13 Amazing Health Benefits of Plums That Will Surprise You
Plums contain a wide range of nutrients that offer many health benefits.
They're abundant in vitamins and minerals, as well as fiber and antioxidants, all of
which can help reduce your chance of developing a range of chronic illnesses.
Plums can be consumed both fresh and dried.
Dried plums, often known as prunes, are thought to aid in the treatment of a variety of conditions,
including constipation and osteoporosis.
In today’s video, we will share with you the 13 amazing health benefits of plums that
will surprise you.
#1 Plums and Prune Juice Relieves Constipation The effectiveness of prunes and prune juice
to treat constipation is known widely.
This is mainly owing to prunes' high fiber content.
One prune has 1 gram of fiber in it.
Prunes' fiber is largely insoluble, which means it doesn't dissolve in water.
According to research by NIH, It helps to avoid constipation by bulking up your stool
and may also speed up the passage of waste through your digestive tract.
Prunes and prune juice also contain sorbitol, a sugar alcohol with natural laxative properties.
Prunes have been demonstrated to be more successful than many other types of laxatives in treating
constipation, including psyllium, a type of fiber commonly used for constipation relief.
In a study by A Attaluri, people who ate 2 ounces (50 grams) of prunes every day for
three weeks had better stool consistency and frequency than those who ate psyllium, according
to one study.
It's crucial to remember that eating too many prunes at once can cause unpleasant side effects
like diarrhea.
If you're going to use prune juice, make sure it's 100 percent juice with no sugar added.
#2 Helps in Weight Loss and Fights Obesity Plums are high in dietary fiber, which aids
in weight loss by making us feel filled for longer periods and reducing our desire to
eat more frequently.
Plums are beneficial to those who are overweight since they are useful in treating obesity
and the issues that come with it.
The presence of bioactive substances in the plum fruit, such as flavonoids and phenolic
compounds, aids in the battle against metabolic syndrome and weight loss.
#3 Rich in Antioxidants Plums are particularly strong in polyphenol
antioxidants, which can improve bone health and lower the risk of heart disease and diabetes.
Plums have more than twice the quantity of polyphenol antioxidants as other popular fruits
like nectarines and peaches, according to research backed by NIH.
The polyphenols in plums and prunes have been shown in numerous lab and animal experiments
to have potent anti-inflammatory properties, as well as the potential to prevent cell damage
that leads to disease.
The polyphenols in prunes greatly lowered inflammatory markers linked to joint and lung
disorders in test tube research.
Anthocyanins, a type of polyphenol found in plums and prunes, appear to be the most active
antioxidants.
They could offer significant health benefits, such as lowering the risk of heart disease
and cancer.
#4 Lowers Your Blood Sugar Plums offer anti-diabetic qualities that may
help manage blood sugar levels.
Despite their high carb content, plums and prunes do not appear to induce a significant
spike in blood sugar levels after consumption.
This is due to their ability to raise levels of adiponectin, a hormone that helps regulate
blood sugar levels.
After a meal, fiber slows the rate at which your body absorbs carbs, causing blood sugar
levels to climb gradually rather than spike.
Consumption of fruits such as plums and prunes has also been related to a lower risk of type
2 diabetes, according to research published by the BMJ.
#5 Keep Our Digestive System Healthy Plum fruit, when consumed daily, is extremely
beneficial to our stomach, as it aids in the proper functioning of our digestive system.
This is due to the fruit's inclusion of dietary fibers and other chemicals such as sorbitol
and satin.
These substances are particularly useful in keeping our digestive systems healthy and
providing relief from digestive problems such as constipation.
#6 Decreases blood pressure and the chances of a stroke
Plums contain potassium, which is beneficial to blood pressure regulation in two ways.
It aids in the removal of sodium from your body through urination and reduces tension
in the walls of your blood vessels.
Your chances of having a stroke are reduced when your blood pressure is lower.
#7 Benefit Heart Health Consumption of plums and prunes daily may
have a heart-healthy effect.
Eating plums increases blood flow through our arteries, lowering the risk of heart attacks,
strokes, and atherosclerosis, among other cardiac problems.
They've been researched for their ability to lower high blood pressure and cholesterol,
two important risk factors for heart disease.
One study by Talat Ahmed contrasted people who drank prune juice and ate three or six
prunes every morning for eight weeks to those who drank merely a glass of water on an empty
stomach.
When compared to those who drank water, those who consumed prunes and prune juice had significantly
reduced blood pressure, total cholesterol, and "bad" LDL cholesterol.
Mice fed dried plum powder and plum juice had reduced cholesterol levels and higher
"good" HDL cholesterol in general.
These findings, however, cannot be applied to humans.
The high fiber, potassium, and antioxidant content of plums and prunes appear to have
a beneficial influence on heart disease risk factors.
While the findings of these trials are encouraging, further human research is needed to back up
the heart-health benefits of plums and prunes.
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#8 Boosts Immune system Plums are high in vitamin C, an antioxidant
that helps to strengthen our body's immune systems.
Our immune system is critical to our health because it battles disease-causing viruses
and germs while also boosting our immunity.
#9 Provide Relief from Anxiety Eating plums daily can help to relieve anxiety
and other linked disorders, as well as protect us from oxidative stress.
The presence of chlorogenic acid in plums is responsible for this.
#10 Promotes Bone Health Prunes have been shown to help with bone health.
Prune consumption has been demonstrated by a study to a lower incidence of severe bone
disorders like osteoporosis and osteopenia, which are characterized by low bone density.
Prunes have been demonstrated to not only prevent bone loss, but they may also be able
to reverse it after it has occurred.
It's still a mystery why prunes have such a great impact on bone health.
Their antioxidant content and ability to reduce inflammation, on the other hand, are thought
to play a role.
Furthermore, research suggests that eating prunes may raise levels of some hormones involved
in bone development.
Vitamin K, phosphorus, magnesium, and potassium are among the vitamins and minerals found
in prunes that have bone-protective properties.
While all of these findings are encouraging, the majority of the data for prunes and bone
health comes from animal and test-tube studies.
However, the limited human study on prune consumption and bone health has yielded favorable
results.
Prunes tend to be the most effective at preventing and reversing bone loss when compared to other
fruits.
#11 Good for Our Nervous System Plums are beneficial to the correct development
of our brain cells.
Plums also aid in the production of hormones that influence mood.
The fruit contains vitamin B6, which helps to preserve the health of our neurological
system by assisting in the propagation of nerve signals.
#12 Reduces the Risk of Cancer Plums are quite effective at reducing our
risk of developing cancers such as liver cancer, breast cancer, and other types of cancer.
The antioxidants and phytonutrients included in the plum contribute to the fruit's cancer-fighting
qualities.
These antioxidants protect free radicals from causing oxidative harm to our bodily cells
by stabilizing them.
#13 Easy to add to the diet Plums can be incorporated into a person's
diet in a variety of ways.
Plums are delicious raw or cooked in a variety of ways.
Plum jam, which may be spread on toast or used in sandwiches, is also available.
However, if a person wants to cut down on added sugar, they should choose jams that
have little or no added sugar.
Prunes can also be eaten simply or used in cooking.
Prune juice is a good source of vitamins and minerals.
Plums are a high-nutrient fruit.
Plums and prunes both have high vitamin, mineral, fiber, and antioxidant content.
They also have various characteristics that may reduce the risk of osteoporosis, cancer,
heart disease, and diabetes, among other chronic diseases.
They also have a wonderful flavor and are quick to prepare, making them easy to incorporate
into your diet.
Will you start eating plums after watching this video?
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