Just 5 Plums A Day Can Do Wonders for Your Health
Plums are known as a natural multivitamin, but many of us do not have the habit to eat them regularly. However, they are so healthy, you might change your mind when you hear what just five plum a day can do for your body.
One plum contains 84 percent water, 0.6 percent protein, 10 percent carbohydrates, 2.1 grams fiber. In addition, they have low levels of fat and calories, and a high percentage of vitamins A, C and E, calcium, magnesium and potassium.
What effect on the body has this powerful fruit if you eat five plum a day?
1. Reduced Blood Sugar Levels
Plum is a low-GI food. When you take this fruit regularly, it is going to help keep your blood sugar levels low and minimize any chances of developing diabetes type II.
2. Good for Heart
Potassium is a good nutrient for a healthy cardiovascular system. Plum is rich in this ingredient, and helps keep your blood pressure under control while minimizing any chances of stroke.
3. Benefits for Memory
Free radicals are known to affect memory in adverse ways. Plums however help in neutralizing the effects of free radicals. All you need is to take 5 plums per day to protect memory. This is because the fruit contains lots of antioxidants that help fight free radicals and prevent or slow down Alzheimer’s (Study conducted at the University of Harvard). The high amount of quercetin and anthocyanin in plums also help in preventing or slowing down the gradual disintegration of brain cells with aging.
4. Benefits for Digestive System
Another benefit of consuming plums is that they strengthen and protect your digestive system. The fruits have been associated with prevention of various problems of the digestive system. They have also been known to provide relief from constipation. One of the reasons is because they are rich in isatin, sorbitol, and dietary fiber.
Studies show that plums are highly effective in speeding up and improving digestion and metabolism. A good way to store plums as a year-round food is to boil and freeze them. This way you will be able to eat them any time of the year.
5. Stronger Bones
Prunes help in improving the consumption of vitamin D and calcium, two ingredients essential for bone development. Studies show that prunes are more effective than dried apple in improving this process. The Oklahoma State & Florida State Universities conducted research on two different groups of women (post-menopausal) for 1 year.
They gave prunes to one group and dried apples to the second group (100 g per day). The two groups also received vitamin D and calcium supplementation. After a year, the researchers found that the first group (that consumed prunes) had gained higher bone density.
6. Healthier Eyes
Plums have also been found to be helpful in improving your eye health. The high percentage of phytonutrients in the fruit help in preventing or slowing down the development of yellow spots, macular degeneration, and other eye problems affecting the aged.
7. Cell Protection & Fighting Cancer
Free radicals cause changes and damages to cells, increasing the chances of developing cancer. The high amount of anthocyanins found in plums is beneficial in stopping these free radicals from causing any harm to your body cells.
The fruit has been associated with destroying breast cancer cells. Studies found that extracts from plum helped in targeting only the affected cancerous cells while leaving the healthy cells untouched.
8. Low-calorie Snacks
Plums work as healthy snacks for anyone who wants to go on a dieting spree. Each plum supplies just 30 calories of energy and is free from fat.