07:00 pm
Tuesday 19 July 2022
Books – Syed Metwally
Plum is a fruit that contains a variety of healthy ingredients, vitamins and minerals, and is a powerhouse of vitamins A, C, K and B1 and folic acid, as well as minerals such as magnesium, phosphorous, zinc and calcium. Zinc, fluoride and potassium, it also provides dietary fiber and low calories.
In addition to its many benefits, a new study gave good news to women, following it revealed that eating a handful of prunes a day can protect them from the risks of osteoporosis, according to the British newspaper The Independent.
According to the study’s lead author, Professor Brenda Smith, from Indiana University in the US, the carbohydrates and polyphenols present in plums altered the gut microbiota, and also demonstrated positive effects on bones, specifically bone restoration.
Brenda added: “The results have special implications for women, as levels of the bone-boosting estrogen drop following menopause, and plums help prevent osteoporosis. They are rich in antioxidants that reduce inflammation and destroy harmful free radicals.”
Research has shown that prunes contain polyphenol extracts, which are plant compounds that act as antioxidants and reduce inflammation, promoting lower levels of oxidative stress and inflammation in a type of bone cell called osteoclasts.
In the study, the US research team fed polyphenols and carbohydrates to two groups of estrogen-deficient mice with significant bone loss for 5 or 10 weeks, as they regained their lost bone, and there were also significant improvements in the gut bacteria of lab rodents, especially Those that strengthen bones.
The researchers concluded that plums contribute to improved mineral absorption, immune system function, and intestinal barrier integrity, affecting hormones, cell metabolites, and immune cells that play a role in bone health.
They note: “The vitamins, minerals and plant compounds in prunes may also contribute to their bone and gut benefits. It brings us closer to understanding the unique features of the fruit, while emphasizing the importance of eating it whole.”
Another US research team found that people over 50 who ate prunes regularly were less likely to develop osteoporosis.
Other health benefits of plums
Promote digestion
Prunes are a good source of dietary fiber, in addition to the components of sorbitol and isatin in it that help in the regulation of the digestive system, and these two components have a laxative effect that encourages the secretion of fluid in the intestines and fights constipation.
lowering cholesterol
The fiber in plums binds bile acids and helps in their excretion. The liver increases the production of new bile acids by extracting cholesterol from the bloodstream. This helps significantly in lowering cholesterol levels.
healthy food for diabetics
Prunes can be a healthy food for diabetics. It has been hypothesized that due to the high content of fructose and sorbitol, prunes do not cause a rapid rise in the blood sugar level. Insulin sensitivity is therefore good for preventing and treating type 2 diabetes.
Fight osteoporosis
Plum fights osteoporosis, as it is an important source of boron, which helps improve bone density.
Improve heart health
The phytochemicals in plums act as powerful antioxidants, helping to prevent heart disease, and plums are rich in fiber that also contributes to the prevention of these diseases.
Prevent high blood pressure
Because prunes are high in potassium, it helps regulate blood pressure, and a study published in the Archives of Internal Medicine found that regarding 17,000 participants who ate a high-potassium diet were less likely to develop high blood pressure.
Hepatitis treatment
Because prunes contain fiber, it is considered a treatment for liver disorders, a clinical trial was conducted to verify the effects of prunes on liver function, on those who had an elevated level of liver enzymes due to damaged liver cells, they were given 3 prunes soaked in a glass of water (250 ml) Overnight, and following 8 weeks, participants showed a significant reduction in AST and bilirubin, suggesting that it may be beneficial for people with liver disease.
Get rid of excess weight
Plum is a good source of energy but it takes time to digest which makes a person full for a long period of time. It is also a good source of soluble fiber which helps you lose weight by preventing overeating.
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