Prunes are often overlooked as a fruit, but they offer a surprising amount of benefits and can be added to your diet in several ways.
What are prunes?
A plum is a dry one. plum, the most common form of what is known scientifically as Prunus domestica. A plum has a slightly wrinkled appearance, since much of the original plum water has been removed by various techniques. Plums come in more than 1,000 varieties, but their size, more commonly, is between a Lime and a peach.
Prunes have a sweet taste and are highly fibrous, which makes chewing a bit chewy, but that same fibrous nature is what gives these dried fruits such a healthy profile. Plums and prunes are good for general health in some of the same ways, but as with many dried fruits, plums offer slightly different Benefits and have some advantages over their fresh forms. [1] That is, dried fruits can be stored longer than fresh varieties, which facilitates their transport and guarantees that food not wasted Some experts say that prunes have been consumed for more than 10,000 years, which makes them one of the oldest and most delicious traditions of human beings.
Nutrition
When it comes to nutrition, these dried fruits are full of benefits vitamins, minerals, fiber, carbohydrates, and fat. Only a quarter cup of plums. provides more than 12% of your daily fiber needs, as well as 6% of your vitamin K need every day [2] This is in addition to good amounts of manganese, potassium, copper, zincY calcium, along with beta-carotene, lutein and zeaxanthinimportant antioxidants That can improve health in several ways.
Benefits
When consumed regularly, plums can provide excellent health benefits, including regulating your bowel movements, avoiding Cancer, boosting bone health, protecting eye health, and regulating cholesterol. Let's see these benefits in detail.
Improve digestion
One of the main reasons why people eat plums is to improve their bowel movements. These dried fruits are a good source of dietary fiber and are known Have laxative qualities. [3] Plum juice is a very popular product. drink, particularly with older generations, who want to improve their digestive function, remove constipation, and reduce inflammation in the intestine.
Promote eye health
The compounds found in prunes, namely lutein and zeaxanthin, are powerful antioxidants that can help prevent the negative impact of free radicals in the body. In the case of these two antioxidants, they can help prevent macular degeneration and reduce the risk of oxidation. stress in your eyes, keeping your vision sharp and clear as you get older.
Prevent cancer
As mentioned above, the antioxidants found in these dried fruits can protect the eyes, but reducing the damage of free radicals in the body can prevent other types of cancer, since these free radicals can increase mutations and stimulate the development of cancerous increase. [4]
Improve bone strength
With a wide range of minerals and other keys. nutrients The body needs strength and bone development, these dried fruits are ideal if you want to avoid them. osteoporosis and other issues related to bones. If your blood does not have enough calcium or other minerals, the body will leach it from your Bones, weakening them like that. [5] For this reason, the consumption of foods rich in minerals such as prunes is an excellent option.
Regulate cholesterol
Fiber, in plums, not only serves to digestion, but also to eliminate excess cholesterol from the body. This cholesterol balance will reduce your chances of atherosclerosis and another cardiovascular problems, such as heart Attacks and blows.
Detoxify the body
Although prunes are dried fruits, they are still composed of approximately 30% water and have certain diuretic qualities, which can help eliminate unwanted toxins before they accumulate and cause damage to their various systems.
Weightloss
Although a quarter cup of prunes contains approximately 100 calories, approximately 5% of your daily intake, these dried fruits are incredibly nutritious.dense and it can make you feel satisfied, which means you will not eat between meals or overeat unnecessarily. [6]
Adding plums to your diet
These dried fruits usually consume themselves as a quick and sweet snack, but as mentioned, many people enjoy mixing the fruit in a thick juice too. Prunes can be mixed into various desserts and baked goods, but for this purpose fresh plums are preferred.
Word of caution: Eating an excessive amount of plums can have negative side effects, such as Diarrhea Y gastrointestinal deranged. Allergies Prunes are pretty rare, but if you've never eaten prunes or prunes, pay close attention to your body's response once you add them to your diet.
7 incredible benefits of prunes, reference: https://www.organicfacts.net/prunes.html
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