Prune Prune Which one looks superficially like they are different fruits? If you could count them 3 types, but they are actually the same fruit. It just has a variety of names. “Prune” is the result of drying prunes, while “Nai” is the name Chinese people use to refer to prunes.
However, no matter what name you call it, prune or plum, it has more health benefits than we think. known as Best fruit for weight loss Including reducing constipation and osteoporosis again !
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7 health benefits
1.) There are many nutrients.
This fruit is surprisingly rich in nutrients. It contains over 15 different vitamins and minerals in addition to fiber and antioxidants.
- Fresh plum or which one? Per fruit contains approximately the following nutrients:
- Calories : 30
- Carbohydrates : 8 grams
- Fiber: 1 g.
- Sugar : 7 g.
- Vitamin A: 5% of your daily nutrient intake.
- Vitamin C: 10% of your daily intake
- Vitamin K: 5% of your daily value
- Potassium: 3% of your daily value
- Copper: 2% of your daily value
- Manganese: 2% of your daily value.
It also contains small amounts of B vitamins, phosphorus and magnesium.
- Dried prunes or prunes per 28g contain approximately the following nutrients:
- Calories : 67
- Carbohydrates : 18 grams
- Fiber: 2 grams
- Sugar : 11 g.
- Vitamin A: 4% of your daily value
- Vitamin K: 21% of your daily value
- Vitamin B2: 3% of your daily value
- Vitamin B3: 3% of your daily value
- Vitamin B6: 3% of your daily value
- Potassium: 6% of your daily value.
- Copper: 4% of your daily value
- Manganese: 4% of your daily value.
- Magnesium: 3% of your daily value
- Phosphorus: 2% of your daily value.
Overall, the vitamin and mineral contents of fresh plums and dried prunes are slightly different. But prunes are higher in B vitamins, fiber, carbohydrates, and calories than fresh prunes.
2.) Help relieve constipation.
Prunes and prune juice are known as Has the ability to relieve constipation. This is partly due to its high fiber content. One dried prune fruit provides up to 1 gram of fiber. In addition, dried prunes and prune juice also contain sorbitol, a sugar alcohol that has a natural laxative effect.
The results of the study also found that People who ate 50 grams of prunes daily for 3 weeks had improvements in the regularity and frequency of their bowel movements. Compared to people who eat psyllium This is a type of fiber that is often used to relieve constipation.
However, it is important to keep in mind that Eating too many prunes all at once can result in diarrhea. Therefore, it should be eaten, but it is about 44-87 grams per day, for those who drink water. Make sure it’s 100% real fruit juice and limit your intake to 118-237 ml per day.
3.) Rich in antioxidants
Fresh plums and dried prunes full of antioxidants That has a positive effect on bone health and can help reduce the risk of heart disease and diabetes.
Additionally, some studies have shown that plums contain more polyphenol antioxidants than other popular fruits. which has a powerful anti-inflammatory effect such as joint and lung diseases as well as its ability to prevent damage to cells that often leads to disease.
4.) Help reduce blood sugar.
Fresh prunes and dried prunes are relatively high in carbohydrates. But prunes and prunes don’t raise your blood sugar as much. after eating This is because the nutrients in plums contribute to increasing levels of adiponectin. which is a hormone that plays a role in controlling blood sugar levels
Plus, the fiber in fresh plums. also lowers blood sugar levels and slows down the rate of absorption of carbohydrates after a meal Blood sugar gradually rising instead of rising high
However, be sure to check the amount you should be eating. Because prunes are high in calories and easy to overeat. For the right amount is 44-87 grams.
5.) Promotes Bone Health
Some studies have found that eating prunes reduces the risk of degenerative bone conditions such as osteoporosis. Not only that, it has also been found that it may help to repair lost bone. But there is not enough information to clarify why prunes are good for bone health, but it certainly does contain antioxidants and anti-inflammatory benefits.
However, research also suggests that consuming prunes might increase levels of certain hormones involved in bone formation. And nutrients in dried prunes also contain many vitamins and minerals that have a protective effect on bones, such as vitamin K, phosphorus, magnesium and potassium.
Although all these findings are positive, But there is little evidence or research to definitively say that dried prunes can help promote bone health. However, a small number of human studies have found positive results. Dried prunes were found to be more effective than other popular fruits. To protect and restore bone mass
Thank you information from: Healthline
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2023-06-12 10:45:00
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