Why It’s Good to Eat 12 Plums per Day? -Healthy Positive Mind –
Here’s why this purple fruit is so good…
Fresh plum fruit contains vitamin C (5 to 8 mg per 100 g, depending on the type of plum), Vitamin B6, Copper, Vitamin B2, Vitamin B3, Vitamin K, Magnesium, Iron, Calcium and contains 240 mg Potassium per 100g plums. Plum is rich in fiber; 2 g per 100 g. Plum fruit is low in calories.
One study showed that plum strengthens bones, reduces the risk of developing colon cancer, but also that consumption of 12 average-sized plums a day for two months lowers bad cholesterol LDL.
According to one of the research, by consuming about 12 prunes per day, or 100 grams, for a period of three months will increase dramatically markers in the blood that show an increase in bone density.
Plum has a laxative effect as it contains dihydroxy-phenyl isatin, as well as sorbitol and phenols and vegetable fibers.
Another study showed that 25 grams of prunes, which is equivalent to an average of three fruits plums, provide us 5 percent of the required daily intake of fiber : for men from 19 to 50 years 25 percent, and for women in the same age of 7 percent.
Health Benefits of Plums
Protect your Heart
One medium-sized fresh plum contains 113 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk. If that is not heartwarming enough, the reddish-blue pigment in some plums, called anthocyanins, may protect against cancer by mopping up harmful free radicals.
Keep your Bowels Regular
Dried plums or prunes are a tried-and-true way to help your bowel to its work (each prune has one gram of fiber). Eat them as is, or make a batch of softened prunes to keep in the fridge to have with granola and yogurt. Soak a few handfuls of prunes in freshly boiled water, cool and store in a covered jar in the fridge.
Lower Blood Sugar
According to the Dietitians of Canada, plums rank low on the glycemic index, which means eating them can help you control your blood sugar and reduce the risk of type 2 diabetes.
Boost Bone Health
Researchers from Ohio State and Oklahoma State universities tested two groups of postmenopausal women over the span of 12 months for bone density. One group ate 100 grams of prunes per day (about 10 prunes); the other ate 100 grams of dried apples. Both groups took calcium and vitamin D supplements. The findings indicated that the prune group had substantially higher bone mineral density in the spine and forearms.
Improve your memory
Eating three to four antioxidant-rich prunes a day can help neutralize cell-damaging free radicals that affect your memory.