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5health benefits of plums - 7 reasons to add them to your diet diet
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E - mail: eliseeva.t@edaplus.info
Abstract. The article discusses the main properties of the plum and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of plums is considered in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of plum are analyzed separately. on the human body under certain medical conditions and diseases.
Keywords: plum , benefit, harm, beneficial properties, contraindications
Sweet, tart plums are a source of health. They have less sugar than other fruits and are full of vitamins, minerals, fiber, and the super-healthy purple pigment anthocyanins. There are over 2,000 varieties, and all of them have good antioxidant and detoxifying properties, stimulate metabolism, improve heart health, help control stress and reduce fatigue. In this article, we will analyze their benefits in detail and provide confirmation.
The calorie content of plums is lower than that of other popular fruits - 46 kcal per 100 g of pulp. They are low in protein and fat, high in fiber and antioxidants, and a great combination of 15 different vitamins and minerals. It is a good source of vitamins A and C, which help the body produce collagen, increase iron absorption, and help keep the immune system running smoothly. Prunes are slightly different from fresh fruits - they contain more calories, fiber, carbohydrates and vitamin K.
Top 7 Health Benefits of Plums Proven by Scientists
1. Normalize digestion with constipation
The laxative effect is associated with a high content of fiber and sorbitol - sugar alcohol. The components prevent constipation, increase the volume of stool and accelerate the speed of movement
of waste through the digestive tract. Studies have confirmed that prunes are more effective than the laxative psyllium and to normalize the stool, it is enough to eat 5 fruits twice a day. [1' 2 3]
2. Reduce blood sugar levels
Despite the large amount of carbohydrates, fruits do not cause hyperglycemia. This is partly due to the high percentage of dietary fiber - fiber slows down the rate of absorption of carbohydrates, which causes blood sugar to rise gradually, rather than abruptly. Additionally, fruits increase the level of adiponectin . The hormone also controls blood sugar and prevents damage from disease and age-related changes. [4, 5]
3. Protect Against Osteoporosis
Fruits not only prevent bone loss, but also reverse this process. How they reduce the risk of osteoporosis and osteopenia is still unknown. Scientists suggest that antioxidants are responsible for the positive effect - they reduce inflammation and increase the level of certain hormones involved in bone formation. Vitamins and minerals additionally protect bones - potassium, magnesium, phosphorus, vitamin K. [6, 7 8]
4. Reduce the risk of stroke with hypertension
The positive effect of plums on the cardiovascular system is associated with a high content of potassium, antioxidants, and fiber. Potassium normalizes blood pressure in two ways - it helps the body get rid of sodium through the urine and reduces tension in the walls of blood vessels. As a result, the risk of stroke is reduced. In the study, people who drank prune juice daily had lower levels of total and bad cholesterol than those who drank water. [9, 10]
5. Reduce anxiety
Anxiety is correlated with low dietary intake of antioxidants. Therefore, improving your diet with foods rich in antioxidants can help relieve symptoms of anxiety disorders. Plum a day can relieve stress - it's a safe and easy first step in dealing with anxiety. Since fruits of different colors contain different nutrients, doctors advise adding more color to the plate. [eleven]
6. Promote hair growth and treat hair loss
There is a theory that prolonged periods of stress overwork the adrenal glands and cause them to stop producing hormones normally. "Adrenal fatigue" negatively affects the operation of all systems and appearance. Fruits relieve fatigue from them and thus prevent hair loss.
7. Increase immunity
100 g of plum contains 9.5 mg of vitamin C (16% of the daily requirement). This is 43.7 mg less than an orange. However, people cannot get ascorbic acid only from citrus fruits - allergies, digestive problems, etc. can occur. Plum fruits will be an excellent addition to the diet and, with regular use, will increase the body's resistance to infections and inflammation. [12]
Possible side effects of plums
Juicy fruits sometimes cause skin rashes, itching in the nose, swelling of the oral mucosa in allergic people with high sensitivity to birch pollen. If there are problems with digestion, there may be bloating, flatulence, diarrhea. This is especially true for people with irritable bowel syndrome (IBS). If
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you are concerned about the presence of fructose in the product, then the process of converting it into energy can be slowed down by combining plum fruits with protein products.
How many plums do doctors recommend eating?
The daily norm for each is individual - it all depends on the state of health, chronic diseases. A healthy person can eat up to 100-150 g of plums per day. 1-2 fruits eaten in the morning will keep you feeling full for a long time and will not allow you to overeat unhealthy snacks.
A plum has a glycemic load of approximately 2, making it a low glycemic index food. If you eat more than one serving, the GI will be higher. You should not get involved in superfood for other reasons - it can provoke diarrhea. To prevent this from happening, you need to consume no more than 1/4-1/2 prunes and up to 200 ml of juice per day.
Which plums are healthier - fresh with skin, peeled or cooked?
Researchers at the University of Innsbruck in Austria found that fully ripe fruits, which are on the verge of spoilage, contain the most antioxidants. Their skin often has a white coating. It should be easy to rub off with your finger. This suggests that the fruit is harmless and it is enough to wash it under cold water before eating. The peel contains many beneficial compounds that are absent in the pulp. If the gastrointestinal tract allows you to eat coarse fiber, you should not refuse it.
Yellow, red, dark purple fruits can be eaten on their own, with cereal and yogurt, meat, vegetables, frozen, after removing the stone. They are baked in the oven and on the grill, stewed to make desserts, sauces for meat, jams. When choosing jam or juice, make sure that it does not contain sugar or it contains in minimal quantities, otherwise the harm will offset the benefit.
People with pre-diabetes or type 1-2 diabetes, high cholesterol, and some types of cancer can eat plums in any form. They can also be included in your weight management diet. Large as a tennis ball or small as a cherry, fruits contain antioxidants along with vitamin C, therefore they contribute to a healthy glow of the skin, reduce the risk of creases and early wrinkles. Now you know why plums are so loved all over the world - they are easy to eat, they are tasty and fantastically healthy!
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
People with pre-diabetes or type 1-2 diabetes, high cholesterol, and some types of cancer can eat plums in any form. They can also be included in your weight management diet. Large as a tennis ball or small as a cherry, fruits contain antioxidants along with vitamin C, therefore they contribute to a healthy glow of the skin, reduce the risk of creases and early wrinkles. Now you know why plums are so loved all over the world - they are easy to eat, they are tasty and fantastically healthy!
Literature
1. Diets for Constipation, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291444/
2. Systematic review: the effect of prunes on gastrointestinal function, https://pubmed.ncbi.nlm.nih.gov/25109788/
3. Randomized clinical trial: dried plums (prunes) vs. psyllium for constipation, https://pubmed.ncbi.nlm.nih.gov/21323688/
4. Effects of Dietary Fiber and Its Components on Metabolic Health, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
5. Dried plums and their products: composition and health effects--an updated review, https://pubmed.ncbi.nlm.nih.gov/24090144/
6. Vitamin K and bone health, https://pubmed.ncbi.nlm.nih.gov/11684396/
7. Magnesium and Osteoporosis: Current State of Knowledge and Future Research Directions, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3775240/
8. Viewpoint: dried plum, an emerging functional food that may effectively improve bone health, https://pubmed.ncbi.nlm.nih.gov/19274852/
9. Consumption of polyphenol-rich peach and plum juice prevents risk factors for obesity-related metabolic disorders and cardiovascular disease in Zucker rats, https://pubmed.ncbi.nlm.nih.gov/25801980/
10. Use of prunes as a control of hypertension, https://pubmed.ncbi.nlm.nih.gov/21409897/
11. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/
12. A Systematic Review on the Health Effects of Plums ( Prunus domestica and prunus salicina ), https://pubmed.ncbi.nlm.nih.gov/26992121/
An extended HTML version of this article is available on the edaplus.info website. Health Benefits of Plums - 7 Reasons to Add Them to Your Diet
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info E-mail: eliseeva.t@edaplus.info
Received 05.10.2021
Abstract. The article discusses the main properties of the plum and its impact on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of plums is considered in various types of medicine and the effectiveness of its use in various diseases. Potentially adverse effects of plum are analyzed separately. on the human body under certain medical conditions and diseases.
