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What are prunes
This is any dried plum, dried fruit. If a plum (burgundy, blue, purple) dries up, it turns dark (black) – a prune. It is used in cooking from dessert to seasoning for meat. Contains mild laxatives, dietary fiber, which is effective for constipation. Speak correctly: chornosliv (accent on “I”).
Fresh and dried plums (prunes)
Useful properties of prunes for the human body
Plums are full of essential nutrients and dietary fiber that support gut health and help treat chronic constipation, maintain bone health, and prevent painful hemorrhoids.
When consumed in moderation, the low glycemic index of plums makes them an excellent choice for dieting. Available in juice form, plums may be just what your body needs right now. This is why this fruit deserves to be present in your diet.
Treat constipation
When it comes to the health benefits of plums, no list would be complete without recognizing their ability to fight constipation. 100 mg of fruit contains about 6,1 g of fiber, which helps to collect waste and maintain normal bowel function.
But their benefits don’t end there. In addition to fiber’s ability to support normal digestion, juice is also an effective laxative. The reason for this is the high level of sorbitol, a sugar alcohol that breaks down slowly and has a laxative effect.
The juice contains 6,1 mg sorbitol per 100 g, and the plum itself contains 14,7 mg in a similar 100 g serving. Combined with its nutrient content, this fruit has become a popular natural laxative, especially among the elderly.
Prevents the appearance of hemorrhoids
Chronic constipation or straining during bowel movements can cause hemorrhoids. A low fiber diet is another cause of inflammation of the veins in the lower rectum and anus. This can be quite painful.
But since fruits are rich in fiber and help relieve constipation, they can also help those prone to hemorrhoids. Regular consumption can help prevent recurrence of this stressful problem.
Provides energy without raising blood sugar
The simple sugar in plums makes them a great choice for boosting energy. These are foods with a low glycemic index, with an index of 29/100 (banana 48/100 and red grapes 59/100).
Compared to most carbohydrates, sorbitol in plums causes a lower rate of rise in blood glucose levels. High sorbitol and high fiber levels mean sugar levels are not suddenly spreading. This is exactly what diabetics try to avoid on a daily basis.
Plums are a sweet source of energy even for diabetics. They have excellent phenolic property with the advantage of delayed glucose absorption.
Lowers blood pressure
You can also control hypertension (high blood pressure) by eating plums. In one study in which subjects were patients with hypertension, they were offered dried fruit as a regular meal.
A significant decrease in blood pressure was observed within 8 weeks. Compared to the control group, they had decreased levels of LDL (“bad”) cholesterol and serum cholesterol.
One of the tips from this study is to eat three prunes a day (pre-soaked overnight).
Fight osteoporosis
Plums are rich in potassium – 1058 mg of micronutrients for every 100 g. Potassium is closely related to bone health. According to researchers, you can reduce your risk of osteoporosis by eating enough potassium-rich foods. This can be especially helpful if you have a family history of the condition.
Recommended levels are 4700 mg per day for adults, 400 mg per day for infants, and 3000 to 4500 mg of potassium per day for children (depending on age).
Plums for all ages
In general, plums are known for their ability to help older people fight constipation. Fruits can be useful for young children and anyone who wants to stay healthy. People of all ages can reap tremendous benefits from the antioxidant properties and high fiber content of this fruit.
Experts point out the need to add plums to the daily fruit meals you give your kids. You can add a few more fruits to your food to make your food more appealing.
Do you have a picky child? Offer him plum juice. Its sweet taste makes it a more palatable option. You can combine it with other fruit juices like cranberry or apple juice. Alternatively, you can freeze the juice in children’s ice cream. They will love it!
Prunes: calories per 100 grams
- Raw fruits – 42 kcal.
- Juice: 71 kcal.
- Prunes – 240 kcal.
Prunes: contraindications for use
This is a healthy dried fruit, but don’t overdo it. Otherwise, it can happen that undigested sugars and complex carbohydrates in fruits and sugary juices cause diarrhea and excessive intestinal gas. Monitor your intake and limit your intake to avoid potential problems.
Most recipes for constipation require a daily intake of at least 6-12 plums, but keep in mind that you are also consuming a lot of calories and carbohydrates. If you solve a health problem with less, stick to that amount.
It’s the same with plum juice, which contains 16,45 mg of sugar per 100 mg serving and about 71 kcal. So, whether you are consuming plums or juice for diet, general health, or constipation, pay attention to how much you consume. Dried fruit in moderation will help the body to be in optimal condition.
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