make your own, additive-free prune juice, experts recommend simmering five parts filtered water to one part dried plums or prunes for three to four hours. After removing any pits, puree the mixture and enjoy.