Eating dried plums helps improve constipation, good for the heart
For a long time, dried plums have been known for their digestive benefits, especially reducing constipation thanks to their high fiber content. However, recent studies have broadened the perspective by showing that this fruit also brings many cardiovascular health benefits.
A study published in 2021 showed that eating 50 - 100 grams of dried plums per day (equivalent to 5 - 10 fruits) was associated with a reduced risk of heart disease. The results showed reduced cholesterol levels and improved signs of inflammation in the body.
According to Dr. Shirin Hooshmand, professor of exercise science and nutrition at San Diego State University (USA), co-author of the study: "This benefit may come from increasing the antioxidant content, helping the body better control inflammation and oxidative stress".
Dried plums compared to fresh plums and juice, which choice is better?
Compared to fresh plums, dried plums are more convenient thanks to their long shelf life and can be consumed more easily in daily portions. Although the basic nutritional composition of fresh plums and dried plums is quite similar, eating 5-10 dried plums is often simpler than eating with fresh plums.
P purple fruits and vegetables, including prunes, are always rich in fiber, which helps you stay full longer and often have fewer calories than juice, says Dr. Maya Vadiveloo, Associate Professor of Nutrition at Rhode Island University (USA). Dried plum juice does not provide the full benefits of eating whole fruit".
This also means that dried plums are not only a practical choice, but also outperform juices in supporting weight control and cardiovascular health.
Dried plums and benefits for all ages
Most current studies focus on menopausal women and men over the age of 55, however, experts say that younger people can also benefit from eating dried plums.
Dried plums are certainly good for heart health at all ages, but it is important to note that they are just part of a healthy diet. You can't expect dried plums to compensate for a diet high in red meat or processed foods," Ms. Vadiveloo emphasized.
In addition to prunes, other fruits such as apples, berries, green vegetables, beans and heart-healthy oils should also be supplemented regularly to form a balanced diet.
Advice when supplementing dried plums
Prunes are rich in fiber, so you should add them to your diet slowly to adapt to your body. Supplementing too quickly can lead to bloating, cramps or constipation. A reasonable amount of about 5 - 10 fruits per day can bring benefits without causing discomfort.
Incorporating dried plums into snacks, salads or even baked dishes is a simple way to take advantage of the nutritional benefits of this fruit.
