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19 Benefits of Eating Plums For Your Body Nutrition Facts 2022

19 Benefits of Eating Plums For Your Body Nutrition Facts 2022

19 Benefits of Eating Plums For Your Body Nutrition Facts 2022

Can Lower Blood Pressure · 2. Protection Against Cell Damage/Cancer · 3. Can be Ideal For Weight Loss · 4. Low Calories · 5. Great For Bone 

Plum Health Benefits

  • Heart disease. Phytochemicals and nutrients in plums lower the inflammation that triggers heart disease.
  • Anxiety. A plum a day may keep anxiety away. …
  • Constipation Relief. …
  • High blood pressure and stroke. …
  • Rich in antioxidants. …
  • Reduce blood sugar. …
  • Bone health.

Nine benefits of Plums and how to consume it

plums benefits is the dehydrated form of this fruit, which has many nutrients necessary for the proper functioning of the body and can be an excellent ally to help relieve constipation and regulate the functioning of the intestine, as it is rich in fibres. 

Also, this fruit has other benefits, such as improving blood circulation, reducing the risk of cardiovascular diseases and helping to reduce appetite, for example. 

Pplums benefits also contributes to the body’s detoxification because it has pectin, a type of fibre that helps remove toxic heavy metals from the body, such as lead or mercury, which can be present in fish, fruits and vegetables bought at the supermarket. 

The main benefits of plums benefits are the following:

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19 Benefits of Eating Plums For Your Body Nutrition Facts 2022

1. Fight constipation

plums benefits is rich in soluble fibres, such as pectin, and insoluble fibres, such as cellulose and hemicellulose, which absorb water from the digestive tract, forming a gel that helps regulate the intestine, relieve constipation and reduce the risk of haemorrhoids. 

Also, this fruit has sorbitol, a natural laxative that facilitates the elimination of faeces. 

2. Protects against cardiovascular diseases

plums benefits has several nutrients in its composition that reduce the risk of cardiovascular diseases, such as myocardial infarction and atherosclerosis. Vitamin C in the plum keeps the blood vessels healthy; vitamin K prevents calcification of the arteries, and pectin helps reduce cholesterol since it reduces the absorption of fats from food. 

Likewise, certain studies have shown that eating a plums benefits a day helps control blood pressure because it contains flavonoids and polyphenols, which are anti-inflammatory and antioxidant.

Learn more about other foods to lower blood pressure.

3. Helps lower cholesterol

Pectin, a soluble fibre present in Plums acts by reducing the absorption of fat from food and, in this way, helps lower cholesterol responsible for the formation of fatty plaques in the arteries, which make them narrower and less flexible, causing atherosclerosis, which can lead to heart attack, heart failure, and stroke

4. Control blood glucose

The soluble fibres in Plums, such as pectin, help slow the absorption of glucose in the diet, which promotes the reduction of blood sugar levels and improves the body’s response to insulin, helping to prevent and treat diabetes mellitus. 

Also, the sorbitol present in Plums allows dietary sugar to be absorbed slowly, which is why it provides better glycemic control. 

See more tips for lowering blood sugar in the following video:

19 Benefits of Eating Plums For Your Body Nutrition Facts 2022
19 Benefits of Eating Plums For Your Body Nutrition Facts 2022

5. Helps lose weight

Plums can help in weight loss because it is rich in fibres that reduce digestion time and increase the feeling of satiety after eating, which reduces appetite. 

Prune polyphenols have an anti-adipogenic effect; they help reduce the formation of fatty tissue in the body, favouring weight loss. PlumsPrune polyphenols have an anti-adipogenic effect; they help reduce the formation of fatty tissue in the body, favouring weight loss. 

However, it is essential to be careful when using this fruit to lose weight, as consuming large amounts can have the opposite effect. To take advantage of the benefits of Plums and lose weight, the idea is to eat a maximum of 2 units per day.

Learn about other foods that help lose weight. 

6. Improves bone health

Plums is a source of nutrients such as boron, vitamin K and calcium, which have protective effects and help in the formation and maintenance of bone cells; for this reason, they act in the prevention and treatment of osteoporosis. 

Some studies show that Plums can reduce the risk of osteoporosis in menopausal women, so it is advisable to eat at least one prune a day to obtain this benefit.

7. Prevents cancer

The polyphenols present in Plums have antioxidant and anti-inflammatory action, which reduce cell damage and prevent cancer development. Some studies have shown that Plums increases and improve intestinal bacterial flora, thus reducing the risk of bowel cancer. 

Learn more foods that help prevent cancer. 

19 Benefits of Eating Plums For Your Body Nutrition Facts 2022

8. Protects against lung diseases

Plums antioxidants, such as polyphenols, fight free radicals that cause lung damage, especially in smokers. Polyphenols also improve lung health and help reduce the risk of pulmonary emphysema, chronic obstructive pulmonary disease (COPD), and lung cancer. 

9. Prevents anaemia

Plums is rich in iron, which helps prevent and treat anaemia, which occurs when the blood does not have a sufficient amount of iron, which is necessary for the proper functioning of red blood cells.

Learn about other foods to combat anaemia. 

10. Nutritional information table

  • The following table shows the nutritional composition of 100 grams of prune:
  • ComponentsQuantity in 100 g of prunes
  • Energy198 calories
  • protein2.9g
  • fats0.3g
  • carbohydrates37.8g
  • fibers15.6g
  • Vitamin A (retinol)119mcg
  • Vitamin E0.43mg
  • Vitamin C1.0mg
  • vitamin K59.6mcg
  • vitamin B10.051mg
  • vitamin B20.186mg
  • vitamin B31,882mg
  • vitamin B60.205mg
  • folate4mcg
  • Calcium38mg
  • Iron3.0mg
  • Potassium830mg
  • Match
  • 69mg
  • Hill10.1mg
  • Magnesium41mg
  • It is essential to mention that, to obtain all the benefits above, prunes must included in a balanced and healthy diet. 

11. Healthy recipes with prune

A simple way to consume this fruit and thus increase the amount of fibre in the diet is to blend prune with granola, cereal and yoghurt. 

Other quick, easy to prepare and nutritious recipes with prune are the following:

19 Benefits of Eating Plums For Your Body Nutrition Facts 2022
19 Benefits of Eating Plums For Your Body Nutrition Facts 2022

12. Prune Smoothie

Ingredients

  • 400 ml of cold cow’s milk or other milk;
  • Two frozen bananas cut into slices;
  • Two prunes;
  • One tablespoon of 100% cocoa;
  • One tablespoon of peanut butter.

preparation mode

Wash the plums well, cut them in half and remove the pits. Blend all the ingredients and serve immediately.

13. Salad with prunes 

Ingredients

  • 1/3 of lettuce;
  • 200 g of spinach;
  • One carrot;
  • Three prunes;
  • 90-100 g of diced cheese;
  • 90-100 g of diced Serrano ham;
  • One splash of olive oil;
  • Salt to taste. 

14. preparation mode

Wash the lettuce, spinach, carrot and prunes. Cut the lettuce into strips and then in half. Peel the carrot and grate it. Cut the prunes and remove the bones. Combine all the ingredients in a bowl and season with a splash of oil and salt to taste

It has many benefits, among them that it helps the digestive system, and above all, it is recommended for people with constipation. Still, the prune has other benefits that you may not know; here, we present them to you.

19 Benefits of Eating Plums For Your Body Nutrition Facts 2022
19 Benefits of Eating Plums For Your Body Nutrition Facts 2022

15. An ally against constipation

Undoubtedly one of the best knowns of the prune is that it is a natural remedy against constipation. In 2011, Alimentary, Pharmacology and Therapeutics published an article mentioning that this fruit is high in fibre and sorbitol, components that help better bowel movement and relieve constipation.

Also, sorbitol is a natural sugar that works as a laxative. But it is not recommended to eat these fruits in excess as it could cause gastrointestinal problems due to excess fibre and sorbitol.

16. It helps prevent colon cancer.

A 2015 study by the Boston Experimental Biology Conference found that eating prunes may help lower the risk of colon cancer. This is because it facilitates the retention of intestinal bacteria in the colon. 

17. Build strong bones and muscles Prunes

contain a mineral called boron; this mineral can help build strong bones and muscles. An article published by the Nature portal mentions that this fruit can prevent the effect of radiation on the bone marrow. Therefore, it helps prevent loss of bone density. 

18. Benefits weight loss

To lose weight, it is recommended to eat certain fruits or vegetables more frequently. And if you’re looking to shed a few pounds, then go for prune. 

A study done by the University of Psychology, Health and Society looked at overweight people on a 12-week weight loss program. The researchers found that people who ate between 140 to 170 grams of this fruit daily lost 2 kilos. It must be complemented with a food plan prepared by a specialist and exercising.

19. It can lower cholesterol levels.

Another benefit of this fruit is that it helps reduce cholesterol levels. Prunes are an essential source of antioxidants; a study done by the British Journal of Nutrition mentions that antioxidants, along with the soluble fibre that prunes contain, can help reduce cholesterol levels and delay the development of atherosclerosis.

19 Benefits of Eating Plums For Your Body Nutrition Facts 2022

How many plums should I eat a day?

Eating 5-6 dried plums each day might be enough to see benefit.

What happens if you eat plums everyday?

Having this fruit everyday can do wonders to your body. Plums contain antioxidant in huge amounts that may help prevent age-related macular degeneration, which is a major cause of loss of vision. … Regular intake of aloobukhara, or plums, may even help promote fluidity of blood in the arteries.

Do plums help your stomach?

Plums contain isatin and sorbitol, which help relieve constipation and improve digestion. It also keeps the bowel healthy. You can have plums or dried plums, which are known as prunes, to get relief from constipation and other digestive issues.

When should you eat plums?

To find a ripe plum, hold one in the palm of your hand. It should feel heavy. There should be some give, particularly at the blossom end (opposite the stem end). If the plum is too soft, it’s probably overripe.

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Last update on 2022-05-20 / Affiliate links / Images from Amazon Product Advertising API

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