Plums can relieve constipation, are good for the heart, bones and joints and lower blood sugar, thereby preventing some diseases like diabetes.
Plum is a popular summer fruit, with a characteristic sweet and sour taste, helping to supplement many vitamins and minerals. Some people are afraid to eat plums for fear of internal heat or acne. However, according to experts, plums have some unexpected benefits.
Plums contain many nutrients
Fresh and dried plums are high in nutrients. They contain more than 15 different vitamins and minerals. Prunes are low in calories, but rich in fiber, antioxidants, and important vitamins.
In each plum has 30 calories, 8g carb, but contains up to 5% vitamin A, 10% vitamin C, 5% vitamin K. In which, vitamin A helps protect the eyes, reducing the risk of some types of cancer. Vitamin C is good for the skin, vitamin K strengthens bones and joints and helps the body produce many proteins needed in the process of stopping bleeding.
Prunes and prune juice have long been known to relieve constipation. This is partly due to the high amount of fiber. One prunes provide about 1g of fiber. The fiber in prunes is mostly insoluble (insoluble in water).
It plays an important role in preventing constipation, enhancing digestion and excretion.
Additionally, prunes and prune juice contain sorbitol, which is a sugar alcohol with a natural laxative effect.
Eating prunes has been shown to be more effective at treating constipation than many other laxatives, such as psyllium, a plant commonly used to relieve constipation, according to a new database. US National Institutes of Health (NIH).
A study by the Department of Gastroenterology – Hepatobiliary Medicine and Department of Internal Medicine, Iowa Carver University School of Medicine found that people who consumed 50 g of plums daily for three weeks had better digestion and excretion than those who ate plantain.
However, eating too many prunes at once can cause diarrhea. Experts recommend that each person eat about 45-87 g of plums a day. If drinking prune juice, the doctor recommends using the unsweetened version, only drink less than 235 ml per day.
Rich in antioxidants
Prunes are rich in antioxidants, which help reduce inflammation and protect cells from free radical damage. They are especially rich in polyphenols, which have a positive effect on bone health, reducing the risk of cardiovascular disease and diabetes.
In fact, some studies show that plums contain twice as much polyphenol antioxidants as other popular fruits like peaches. Laboratory and preclinical studies have found that the polyphenols in prunes and prunes have powerful anti-inflammatory effects that may prevent cell damage.
Polyphenols in prunes significantly reduce inflammatory markers, joint and lung diseases. Among plum polyphenols, anthocyanins are the most active antioxidants. They have powerful health effects, including reducing the risk of heart disease and cancer.
Reduce blood sugar
Plums have properties that help control blood sugar. Despite their relatively high carb content, prunes and prunes do not significantly increase blood sugar after eating. This is because they increase levels of adiponectin, a hormone that regulates blood sugar levels.
The fiber in plums slows down how quickly the body absorbs carbs after a meal, causing blood sugar to rise gradually rather than suddenly.
Consumption of fruits like prunes and prunes reduces the risk of type 2 diabetes.
However, prunes are high in calories and easy to cause overeating. A reasonable serving size is less than 87 g per day.
Dried plums promote bone health
Prunes are beneficial for improving bone health. Some studies show that this fruit reduces osteoporosis.
Scientists are not sure why prunes have a positive effect on bone health. However, many experts believe that their antioxidant content and anti-inflammatory abilities play an important role. Research shows that eating prunes increases bone-forming hormone levels.
Prunes also contain several vitamins and minerals that protect bones, including vitamin K, phosphorus, magnesium, and potassium.
Eating plums is good for the heart
Eating plums regularly can protect the heart. They lower blood pressure and cholesterol, which are major risk factors for heart disease.
In one study, scientists showed that drinking prune juice or eating three to six prunes every morning for eight weeks had significantly lower levels of blood pressure, total cholesterol, and “bad” LDL cholesterol compared with with the water-only group.
Another study found that people with high blood pressure had lower cholesterol levels after eating 12 prunes a day for 8 weeks.
Plums are good for the heart because they are high in potassium fiber and antioxidants.
Thuc Linh (According to Healthline)