ZonaHobi – The benefits of plums can be obtained easily in dried form. Plum or plum is a fruit with a sour taste and hard seeds in the middle. The benefits of plums are believed to improve overall health.
According to historical records, plums came from Iran. Plums can thrive in the lowlands. This makes this fruit not often found in Indonesia with a tropical climate.
Usually, the benefits of plums are obtained in dried form. Dried plums are also known as prunes. The benefits of dried plums are no less good than fresh plums. The benefits of dried plums can be consumed directly, mixed into food, or processed into juice.
The benefits of dried plums can be a healthy snack everyday. Here are the benefits of dried plums
Benefits of dried plums
High in potassium
Plums are a good source of potassium. It is an electrolyte that helps in various vital body functions. This mineral aids digestion, heart rhythm, nerve impulses, and muscle contractions, as well as blood pressure. Since the body does not naturally produce potassium, consuming prunes either dried or fresh can help avoid a deficiency in this nutrient.
Rich in vitamins
Plums are not only high in potassium – they also contain many key vitamins. The benefits of plums are rich in vitamins A, B6, K, riboflavin, and niacin. Plums also contain high amounts of minerals such as manganese, copper, and magnesium.
Good source of iron
Dried plum juice is a good source of iron and can help prevent and treat iron deficiency. The benefits of plums can help prevent anemia due to iron deficiency.
Plums are rich in antioxidants that help reduce inflammation and protect cells from free radical damage. Plums are very high in polyphenol antioxidants, which have a positive effect on bone health and may help reduce the risk of heart disease and diabetes.
Prevent hemorrhoids and treat constipation
Plums are rich in fiber, which helps prevent hemorrhoids caused by constipation. Dried plum juice acts as a laxative thanks to its high sorbitol content. The fiber in prunes is mostly insoluble, which means it doesn’t mix with water.
Plums are great for the gut because they are high in fiber, encourage regular bowel movements and the growth of good gut bacteria. Several studies have also reported a lower risk of colon cancer with prunes consumption.
While an overactive bladder can be caused by many things, sometimes constipation can increase the frequency of urination. This condition can be overcome by consuming dried plums.
Build bones and muscles
Dried plums are an important source of the mineral boron, which can help build strong bones and muscles. It can also help improve mental acuity and muscle coordination. Plums even have some potential as an osteoporosis treatment.
Lower cholesterol levels
Fat and cholesterol can collect in the arteries to form a substance called plaque. When plaque builds up in the arteries, it can lead to atherosclerosis or narrowing of the arteries. Research shows that dried prunes can help slow the progression of atherosclerosis. The benefits of dried plums are likely due to the antioxidant effects and soluble fiber in them.
Blood sugar control
Plums have properties that can help control blood sugar. Even though they are quite high in carbohydrates, prunes do not cause a substantial rise in blood sugar levels after they are eaten. This is attributed to their potential to increase levels of adiponectin, a hormone that plays a role in blood sugar regulation. In addition, the fiber in prunes may be partly responsible for their effect on blood sugar.
Lowering blood pressure
Scientists have shown that eating prunes and drinking dried plum juice can significantly reduce blood pressure. Plums are high in potassium, low in sodium and cholesterol. Flavonoids and anthocyanins also improve blood vessel health, help regulate blood pressure and cholesterol levels, and may lower the risk of problems such as high blood pressure, heart attack, and stroke.
Regular consumption of prunes and dried prunes can have a protective effect on heart health. They have been studied for their potential to reduce high blood pressure and cholesterol levels, which are major risk factors for heart disease.
Help reduce appetite
Plums can help regulate weight. They do this by making the body feel full longer. This is because prunes contain a lot of fiber which is slow to digest. Slower digestion means the appetite stays satisfied longer. Plums also have a low glycemic index. This means they increase the level of glucose (sugar) in the blood slowly.
Improve cognitive health
Studies show that the polyphenols in Oriental plums can improve cognitive function and reduce brain cholesterol levels. It can also mean a reduced risk of neurodegenerative diseases. Nutrients such as flavonoids in plums promote brain health and help reduce the risk of stroke.
Plums are a great source of vitamin A, a vitamin that is important for healthy vision. One dried plum provides 3 percent of the recommended daily intake of vitamin A. People who are deficient in vitamin A are prone to night blindness, dry eyes, macular degeneration, and cataracts.
Protects against emphysema
Chronic obstructive pulmonary disease (COPD), including emphysema, is a chronic lung disease that causes difficulty breathing. A 2005 study showed a positive correlation between lung health and an antioxidant-rich diet. Plums contain high levels of antioxidants, which can fight the damage caused by smoking by neutralizing oxidation. This can help reduce the chances of emphysema, COPD, and lung cancer.
Lowers the risk of colon cancer
Colon cancer is often difficult to detect, but it can be aggressive. Diet can help prevent colon cancer, and studies have shown that adding dried prunes to the diet can reduce this risk. This effect is attributed to two compounds in prunes – chlorogenic and neochlorogenic acids. Although this acid is quite common in fruits, prunes appear to contain very high levels of the acid.
Maintain heart health
As part of traditional medicine, people use plums as a remedy for hepatitis. A 2010 study showed that dried plum juice can help reduce some of the more harmful chemicals that occur as a result of liver problems.
Make sleep better
Another benefit of dried plums is that they are rich in magnesium. It is associated with better sleep. So, if you are looking for a healthy snack before bed, prunes are one that is suitable for a more restful sleep.
Good for skin
The vitamins and minerals present in plums help maintain healthy skin. This fruit also helps slow down the aging process and delay the development of wrinkles.