ErikIt is an extremely nutritious and beneficial fruit. It contains many vitamins and minerals as well as fiber and antioxidants that can help reduce the risk of chronic disease.
ErikCan be eaten fresh or dried. Plums and prunes both are effective in improving various health conditions, including constipation and osteoporosis.
In the article "How many calories in plums", "what are the benefits of plums", "does plum work the intestines", "what is the vitamin value of plum" Answers to questions will be sought.
Nutritional Value of Plums and Prunes
Plums and prunesis high in nutrients. It contains more than 15 vitamins and minerals, as well as fiber and antioxidants.
Plum Nutrition
Calories of plum is low but contains significant amounts of vitamins and minerals. A plum contains the following nutrients:
Calories: 30
Carbs: 8 grams
Fiber: 1 grams
Sugar: 7 grams
Vitamin A: 5% of the RDI
Vitamin C: 10% of the RDI
Vitamin K: 5% of the RDI
Potassium: 3% of the RDI
Copper: 2% of the RDI
Manganese: 2% of the RDI
In addition eriksmall amounts of B vitamins, phosphorus and provides magnesium.
Prune Nutrition Value
Calories of prunes fresh plumhigher than. The nutritional content of 28 grams of prunes is as follows:
Calories: 67
Carbs: 18 grams
Fiber: 2 grams
Sugar: 11 grams
Vitamin A: 4% of the RDI
Vitamin K: 21% of the RDI
Vitamin B2: 3% of the RDI
Vitamin B3: 3% of the RDI
Vitamin B6: 3% of the RDI
Potassium: 6% of the RDI
Copper: 4% of the RDI
Manganese: 4% of the RDI
Magnesium: 3% of the RDI
Phosphorus: 2% of the RDI
Generally, fresh and dried plums vitamin and mineral content is slightly different. Prunes contain more vitamin K than fresh plums and are slightly higher in B vitamins and minerals.
In addition, calories of prunes, fiber and carbohydrates are higher than fresh plums.
Plums and prunes It has antioxidant, anti-inflammatory and memory enhancing properties. It contains phenols, especially anthocyanins, which are antioxidants.
Eating plumimproves cognitive strength and is important for bone health and heart function. It also has a low glycemic index, therefore eat plumdoes not cause a spike in blood sugar levels.
Different from May to October plum varieties It is available.
Benefits of Eating Dried Plums and Plums
Prune and plum juice is good for constipation
Plum and plum juiceis known to be effective in relieving constipation. This is because dried plumone is the high amount of fiber. One dried plum Provides 1 gram of fiber.
Fiber found in plum it is mostly insoluble fiber, ie it is not miscible with water. Therefore, it plays a role in preventing constipation and speeds up the passage of waste through the digestive system.
The second reason to use the plum and plum juicecontains sorbitol, a sugar alcohol with natural laxative effects. Erik eating is a type of fiber that is often used to treat constipation and relieve constipation psyllium It has been stated that it is more effective than many laxatives.
In one study, 50 grams every day for three weeks erik People who consumed psyllium reported better stool consistency and frequency compared to a group consuming psyllium.
Rich in antioxidants
Plums and prunesIt is rich in antioxidants that are beneficial to reduce inflammation and protect cells from free radicals and damage.
It is particularly high in polyphenol antioxidants, which can positively affect bone health and help reduce the risk of heart disease and diabetes.
Some research, your plumshowed that the amount of polyphenol antioxidants contained twice as much as other fruits such as nectarines and peaches.
Many laboratory and animal studies, erikdiscovered that the polyphenols in one have potent anti-inflammatory effects and their ability to prevent damage to cells that often cause disease.
A test-tube study found that polyphenols in the rectal significantly reduced markers of inflammation associated with joint and lung diseases.
Anthocyanins, a type of polyphenol, plums and prunesThey are the most active antioxidants found in. They have powerful health effects, including reducing the risk of heart disease and cancer.
Helps lower blood sugar
Erik It has properties that can help control blood sugar. Although it is quite high in carbohydrates, erik There is no significant increase in blood sugar levels after eating.
This is due to its potential to raise adiponectin levels, which plays a role in blood sugar regulation.
In addition, fiber in plumis responsible for its effects on blood sugar. Fiber slows the rate at which the body absorbs carbohydrates after a meal and causes blood sugar to rise gradually, rather than spikes.
Plums and prunes lowers the risk of type 2 diabetes. Still, you need to pay attention to the portion sizes. Because calories of prunes high and tasty enough to eat a lot.
Protects bone health
Erikbone healthIt is useful for the protection of. Some studies prune consumptionNi states that it reduces the risk of debilitating bone conditions such as osteoporosis and osteopenia, which are characterized by low bone density.
Plum may have the potential to reverse previous bone loss as well as prevent bone loss.
Plum These positive effects on bone health are thought to be due to its antioxidant content and its ability to reduce inflammation.
In addition, researches, erik It suggests that its consumption may increase the levels of some hormones involved in bone formation.
Erik It also contains several vitamins and minerals that have bone-sparing effects, such as vitamin K, phosphorus, magnesium, and potassium.
Protects heart health
Plums and prunes Regular consumption has a protective effect on heart health.
It has been studied for its potential to lower high blood pressure and cholesterol levels, which are major risk factors for heart disease.
In one study, subjects who consumed three or six plums each morning for eight weeks were compared to those who drank only one glass of water on an empty stomach.
Erik Those who consumed had lower blood pressure levels, total cholesterol, and "bad" LDL cholesterol levels than the group that drank water.
Another study found that men with high cholesterol had lower LDL cholesterol levels after consuming 12 plums daily for eight weeks. Various animal studies have yielded similar results.
Plums and prunes Its positive effects against heart disease are likely due to its high fiber, potassium and antioxidant content.
Can help prevent cancer
A study, dried plumfound that the fiber and polyphenols in XNUMX can help modify colorectal cancer risk factors.
In other laboratory tests, plum extracts it managed to kill even the most aggressive breast cancer cells. Even more interesting, normal healthy cells remained unaffected.
This effect erikone was attached to two compounds - chlorogenic and neochlorogenic acids. Although these acids are quite common in fruits, erikThey are at surprisingly high levels.
Protects cognitive health
Researches, erikfound in polyphenolsIt can improve cognitive function and reduce brain cholesterol levels. This also means a reduced risk of neurodegenerative diseases.
In rat studies, plum juice consumption has proven effective in reducing cognitive deficits due to aging.
ErikThe chlorogenic acid in molasses (and prunes) can help reduce anxiety.
Strengthens immunity
A study on poultry, your plum showed that it may have immune-enhancing properties. Erik chickens who ate showed more recovery from a parasitic disease.
Similar results have not yet been observed in humans, and research continues.
Erik Because it is low in calories, eating this fruit during pregnancy is effective without controlling weight gain.
Prevents premature birth
Erikcontains a good amount of magnesium. Magnesium its contents can relax the muscles. This can help prevent premature contractions and labor pains.
Allows iron to be absorbed
The heart pumps extra blood during pregnancy to meet the needs of the growing baby, which can cause anemia. Plum contains vitamin C, which is vital for better absorption of iron.
Prevents constipation and hemorrhoids
During pregnancy, additional hormones and the growing uterus can cause great damage to the mother's digestive system and make her very sluggish.
For this reason, bloating, constipation and hemorrhoids Problems such as are common. ErikIt is full of fibers that help facilitate bowel movement.
Improves bone health
Pregnancy can damage the mother's bones because the unborn baby needs a healthy source of calcium for the development of their skeletal structure.
ErikIt is rich in calcium and vitamin D and vitamin K, which keeps bones healthy.
Regulates blood pressure
Preeclampsia or high blood pressure can have harmful consequences and even be fatal during pregnancy.
ErikContains potassium, which can regulate blood pressure. It also has a high fiber content, which can help reduce the risk of preeclampsia.
Is There Any Damage of Plums and Prunes?
Although not much your plum it has some negative side effects.
Kidney stone
Eriklowers urine pH. This potentially kidney stonesIt may cause. Therefore, people with a history of kidney stones erikshould avoid skin. However, more research is needed on this, so consult a doctor.
Other Potential Impacts
ErikSorbitol can cause bloating. If the fiber it contains is taken too much, it can also cause constipation.
How to Store Plum?
ErikYou can keep it in the fridge. If it's not yet ripe, you can store it in a paper bag at room temperature until it's ripe. Plums If fully ripe, it will last 3 to 5 days in the refrigerator.
Erik Do you like to eat? Are you one of those who look forward to the plum season like me?
