Plums and greengage are very nutritious fruits. They provide the body with many nutrients and values like vitamins, minerals, and fiber, and they can be eaten in two ways, fresh or dried.They also help treat osteoporosis and constipation. Today, we will learn about their benefits, the nutritional values they contain, and how to add them to our diet.
First benefit: Nutritional values
Nutritional values in plums:
Plums don’t have many calories, but like most fruits, they have a high amount of fiber and vitamins. One plum contains:
- Calories: 30 calories
- Carbs: 8 grams.
- Fiber: 1 gram.
- Sugar: 7 grams.
- Vitamin A: 5% of your daily need
- Vitamin C: 10% of your daily need
- Potassium: 3% of your daily need
- Manganese: 2% of your daily need
Nutritional values in plums:
Plums have high calories because they are dried. So make sure all dried fruits have high calories but also lots of vitamins. These calories are for just 28 grams and they are:
- Calories: 67.
- Carbs: 18 grams.
- Fiber: 2 grams.
- Sugars: 11 grams.
- Vitamin A: 4% of daily need
- Vitamin K: 21% of daily need
- Potassium: 6% of daily need
- Manganese: 4% of daily need
Dried fruit often has more fiber and sugar than fresh fruit. Drying might change the fruit’s nutritional values.
Second benefit: Treating constipation
Sloe juice and plum juice have very high fiber. The fiber in both is insoluble. So, the body makes more stool. This makes pooping faster and easier. The juice also has sorbitol, which acts like a natural laxative.
One study showed eating 50 grams of plums helps prevent constipation a lot. But check the juice’s content. Avoid those with added sugar because they stop many benefits, especially this one.
Third benefit: Plums and sloes are rich in antioxidants
Plums and sloes are rich in antioxidants, they help Reduces inflammation and protects against harmful free radicals For many diseases Like aging diseases and cancer, it also helps boost bone health and lowers the risk of type 2 diabetes and heart diseases.
Fourth benefit: lowers blood sugar levels
Even though plums have a high amount of carbs, they help control blood sugar levels, because they don't raise blood sugar much. They boost adiponectin hormone, which helps regulate blood sugar. Plus, the fiber in plums lowers the body's carb absorption. But you should watch how much you eat to avoid risks.
Fifth benefit: plums improve bone health
Plums can sometimes help improve bone health and reduce the risk of osteoporosis. Some research says eating plums boosts hormones that help build bones. So scientists recommend patients with fractures eat plums regularly.
Benefit six: supports heart and vein health
Eating plums mainly helps control good cholesterol in the body and helps manage blood pressure levels. So try to always drink plum juice to keep your heart healthy.
Benefit seven: easy to add to your diet
It's easy to include plums in your diet. You can eat them alone as a quick snack, add them to spinach salad or grilled chicken, or eat them with some avocado, or however you like.
