Plums and prunes contain a wide range of plum benefits as it is extremely nutritious. This is a great addition to your diet especially if you want to boost your immune system with vitamins, minerals, and a high amount of fiber. People can eat plum as fresh or dried known as a prune. Consuming dried plums or prunes in the diet is known to solve constipation. If you want to know it better just like other well-known fruits, then here is a list of great health benefits of plums.
1. Plums and Prunes Nutritional Value
Fresh and dried plums as scientifically proven high in nutritional value as it is packed with amazingly 15 vitamins and minerals and a good source of antioxidants and fiber.
If you want to eat plum every day, then you can do so as it is low in calories of about 30 gm and 8 gm of carbohydrates. Its 1 gm of fiber and very low sugar content of 7 gm will not add up to your weight. Also, you will get your daily dose of vitamins supply of vitamin A, C, K, and minerals such as copper and manganese. Plus other plum benefits like magnesium, phosphorus, and the much-needed B vitamins.
Some love to take prunes than fresh plums however, it is higher in the calorie content of 28 grams per 1 ounce of serving. Nevertheless, there are prunes benefits that you can get such as high fiber and more vitamin K, B vitamins, and minerals.
2. Helps Relieve Constipation
Consuming the right amount of prune or prune juice every day can help people suffering from constipation. Prune good for you than taking a laxative, this is according to a study that shows consumption of 50 gm of prunes for three weeks resulted in an increased rate of bowel movement and stool consistency compared to those who took psyllium a type of laxative. Also, prune juice is a source of sorbitol sugar alcohol which is known as a natural laxative.
3. Rich in Antioxidant
Both plums and prunes are an amazing source of antioxidant that is known to fight free radicals that can cause great damages to the cells. It is the polyphenol compound that can help prevent heart diseases, diabetes, and promote bone health. One of the health benefits of plums is having another type of polyphenol that can be found in plums is the anthocyanins that can fight cancer cells.
4. Lower down Blood Sugar
Although plums and prunes have higher carbohydrates compared to other fruits it shows to have a beneficial impact on blood sugar control. The reason for these prunes benefits is its adiponectin content which is a hormone responsible for regulating blood sugar level. However, it is vital to always eat in moderation and always check with your doctor.
5. Prunes Good for you for Bone Health
Plum benefits your bones especially the dried ones. Some scientific researchers linked prune or prune juice consumption to a reduced risk of some bone conditions like osteoporosis and osteopenia. Promising information is the fact that it does not only prevent but can reverse bone loss. Despite the minimal human trials and studies conducted, all of these resulted in impressive data on bone health and plums.
6. Promotes Cognitive Health
Published research journals on polyphenols show that it has a positive effect on decreasing the risk of neurodegenerative diseases. A study conducted with rats and a dose of prune juice resulted in mitigating the effect of cognitive decline due to aging. Other great health benefits of plums are its chlorogenic acid which is known to reduce anxiety.
7. Easy Addition to Diet
Most Nutritionist Dieticians recommend plum and prune to the diet for weight loss management or a healthy diet. The beauty of it is that it can be easily add on to the diet through incorporation to salads, smoothie, and eat them as fresh or dried.