Plums have many health benefits and can
improve digestion while providing the nutrients needed.
Overview
Staying hydrated is a
great way to protect organs and one of the secrets of healthy skin.
Drinking the recommended
eight glasses of water a day is good for this. However, one way to add some
extra flavor and nutrients to your day is to add prune juice to your diet.
Prune juice is made from
dried plums or plums, which contain many nutrients that contribute to good
health. Plums are a good source of energy, and they don't cause blood sugar
levels to rise rapidly.
Plums are high in sugar
and can be dried without fermentation. They are also high in fiber, which can
help you regulate your intestines and bladder.
Here are the top 11
health benefits of plums and plum juice.
1. Aids digestion
Plums are high in fiber
and help prevent hemorrhoids caused by constipation. Chronic constipation is a
common problem in the elderly and can be a painful problem for babies. Due to
its alpine sorbitol content, prune juice can be used as a laxative. Ask your
doctor if it is suitable for you or your child.
One serving of 6 plums
contains 4 g of dietary fiber and 1/2 cup contains 6.2 g.
The dietary guidelines for Americans: 2020-2025 trusted
sources recommends that women ages 30 and under consume 28 grams of fiber per
day, and men of the same age group consume 34 grams per day. Women and men aged
31 to 50 should target 25 grams and 30 grams of fiber, respectively. The
recommended fiber intake for women over the age of 51 and men is still lower,
at 22 g and 28 g, respectively.
Although prune juice
contains different amounts of beneficial fiber than the whole fruit, it retains
some of the fiber and many of the vitamins and minerals that the whole fruit
provides.
2. Control impulses
Overactive bladder can
be uncomfortable, but adding fiber to your diet can help. Although overactive
bladder can be caused by many causes, sometimes constipation increases the
frequency of urination.
To help regulate your
gut, the Cleveland clinic recommends taking 2 tablespoons of the following
mixture each morning to increase your fiber intake:
- 3/4 cup plum juice
- 1 cup applesauce
- 1 cup unprocessed bran
3. High potassium content
Plums are a good source
of potassium, an electrolyte that helps with a variety of important bodily
functions. This mineral helps with digestion, heart rhythm, nerve impulses,
muscle contraction, and blood pressure.
Since the body does not
naturally produce potassium, consuming plums or plum juice can help you avoid a
lack of potassium. Just be careful to get too much!
One serving of 1/2 cup
of plums contains 637 mg of potassium from trusted sources. This
is nearly 14% of your daily referrals. Most adults should consume about 4,700
mg of potassium per day.
4. High vitamin content
Not only are plums high
in potassium — they also contain many key vitamins. A serving of 1/2 cup plum
contains:
|
Nutrient |
Amount in 1/2 cup plum |
Percentage of FDA percent daily values |
|
Vitamin K |
52 mcg |
65% |
|
Vitamin A |
679 international units |
14% |
|
Riboflavin |
0.16 mg |
9% |
|
Vitamin B-6 |
0.18 mg |
9% |
|
Nicotinic Acid |
1.6 mg |
8% |
Plums
also contain a large number of minerals such as manganese, copper and
magnesium.
5. Provide a good iron source
Anemia occurs when the
body does not have enough healthy red blood cells (iron helps to make). Shortness
of breath, irritability and fatigue are all signs of mild anemia. Prune juice
is an important source of iron and can help prevent and treat iron deficiency.
A 1/2 cup plum trusted source contains 0.81 mg of
iron, which provides 4.5% of the FDA Percent Daily. A 1/2 cup plum juice of trusted source, on the
other hand, contains 3 mg or 17%.
6. Strengthens bones and muscles
Dried plums are an
important source of the mineral boron, which can help build strong bones and
muscles. It may also help improve mental acuity and muscle coordination.
Plums may be
particularly beneficial in combating radiation-induced bone density loss. A 2016 animal study found that dried plums and
dried plum powder can reduce the effects of radiation on bone marrow, prevent
bone density loss, and promote bone health.
Plums even have the
potential to treat osteoporosis. Another study provided evidence from credible
sources that dried plums prevented bone loss in postmenopausal women who are
susceptible to osteoporosis. Just 50 grams (or five to six plums) per day to
see the benefits.
7. Lower cholesterol levels
Fat and cholesterol can
accumulate in your arteries, forming a substance called plaque. When plaque
accumulates in your arteries, it causes atherosclerosis, i.e. narrowing of the
arteries. If left untreated, this condition can lead to heart failure, stroke
and heart attack.
Studies have shown that
dried plums may help slow the development of atherosclerosis. There are several
possible reasons for this. One animal study found that antioxidants in
plums could have a positive effect on cholesterol levels. Another study has reported that soluble fiber
found in plums may help lower cholesterol levels.
8. Lower blood pressure
Scientists
have shown that eating prunes and drinking prune juice can significantly lower
blood pressure. For example, a 2010 study of trusted sources reported a
decrease in blood pressure in the group that gave plums daily.
9. Helps reduce appetite
Plums can help you
control your weight. They do this by keeping you feeling full for a long time. The
reasons for this can be twofold.
First of all, plums
contain a lot of trusted sources of fiber, which are very slow to digest. Slower
digestion means your appetite will stay on longer.
Second, plums have a low
glycemic index. This means that they slowly raise the level of glucose (sugar)
in your blood. This may be partly because they contain large amounts of
sorbitol, a type of sugar alcohol that absorbs more slowly. Avoiding spikes in
blood sugar levels that may be caused by foods with a high glycemic index can
help suppress appetite.
A 2009 study found that eating dried plums as a
snack can suppress hunger pangs for longer than low-fat biscuits. If you're on
a weight loss program, you might want to consider adding plums to your diet.
10. Prevent emphysema
Chronic obstructive
pulmonary disease (copd), including emphysema, is a chronic lung disease that
causes difficulty breathing. There are a variety of causes, but smoking is by
far the most common direct cause.
A 2005 study showed a
positive correlation between lung health and an antioxidant-rich diet. A recent
study suggests that plant polyphenols, including antioxidants, may reduce the
risk of copd.
Plums contain high
levels of antioxidants that can neutralize oxidation to combat the damage
caused by smoking. This may help reduce the likelihood of emphysema, chronic
obstructive pulmonary disease, and lung cancer, although there are no studies
specifically studying the effects of plums on lung health.
11. Reduce the risk of colon cancer
Colon cancer is usually
difficult to detect, but it can be aggressive. Diet can help prevent colon
cancer, and studies have shown that adding dried plums to the diet can reduce
the risk of colon cancer.
A study conducted by
Texas A&M University and the University of North Carolina determined that
eating dried plums can positively affect and increase the microbiota (or
beneficial bacteria) of the entire colon. This, in turn, can reduce the risk of
colon cancer.
Possible
side effects of prunes and prunes juice
While they taste
delicious and have many health benefits, plums and plum juice can also have
some negative effects.
Dyspepsia
- Gas and bloating. Plums contain
sorbitol, a sugar that causes gas and bloating. Plums also contain fiber,
which can also cause gas and bloating.
- Diarrhoea. Plums contain insoluble
fiber, which can cause or worsen diarrhea.
- Constipation. When you
increase your fiber intake, it is important to drink enough fluids. If you
don't, you may become constipated. Therefore, when adding plums to your
diet, be sure to drink plenty of water.
To avoid these problems,
slowly introduce prunes into your diet. This will give your digestive system
time to adapt to them and should reduce symptoms of gastrointestinal
discomfort.
Weight gain
While adding plums and
plum juice to your diet can help with weight loss, abandoning them may have the
opposite effect.
Six servings of raw
plums (or 57 grams) contain 137 calories and 21.7 grams of sugar. One serving
of 1 cup of prune juice contains approximately 182 calories. Therefore, you
should pay attention to the calories and sugars in these foods, which may
increase if you eat them regularly throughout the day.
Effects on certain
health conditions
Be sure to ask your
doctor if plum or plum juice is right for you. High-fiber foods and drinks can
have a negative impact on people with certain medical conditions, such as
ulcerative colitis.
Other potential side
effects and considerations
Plums do contain trace
amounts of histamine, so it is possible (although uncommon) to develop
allergies to them. If you experience allergy symptoms that you believe are
related to the consumption of plums or their juices, stop eating plums or
drinking plum juice and consult your doctor.
During the drying process,
plums form a chemical called acrylamide with very small traces. The chemical is
found in much higher concentrations in foods such as potato chips and French
fries and is considered a carcinogen. National cancer institute trusted source.
If your diet is filled
with whole fresh food, the risk of plum juice contaminating acrylamide is
extremely low (but the risk is higher for smokers).
If you already have diarrhea,
you should not drink prune juice.
Add more plums to your diet
Plums have many health
benefits and can improve digestion while providing the nutrients needed. However,
some people may find it difficult to incorporate plums into their diet.
Here are some simple
ways to add plums to your diet:
- Eat them alone as a snack.
- Add plums to breakfast oatmeal.
- Mix them with nuts, other dried fruits
such as apricots, and dark chocolate chips to create a healthy trail
blend.
- Add them to baked goods.
- Mix them (or use prune juice) as a drink
or smoothie.
- Stir the plums into puree and eat them
as "plum butter" or jam.
- Add them to a delicious stew.
Adding plums to your
diet may be easier than you think – and more fun. For best results, make sure
to gradually increase your fiber intake and drink enough water.