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China is the world's top producer of plums, followed by Serbia and Romania. While European plums are available in some areas, Japanese or Chinese are the market leaders for fresh fruit. Plums can be consumed raw, fermented into wine, distilled into brandy, dried and used to produce plums, or used in preserves. Although cyanogenic glycosides are present in plum kernels, their oil is not sold commercially.
The USDA states that raw plums' nutritional composition is 87% water, 11% carbohydrates, 1% protein, and less than 1% fat. They don't have large concentrations of other micronutrients. However, they are a moderate source of vitamin C. Now that you are aware of the advantages of plums, discover more about them. Continue reading!
7 Benefits To Know About Plums
1. Reduces Indigestion
plums are a high-fibre food that is well-known for having a laxative effect. Soluble fibre is included in plums, which may help avoid constipation. Because fibre absorbs water, it makes your faeces heavier. As a result, the stool becomes softer and thicker, making it easier to pass. Indeed, a 2019 study published in Clinical Nutrition discovered that plums are a great way to increase the frequency and weight of stools in individuals with irregular bowel movements.
2. Might Lower The Risk of Colon Cancer
The health benefits of plums for the digestive system don't end with constipation. Plums' anthocyanins may also lower your chance of developing colon cancer. A 2018 Journal of the American College of Nutrition article claims that anthocyanins' antioxidant properties fight oxidative stress, the biological condition that permits cancer cells to proliferate and spread. In addition, anthocyanins cause colon cancer cells to divide less frequently while triggering apoptosis or cell death.
3. Aids In Loss And Weight Management
The fruit is high in calories, and it is generally not advised for weight loss or control. Still, research published in the journal Eating Behaviours suggests that the fibre in plums may increase feelings of fullness, which may help regulate weight. Additionally, fibre reduces the hunger hormone ghrelin, which lowers appetite.
4. Encourages Bone Health
Vitamin K and boron, essential for healthy bones, are found in plums. The production of osteocalcin, a protein that facilitates calcium binding to bones, is significantly influenced by vitamin K. Boron increases the bioavailability of vitamin D, a mineral required to absorb vitamin K. plums' potassium content, also helps. By lowering the amount of acids in your body that deplete bone, potassium helps prevent bone loss.
5. Encourage Heart Health
The Centers for Disease Control include high blood pressure and high blood cholesterol as two of the significant risk factors for heart disease. It turns out that plums' nutrients can aid in managing both. Because potassium lowers arterial wall tension and pressure, it can help maintain a healthy blood pressure range. Examples of fruits that contain potassium include plums. Similarly, an article published in Nutrients claims that anthocyanins in plums relax the arteries and decrease hypertension.
6. Enhance Your Memory
It may surprise you to learn that eating just three to four antioxidant-rich dried plums a day will help prevent memory-damaging free radicals from harming cells. That's what we call shrewd nibbling! Prunes have a significant memory-boosting effect; thus, eating them daily will improve your memory and learning capacity. The NIH conforms with this too.
7. An Organic Mood Booster
The NIH claims that plums' inherent sweetness might improve your mood and offer a nutritious solution to cravings and mood swings associated with pregnancy. Plums' natural sugars and vital nutrients work together to give you a healthy energy boost that helps you avoid fatigue. Try eating more plums if you are pregnant to stay away from mood swings.
Plums are convenient and, in contrast to plums, are readily available year-round. They also keep well in the refrigerator for several months. It is well recognized that plums are a good source of potassium, iron, manganese, copper, vitamin B6, and vitamins A, C, and K. Here are health benefits of plums supported by data. Therefore, continue using them for optimal health outcomes.
