At the end of October, it becomes more and more difficult to find fresh plums at the stands. This is a sign that it’s time to reach for their dried version, which can be eaten all year round. Dried plums are a great snack known primarily for its positive effect on the intestines. However, consuming them regularly can do much more good for your health than we think.
Dried plums are associated with Christmas Eve and the traditional dried plum compote, but as we know, their use in the kitchen does not end there. these are a perfect addition to cakes and desserts. You can prepare amazing dishes based on them sauce for game or poultry, as well as a range of snacks suitable for any occasion.
Their sweet taste may convince you that it is worth including dried plums in your diet. If he can’t do it, see how positively it affects our entire body.
If your grandmother or mother also gave you dried plums when you were constipated, know that it was not unfounded. Today, a number of scientific studies have proven the positive effect of dried plums on the functioning of our intestines. Thanks to the high content of soluble and insoluble fiber, they accelerate intestinal transit and stool formation. Dried plums also provide sorbitol – a sugar alcohol with a slight laxative effect, which facilitates and increases the frequency of bowel movements.
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A randomized controlled trial conducted by British scientists proved that 100 g of dried plums consumed daily significantly improved intestinal functionfacilitating and regulating bowel movements.
The fiber and sorbitol contained in dried plums have another positive effect. Fermenting in the intestines, they become an excellent medium for beneficial intestinal bacteria, including Lactobacillus and Bifidobacterium, thus increasing their number in the intestines. These bacteria, in turn, synthesize short-chain SCFA fatty acids, which inhave anti-inflammatory effects. In addition, they improve the condition of the colon epithelium and have anti-cancer potential.
Are dried plums healthy? In addition to active substances, including a large amount of antioxidants, they also provide a number of vitamins and minerals important for the body. 100 g of dried plums contain, among others::
- 86.35 mg of potassium, which is 4.3% of the daily requirement,
- 5.23 mg of vitamin C (6.5% RWS),
- 3.52 ug of vitamin K (4.7% RDA).
Additionally, they contain vitamin A, E, niacin, folic acid, copper, manganese, phosphorus and iron.
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A study by De Souza and other American scientists confirmed that as little as 50 g of dried plums a day contributes to maintaining bone mineral density in postmenopausal women. In the plum group, bone density loss in the hip bone was only 0.3% compared to 1.1% in the control group. This is an important discovery in the context of osteoporosis prevention.
Dried plums are also tested for their properties preventive measures against colorectal cancer. Scientists emphasize the important role of fiber and phenols – antioxidant substances in the mechanisms that reduce inflammation and damage in the intestinal epithelium, which are pre-cancerous lesions.
Eating prunes may also be an important element prevention of cardiovascular diseases. Both fiber and antioxidants contained in plums contribute to lowering LDL cholesterol.
There are many arguments for including prunes. However, it is worth doing it gradually. Due to the high concentration of carbohydrates and high caloric value, people with diabetes or on a slimming diet should be especially careful.
In order to improve intestinal function, it is recommended to eat 80 to 100 g (8-12 pcs.) of dried plums a day.. In turn, as little as 50 g (5-6 pieces) a day can reduce the risk of osteoporosis and help lower blood cholesterol.
Although dried plums are healthy and have a positive effect on our body, their consumption may be associated with increased gas production and flatulence, which is mainly due to the sorbitol they contain. For this reason, they should be avoided by people with digestive system diseases irritable bowel syndrome IBS.
Source: Terazgotuje.pl, pubmed
