Plums benefits: 14 Impressive Health Benefits of Plums Plums are not only a delicious fruit, but they also offer many health benefits. This small, round fruit is packed full of nutrients that can benefit your health in a number of ways. Plums are a good source of fiber, vitamins C and K, and also contain a fair amount of antioxidants. These little fruits have been shown to improve digestion, boost immunity, and even help prevent cancer.
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Plums benefits: 14 Impressive Health Benefits of Plums |
Relieve constipation:
Plums are high in dietary fiber, and when dried, the resulting prunes are widely known for their ability to relieve constipation. The fiber in plums is mainly insoluble fiber.This contributes to the prevention of constipation by adding bulk to the stool, which increases the rate at which waste is eliminated from the digestive tract. According to a study in the journal Nutrition Review, constipation is one of the gastrointestinal conditions that can be helped by consuming more fiber. Sorbitol, another substance found in plums,has laxative properties.
Rich in antioxidants:
Plums and prunes are high in antioxidants,w hich help reduce inflammation and protect cells from free radical damage. They contain particularly high levels of polyphenol antioxidants, which benefit bone health and may lower the risk of diabetes and heart disease. According to research, plums actually have more than twice as much polyphenol antioxidant content as other common fruits like nectarines or peaches. Numerous laboratory and animal studies have revealed that the polyphenols in plums and prunes have potent anti-inflammatory properties as well as the capacity to stop cell damage, which would often result in disease. In a test-tube study, prune polyphenols greatly decreased inflammatory markers linked to joint and lung illnesses. The most potent antioxidants present in plums and prunes are thought to be anthocyanins, a particular kind of polyphenol.They may have significant positive health impacts, such as lowering the risk of cancer and heart disease.
Anti-aging:
Plums possess anti-aging effects due to their antioxidant components. They work wonders at minimizing the appearance of aging symptoms like wrinkles, fine lines and age spots. They contain beta-carotene, vitamin C, and vitamin E, which fight free radicals and save our body’s cells from oxidative damage. The anti-inflammatory properties of plums also significantly contribute to enhancing the elasticity of our skin.
Help Lower Blood Sugar Levels
Although plums and prunes contain a fairly high amount of carbohydrates, they don't seem to significantly raise blood sugar levels after consumption. This is due to their ability to raise adiponectin levels, which is a hormone involved in controlling blood sugar. Additionally, plums' effects on blood sugar may be at least partially attributed to their high fiber content. Fiber slows the pace of absorption of carbohydrates by your body after a meal, preventing a sharp rise in blood sugar.
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May improve memory and brain health |
May improve memory and brain health:
Antioxidants can slow the progression of Alzheimer's, according to the University of Harvard Health Research. Packed with antioxidants, plums also have anthocyanin and quercetin, two compounds that are good for maintaining a healthy brain.
Lowers blood pressure:
One medium size plum contains 103mg of the mineral potassium. As a result of their high potassium content, plums may aid in two different ways in maintaining healthy blood pressure: Firstly, they can reduce the tension in your blood vessel walls, resulting in lower blood pressure. And secondly, they can aid in the removal of sodium from your body through urination.This is crucial because too much sodium in your body causes it to retain more water, which can raise blood pressure.
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May Benefit Heart Health |
May Benefit Heart Health:
Regularly eating plums and prunes may be beneficial for maintaining heart health. They have been researched for their potential to lower cholesterol and high blood pressure, two key heart disease risk factors. In one study, a group of participants who drank prune juice and ate three to six prunes every morning for eight weeks were compared to a group who just drank a glass of water on an empty stomach. Blood pressure, total cholesterol, and "bad" LDL cholesterol were all significantly lower in the prune and prune juice group, compared to the water group. Another study discovered that eating 12 prunes every day for eight weeks reduced the LDL cholesterol levels of men with high cholesterol. Similar findings have been obtained from numerous animal studies. Cholesterol levels appear to be lowered while "good" HDL cholesterol levels are boosted in rats fed dry plum powder and plum juice. As a result of their high fiber, potassium,and antioxidant content, plums and prunes appear to have a beneficial impact on heart disease risk factors.
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Help with weight loss |
Help with weight loss:
Plums are not only low in calories but also high in fiber, which will increase satiety and keep you fuller longer. At only 30 calories per small plum, they are a great low-calorie snack. In a 12-week study, researchers at the University of Liverpool separated 100 overweight participants into two groups, one of which consumed prunes daily while the other served as a control. The prune group dropped an average of 4.4 pounds and an inch from their waist.
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Stronger and healthier hair |
Stronger and healthier hair:
This fruit is rich in vitamins C and E. These two are strong anti-oxidants that fight against free radicals and stop them from harming our hair follicles and scalp. In this way, plum keeps our hair from becoming weak and brittle. Vitamin E protects the cell membranes and prevents free radicals from harming the hair follicles. Plums contain a significant amount of iron, which enhances blood flow, repairs capillaries, and promotes the growth of stronger, thicker, and healthier hair.
Boost your immune system:
Plums are a good source of vitamin C, which is known to boost immunity. Consuming more plums will help you maintain a healthy immune system and prevent illness-causing infections.
Improve Bone Health:
Plums are rich in potassium, magnesium, and vitamin K, as well as other vitamins and minerals that support bone health. However, when compared to fresh plums, dried plums contain higher concentrations of these specific nutrients. Therefore, prunes may be your best bet if you're seeking this benefit. These vitamins and minerals actively support bone structure and lessen mineral loss from the bones. This is especially crucial as you get older, as weakened bones can lead to fractures even from minor traumas. According to a small 2016 study, postmenopausal women with bone loss who consumed five dried plums per day had considerably less bone loss after three and six months than women who didn't eat plums.
May help prevent cancer:
Prunes and plums have high quantities of antioxidants that may help fight some cancer cell types. 2018 studies found that plum extract drastically decreased the amount of brain cancer cells in test tube studies. Moreover, a 2010 test tube study discovered that plum extract killed even the most aggressive breast cancer cells.This is good news, but keep in mind that the results of these kinds of studies don't always apply outside of the lab. Anthocyanins, such as cyanidin-3-glucoside, are found in purple and dark red plums and have been demonstrated to have both chemopreventive and chemotherapeutic effects as well as to improve the therapeutic benefits of the drug Herceptin.
May help relieve anxiety:
Recent research has found that having low antioxidant levels can make you more prone to anxiety attacks. Plums are rich in antioxidants, so incorporating them into your diet can help you combat anxiety.
Great during pregnancy:
Plums eaten in moderation can be a great addition to the diet during pregnancy. Plums are incredibly rich in vitamins and minerals, which are essential for the mother and the growing baby's cellular health, eye health, bone and tissue growth, and overall body health.
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