1. Having plenty of nutrients
Plums and fresh black plum fruit contain many nutrients. In addition to antioxidants and fiber, prunes and dried plums contain more than 15 different vitamins and minerals. Below we will examine the nutritional value of plums and dried plums.
Among the properties of plums, we can mention having various vitamins and minerals.
Plums are relatively low in calories. But it contains a lot of essential vitamins and minerals. One plum contains the following nutrients:
Carbohydrates: 8 grams;
Fiber: 1 gram;
Sugars: 7 grams;
Vitamin A: equivalent to 5% of the body’s daily requirement;
Vitamin C: equivalent to 10% of the body’s daily requirement;
Vitamin K: equivalent to 5% of the body’s daily requirement;
Potassium: equivalent to 3% of the body’s daily requirement;
Copper: equivalent to 2% of the body’s daily requirement;
Manganese: equivalent to 2% of the body’s daily requirement.
In addition to high amounts, one plum contains small amounts of B vitamins, phosphorus and magnesium.
Nutrients of prunes
Dried plums have more calories than plums by weight. 28 grams of dried plums have the following nutritional value:
Also, dried plums have more calories, fiber and carbohydrates than plums.
2. Help to improve constipation
Helping to improve constipation is considered one of the properties of plum and plum juice.
Plums and plum juice are known to improve constipation. This is partly because of the fiber in plums. Each plum contains approximately one gram of fiber. Most of the fiber in plums is insoluble. That is, it does not dissolve in water. By increasing the volume of feces, plums prevent constipation and increase the speed of waste movement in the digestive system.
Also, plums and plum juice contain sorbitol. Sorbitol is a sugar alcohol that has laxative properties. Consuming plums is more effective in treating constipation than many laxatives such as psyllium (a type of fiber used to relieve constipation).
In a study, the stool concentration and frequency of people who consumed 50 grams of plums every day for three weeks was better than the group that regularly consumed psyllium.
Of course, we should not forget that consuming too much plum at one time can have adverse effects, such as diarrhea. To prevent this from happening, it is better to consume one quarter to half a cup (44-87 grams) of plums per day.
Also, if you use plum juice, make sure that this product does not contain added sugar. Also, limit its consumption to 118 to 237 ml per day.
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