Useful properties of plums and prunes.
Scientists have found that plums contain large amounts of antioxidants. Just one draining them as much as the handfuls of blueberries, which until recently was considered the most powerful antioxidant.
Plum is one of the most juicy and sweet fruit. The season begins with the introduction in may of the Japanese varieties of plums and ends in October, the European varieties.
Plums belong to the Prunus genus of plants and are relatives of the peach, nectarine and almond. They are considered “fruits” – fruits that have solid bone of the tissue that surrounds a single seed.
Prunes – dried European plum varieties. Sweet with a deep taste and a sticky chewy texture, prunes are highly nutritious and useful fruits. Like other dried fruits, it is available all year round.
In 66 g of fresh plums contains:
30 calories
Vitamin C – 8%
Vitamin K – 5%
Copper – 4%
Fiber – 4%
Potassium – 3%
GI: low
Health benefits
The phenols contained in the plum and prune, provide effective antioxidant protection
The plant is known as Prunus domestica, and in fresh and in dried form, has become the subject of various studies due to the high content of unique phytonutrients called neochlorogenic and chlorogenic acid. These substances found in plum and prune are classified as phenols, which are known for their antioxidant properties. Phenols prevent damage, particularly effective in neutralizing a particularly dangerous oxygen radical called superoxide anion radical.
In addition, they help prevent damage to fats with oxygen. Since our cell membranes, brain cells and molecules such as cholesterol, are mainly composed of fat, the body needs prevent free radical damage fats.
Plums and prunes improves the absorption of iron by the body and provide additional antioxidant protection with vitamin C
The ability of plums and prune to improve the absorption of iron in the body has been confirmed in various studies. This ability of the fruit may be associated with the contained vitamin C. Plum is an excellent source of this vitamin.
Vitamin C is necessary for the body to create healthy tissue, and for strengthening the immune system. It is vitamin C which protects our body from viruses during the period of the cold and flu season, and also it can be useful for people suffering from recurrent ear infections.
Vitamin C also helps to protect cholesterol from oxidation by free radicals. Since oxidized cholesterol accumulates in the arteries and causes damage to blood vessels, vitamin C is useful for people suffering from atherosclerosis or diabetic heart disease.
In addition, it helps to neutralize free radicals, which may contribute to the development or progression of conditions like asthma, colon cancer, osteoarthritis, and rheumatoid arthritis. Studies have shown that consumption of vegetables and fruits with a high content of vitamin C is associated with a decreased risk of death from all causes, including heart disease, stroke and cancer.
Prunes and plums normalize blood sugar levels and promote weight loss
The soluble fiber of prunes helps normalize blood sugar levels by slowing the rate at which food leaves the stomach and delaying the absorption of glucose after a meal.
Soluble fiber also increases insulin sensitivity and can therefore play a useful role in the prevention and treatment of type 2 diabetes. In addition, the fiber of prunes gives the feeling of fullness after eating, helping to prevent overeating and weight gain.
Fiber contained in prunes, reduces cholesterol and protects the intestine
Prunes are well known for their ability to prevent constipation, reducing the risk of colon cancer and hemorrhoids. Fiber, which is rich in prunes contributes to the appearance of beneficial bacteria in the colon. When these bacteria break down fiber, they produce short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the colon and helps to maintain the health of the colon. In addition, bacteria create two other short-chain fatty acids, propionic and acetic acid that are used as fuel by the cells of the liver and muscles.
Studies have shown that propionic acid inhibits HMG-CoA reductase, an enzyme involved in the production of cholesterol by the liver. Reducing the activity of this enzyme, propionic acid helps to reduce the level of cholesterol in the blood.
In addition, the soluble fiber of prunes helps to lower cholesterol by joining bile acids and removing them from the body through feces. Bile acids are compounds used to digest fat that are manufactured by the liver from cholesterol. When they are excreted with the fiber of prunes, the liver starts generating new bile acids and use more cholesterol, thus lowering its total number.
Finally, insoluble fiber feeds the friendly bacteria in the digestive tract, which helps to maintain their population. In addition to producing the helpful short-chain fatty acids described above, beneficial bacteria play an important protective role, displacing pathogenic (disease-causing) bacteria and preventing their survival in the intestinal tract.
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