5 health benefits of “thousands of people love” fruit when summer comes
Plum is a fruit that is “hunted” aggressively in the summer. This fruit has great health benefits that not everyone knows.
Prunes contain less sugar than other fruits and contain many important nutrients such as vitamins, minerals and fiber. You can eat the whole fruit as a snack or cut it up for cereal or yogurt.
Here are 5 benefits of plums for the body that have been proven by science.
1. Rich in Antioxidants
Plums provide a number of antioxidants, including:
– Vitamin C
Additionally, red and purple plums have the added benefit of another powerful antioxidant called anthocyanin. Preliminary human studies suggest it may improve heart health and help manage type 2 diabetes.
2. Regulate blood sugar
Here are 4 reasons why plums are a great choice for those looking to control blood sugar:
Fiber: Plums are high in fiber. 1 cup sliced prunes contains about 8% of the RDI – which can help slow digestion and prevent blood sugar spikes
– Prebiotics: The fiber in plums is prebiotics, this is a specialized plant fiber that feeds good probiotic bacteria in the intestinal tract, it is very useful in the treatment and prevention of type 2 diabetes.
– Adiponectin. A small 2018 study found that drinking 200 ml of prune juice daily for 4 weeks increased levels of adiponectin, a hormone that helps regulate blood sugar.
– Low sugar. Prunes are low in sugar (1 cup of juice contains only 16 grams compared to 1 cup of grapes with 23 grams) and are therefore low on the glycemic index, meaning they have only a small impact on blood sugar. Plums have a glycemic index of 39, compared with 52 for bananas, 59 for pineapples and 76 for watermelons.
3. Lower blood pressure
A 2017 study of people with high blood pressure found the following: those who ate 3 grams of plum extract daily for 3 months had significantly lower blood pressure than those who took a placebo.
This is because the potassium in plums can help control your blood pressure in 2 ways:
Potassium can reduce pressure in the walls of blood vessels, thereby helping to lower blood pressure
Potassium can help the body eliminate salt through the urine. This is important because high salt levels cause your body to retain more water, which increases blood pressure
4. Good for bone health
Prunes contain many vitamins and minerals that contribute to bone health, including potassium, magnesium and vitamin K. However, dried plums have higher levels of these particular nutrients than fresh plums.
These nutrients help reduce bone mineral loss and actively support bone structure. This is especially important as you get older, weakening bones can easily lead to fractures, even if only due to minor trauma..
A 2016 study found that premenopausal women who ate about 5 prunes per day were significantly less likely to develop osteoporosis after 3 and 6 months, compared with women who did not receive treatment.
5. Relieve Constipation
Prunes are popular constipation remedies for two main reasons:
They are rich in fiber, which helps to bulk up stools and allows you to pass stools more easily. 1 cup of prunes contains up to 12.4 grams of fiber
Plums contain sorbitol, a substance that has a laxative effect. A 2011 study found that people with constipation who ate 5 prunes twice daily for 3 weeks had more frequent bowel movements and more normal stools than before the study began.
at Blogtuan.info – Source: 24h.com.vn – Read the original article here