The plum They offer a variety of benefits for us, whether we consume them fresh or dried, providing strong antioxidant protection.
In particular, dried plums are known to contribute to the health of the digestive system, to the protection of the heart, but also to the maintenance of bone density.
Plums are rich in antioxidant compounds, such as polyphenols and anthocyanins, acting as a “shield” against free radicals, which cause damage to the cells of our body, leading to cancer.
Thanks to their high content of polyphenols, it also minimizes the risk of heart disease and diabetes mellitus.
Indeed, according to some studies, plums contain more than twice the amount of polyphenols compared to other popular fruits, such as nectarines and peaches.
At the same time, plums contain over 15 different vitamins and minerals, while having little calories. In detail, their nutrients are as follows:
Fiber: Dried plums are an excellent source of soluble and insoluble fiber. Fiber contribute to the proper functioning of the bowel and help prevent constipation. In addition, their plums and juice contain sorbitol, which is a sugar alcohol with natural laxative effects.
Vitamins: Dried plums are rich in vitamin K, which plays an important role in blood clotting and bone health. They also contain vitamin A and beta-carotene, complex B vitamins and small amounts of vitamin C.
Metals: Plums are a good source of potassium, which helps to regulate blood pressure. They also contain iron, magnesium, phosphorus and copper, which are involved in several functions of the body, such as oxygen transport, hemoglobin formation and energy enhancement.
How much to eat
The right amount depends on the age, gender and nutritional needs of each. However, for most adults, consumption of 4-6 dried plums (about 40 grams) per day is considered safe.
This quantity provides about 3-4 grams of fiber, and offers energy without causing an excessive increase in blood sugar thanks to their low glycemic index. However, if you consume a larger amount, stomach disorders may occur, such as gases, bloating and diarrhea due to waiter and insoluble fiber.
How to integrate them into your diet
Plums can be consumed as snacks, added to salads, oats, yogurt or even cooked foods accompanied by nuts (eg pork roll stuffed with plums and nuts).