What if we told you that something as natural and delicious as a plum could have all these benefits for your health, beauty and wellness? Believe it or not, there are plenty of reasons to regularly enjoy dry plums. Let’s take a closer look at some of the key benefits associated with this nutrient-rich fruit.
Prunes are essentially plums that are dried in the sun naturally. They are called dry plums as well.
Dry plums are a powerful source of bone-building nutrients. They’re packed with potassium, which helps maintain cell function and repair; they also contain minimal calories so you can enjoy these healthy fruits without worrying about evening out your blood sugar levels!
If you want to know more about dry plums benefits for your health, this is your one stop for everything related to dry plums benefits. Keep on reading!
Table of Contents
Dry Plums: What are Prunes?
Prunes are plums that have undergone a dehydrating process for preservation.
Prunes are deep reddish-brown in color, chewy in texture, and have a savory-sweet flavor.
You can store prunes in your cupboard for roughly six months, as opposed to fresh plums. You can keep them in the refrigerator in a sealed container for up to a year.
Plums come in two types. Let’s have a look at it:
Types of Plums
There are two primary types of plums, from which the numerous plum variants are descended.
The European and Japanese plums.
- Fresh Japanese plums range in color from yellow to medium red and are larger and more juicy.
- Fresh European plums have darker blue or purple-red coloring and are smaller and denser.
Calories in Prunes
Both types of prunes provide you with a lot of nutrients. Let’s have a look at the nutritional content of dry plums.
One cup of dry plums has:
- Calories: 76
- Protein: 1 gram
- Fat: Less than 1 gram
- Carbohydrates: 18 grams
- Fiber: 2 grams
- Sugar: 16 grams
Additionally, dry plums contain vitamin C, vitamin A, vitamin K, and a small amount of potassium. They also provide you with a small amount of vitamin K, but they are higher in calories, sugar, and carbohydrates.
These vitamins and minerals in dry plums benefit your immune, digestive, and reproductive systems, as well as your eyesight, heart, lungs, and kidneys.
Now, you know that dry plums benefits come from the rich content of minerals and nutrients. Let’s have a look at a list of these benefits:
1. Dry Plums Combat Constipation
Eat two dry plums a day, and you’re set with your recommended daily value of fiber.
This sweet fruit isn’t only for your grandparents; dry plums have many benefits, especially when it comes to constipation.
The high fiber content in dry plums speeds up the rate of bowel movements through your digestive tract. So if you’re struggling with constipation, dry plums are a natural way to ease your symptoms. And because they’re also a good source of vitamins and minerals, dry plums are a nutritious snack that can be enjoyed by everyone.
So next time you’re looking for a snack, reach for a few dry plums and enjoy the benefits of this delicious fruit.
In a 2011 study, scientists discovered that eating dry plums helped relieve constipation more effectively than taking a typical laxative. In both constipated and not constipated people, dry plums softened feces.
Dry plums contain the alcohol sugar ‘sorbitol’, which has a natural laxative action.But a word of caution: Don’t go overboard. To prevent diarrhea, limit your daily intake of prune juice to 4 to 8 ounces.
2. Protects Your Cells from Free Radical Damage
According to studies, plums provide a healthy serving of antioxidants that can help reduce inflammation and shield your body from the harmful effects of free radicals.
They contain particularly high levels of antioxidant ‘polyphenols’, which are good for bones and may lower the risk of diabetes and heart disease.
Researchers discovered that the polyphenols in prunes greatly lowered inflammatory markers linked to joint and lung ailments. Although, we need more research to be sure about the benefits of dry plums for anti-inflammation.
3. Lowers Blood Sugar
While dry plums may not be the first thing that comes to mind when you think of foods that can help to lower blood sugar, they actually have a number of benefits for people with diabetes.
Dry plums contain a type of fiber known as pectin, which helps to slow down the absorption of sugar into the bloodstream. dry plums also contain a compound called sorbitol, which has been shown to help improve insulin sensitivity.
Furthermore, dry plums are a good source of antioxidants, which can help to protect against cell damage. While dry plums are not a cure for diabetes, they can certainly help to manage blood sugar levels and improve overall health.
4. Promotes Bone Health
Dry plums contain vitamin K, phosphorus, magnesium, and potassium, all of which are associated with healthy bones.
Dry plums benefits include an increase in certain hormones that are important for bone development.
Researchers discovered that eating 100 grams of dry plums every day for three months resulted in a decreased incidence of bone loss. Additionally, the prunes appeared to reduce inflammation and improve overall bone health.
5. Healthy for Your Heart
Dry plums may also make your heart joyful. Because of their rich fiber, potassium, and antioxidant content, dry plums benefits may aid in lowering heart disease risk factors.
In a 2010 study, participants who had 3 to 6 dry plums every morning for 8 weeks along with prune juice had considerably lower blood pressure and cholesterol (including “bad” LDL levels) than the group who drank water.
In contrast, mice fed dry plums powder and plum juice had lower cholesterol levels overall and higher amounts of ‘good’ HDL cholesterol, according to a 2015 study.
Despite the fact that these study findings seem encouraging for plum lovers, more recent research on the human population is still required.
5. Maintains a Healthy Weight
Numerous studies have shown that dry plums can help with weight management. dry plums are a good source of fiber, which helps to regulate digestion and keep you feeling full longer.
Additionally, dry plums contain compounds that can help to boost metabolism and promote fat burning. dry plums are also low in calories and sugar, making them a great snack for those watching their weight.
So if you’re looking for a way to manage your weight, dry plums may be worth a try.
7. Dry Plums Help Fight Cancer
There are many dry plum benefits that have been discovered by science. One of the most amazing dry plums benefits is its ability to help prevent cancer.
Studies have shown that dry plums can help to inhibit the growth of cancerous cells. They can also help to reduce the risk of developing cancer in the first place.
This is because dry plums contain a compound called phenethyl isothiocyanate (PEITC), which has powerful anti-cancer properties
In addition to dry plums benefits, PEITC is also found in other foods like broccoli and cabbage.
So, if you’re looking for a way to help prevent cancer, dry plums are a great option.
8. Boosts Your Memory
Perhaps all those plums will keep you from forgetting stuff as well.
According to studies, eating Asian plums for five months appeared to improve brain function and ease some signs of neurodegenerative brain disorders.
However, dry plums powder, not plum juice, was found to be useful in slowing age-related cognitive deterioration in rats in an earlier study.
Before we all start eating plums to stop forgetting where we put the stupid keys, more research needs to be done. But so far, the evidence appears to be in favor.
9. Improves Your Vision
Dry plums benefit you with a fantastic source of vitamin A, which is necessary for good vision.
1 dry plum provides 3% of the daily required amount of vitamin A. People who don’t get enough vitamin A are more likely to develop cataracts, macular degeneration, dry eyes, and night blindness.
So, get your fill of dry plums to get maximum benefits of this sweet fruit for your eyes.
10. Dry Plums for Great Skin and Hair
Looking for a natural way to improve your skin and hair? Dry plums may be the answer. Dry plums are rich in antioxidants and vitamins, making them ideal for promoting healthy skin and hair.
Dry plums can help to improve skin elasticity, reduce wrinkles, and prevent dryness. They are also high in copper, which is essential for healthy hair. dry plums are available year-round and can be found at most grocery stores.
So why not give them a try? Your skin and hair will thank you!
Dry plums benefit you with an excellent source of iron, which improves the general condition of your hair and has a variety of positive effects.
They are a good source of vitamins B, C, and other nutrients that promote hair development. These nutrients save your hair from damage and strengthen it from the inside out.
Dry plums include vitamins and minerals that support healthy skin maintenance. This common fruit also prevents the appearance of wrinkles and the aging process.
It’s a great snack because it’s rich in minerals, which also leaves your skin shining. How nice is that?
Bottom Line!
Dry plums have many benefits for your health, beauty and wellness. They are a good source of fiber, Vitamin C and potassium.
They can help you maintain a healthy weight, keep your skin looking young and reduce the risk of heart disease.
Eat them as part of a healthy diet to enjoy these benefits. Have you tried dry plums? What was your experience?
If you want to know more about such sweet natural treats, you can consult a well-known nutritionist or dietician to learn about incorporating natural delights to your diet.
