Eating plums for health is a tasty and easy task.
At one point in life, I ate 2-3 prunes daily to reduce the sugar cravings we all have healthily.
But I didn’t know then that besides the sugar I didn’t miss, the plums helped with their vitamins in the better functioning of my heart and eyes, increasing my daily energy and strengthening my immune system.
Since I was eight years old, I have had a myopia problem, and I wear contact lenses.
So, when I visited my ophthalmologist one day, he told me my myopia had decreased significantly in the past six months. I could not understand what I had changed in my diet, which immensely helped me.
Then, I remembered that this difference was the 2-3 plums I ate, which were my favorite daily habit and delicacy for at least 4-5 months.
Even now, I eat plums for health, maybe not every day, but at least 4-5 times a week.
In addition, I discovered many other properties and possibilities of plums that benefit our bodies.
So, I decided to convey to you what I found myself and what I learned along the way about plums.
Plums for health and their excellent properties
They have multiple therapeutic and nutritional properties and strong antioxidant power. They contain vitamins A, B, C, E, and K and minerals such as potassium, magnesium, phosphorus, iron, calcium, and zinc.
Plums also provide dietary fiber with meager calories and healthy fats.
One hundred grams of dried plums contain about 240 calories. One plum has about 23 calories, while 100 grams of fresh plums contain 340 calories. (1)
Let us see how you can eat plums for health and what will happen to your body if you eat three plums daily. Discover their undeniable properties for health, weight loss, and beautiful skin because the benefits of plums are endless.
#1 Plums improve vision
Knowing someone with excellent eyesight is difficult, especially as we age.
Office work, mobile or computer screens, and reading take a toll on the health of our eyes.
Plums contain significant amounts of vitamin A and beta-carotene (2), which help strengthen vision, and prevent cataracts, dry eyes, and macular degeneration. (3)
The Archives of Ophthalmology researched eating a serving of 3 or more fruits daily, including prunes.
Research shows that this serving may help reduce the risks of age-related macular degeneration.
Vitamin A and beta-carotene in plums are beneficial for maintaining healthy vision. In addition, this delicious fruit contains carotenoids that help protect the macular tissues of the retina.
Thus, they reduce the risks of vision disorders, especially those related to age.
#2 The digestive system works more efficiently
Our digestive system is one of the essential systems in our bodies.
It can improve or destroy health.
Plums can correct any problem that arises in the digestive system very quickly. (4)
They are rich in fiber and sorbitol and help regulate bowel function and relieve or prevent constipation. At the same time, plums can reduce the risk of developing colon cancer. (5)
Researchers report that some plums compounds act as antibacterial agents in the gastrointestinal and urinary tracts. (6)
#3 They lower cholesterol and blood pressure levels
Prunes have been studied for their ability to lower high blood pressure and cholesterol levels. These are major risk factors for heart diseases. (7)
Although prunes are sweet, they are low in fat and considered one of the best foods you can eat.
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After relevant research, plums show they reduce the risk of heart diseases. Their positive effects seem related to their high content of plant fibers, potassium, and antioxidants. (8)
#4 Stronger bones
It is no secret that the older we get, our bones become more fragile.
Increasing the pains in our bodies and creating distortions.
Plums can again reverse this specific health issue. They contain phosphorus, potassium, magnesium, and calcium, which can strengthen bones and prevent osteoporosis and other similar conditions. (9)
#5 They boost our immune system
In addition to all the vitamins and minerals that plums contain, their potent antioxidants protect our cells from free radicals. (10)
So, they strengthen our immune system while further preventing many diseases and damages that can happen to our body.
Plums contain three superheroes:
- phenolic compounds
These compounds reduce inflammation, protect against cancer and strengthen the body. (11)
#6 They improve brain function and memory
We all want more clarity in our thoughts and memory, especially in the morning!
Plums can even make a difference in this matter.
Research published in the US National Library of Health showed that prunes significantly improve cognitive function and memory. They also support learning ability and promote overall brain health. (12)
#7 Plums increase metabolism and help in fat loss
The University of Liverpool conducted a study of 100 overweight and obese consumers. This study showed that eating plums as part of the diet helped control weight and improved weight and fat loss. (13)
Also, in 2017, the Journal of Obesity & Therapeutics published an article stating that plums help fight metabolic syndrome. In addition, the catechins present in them reduce obesity and fat cells. (14)
By eating plums regularly, these positive results in weight and fat loss are permanent. This way, we won’t have to worry about re-absorbing those calories.
Prunes contain 6.6 grams of net carbs per serving and are one of the few fruits compatible with the ketogenic diet.
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The carbohydrates that plums contain are pretty high.
However, they are one of the friendliest fruits you can prefer if you are on a keto diet.
Although fresh prunes are suitable for this diet, the same is not true of canned or dried prunes. Packaged plums contain added sugar that manufacturers use as a preservative.
However, we can’t have a generally poor diet and expect plums to fix our weight!
#8 Prunes for good sleep
Prunes, fresh or dried, contain magnesium, calcium, and vitamin B6 that help produce melatonin, the sleep-regulating hormone. (15)
By eating 2-3 prunes an hour before going to sleep, you can sleep peacefully and enjoy improved bowel function.
Prefer prunes on a whole grain toast or eat them plain, about 30 minutes before bed.
Melatonin controls the quality of our sleep and the sleep-wake cycle. In such a way, they help those who have difficulty falling asleep or who have insomnia. (16)
Eating prunes a few minutes before bed is a great way to increase melatonin levels in your body and enjoy a restful sleep.
Plums for health – What else do they offer us
Prunes contain about 4,000 powerful antioxidants and have strong antibacterial properties (15).
These also help:
- To relieve indigestion
- in influenza treatment
- with problems related to stress in maintaining electrolyte balance
- to strengthen immunity
- in maintaining a healthy nervous system
- in the care and improvement of the skin
- to enhance the baby’s cells and immune system during pregnancy
Plums can help in better health, weight loss, and beautiful skin, and they are a nutritious and delicious delicacy.
Plums might not be the first flavor you think of if you’re mainly into fruit smoothies. But, it is an excellent fruit to add to a healthy smoothie drink.
This benefit is because the prune smoothie becomes a sweet and delicious drink that satisfies our sugar cravings.
If you also add ginger, you can take your drink to a new healthy level.
Plums for health – Precautions
Prunes are generally safe to eat.
Put there are cases where we should not consume them.
Fresh and dried plums are often treated with sulfites to prevent oxidation.
Thus, some people sensitive to these substances should avoid their consumption. In addition, sulfites can cause allergic reactions such as coughing, sneezing, or difficulty breathing.
Plums for health – IMPORTANT NOTE
Plums contain a high percentage of serotonin.
Cancerous tumors, however, can also increase serotonin levels. (16)
So, eating them before a diagnostic test can give false positive results for tumors.
Plums are generally safe for eating.
However, ask your doctor if there are any health problems or if you are taking medication.
Do you eat plums for health, and how often?
Do you eat plums for health, and how regularly? Have you tried to eat them instead of other sweets to reduce that craving healthily?
Please leave your comments below!
I wish you to be always well! 🙂