Some time ago, plums were still considered less familiar in Indonesia. This is because plums are still imported. However, now plums are more ‘populist’ so they can be consumed by all people.
Plums belong to the Rosaceae family which also includes peaches and apricots. Known to help you lose weight, it turns out that there are a number of other benefits of plums that are a pity to miss.
This one fruit tree is rarely found in Indonesia, but it can still be cultivated in a tropical climate, as long as it is not in a fairly dry area.
Plums can be enjoyed after ripe. This fruit can also be dried and become one of the healthy snacks.
Plums are medium in size, round to slightly oval in shape. It is sweet, sour and juicy with seeds in it. Plum skins vary, some are black, purplish, reddish, to bright yellow.
There are several types of plums, such as mirabelle plums, damson, victoria, yellowgage.
Plums have health benefits thanks to the content of substances and nutrients in them, such as vitamins A, B1, B2, B3, B6, B9, B12, Vitamins C and K, potassium, magnesium, phosphorus, iron, manganese, zinc, and rich in fiber. and antioxidants.
The many beneficial ingredients in plums make this fruit on the list of superfoods or super foods that are worthy of being consumed regularly in the right way.
The various nutrients in plums have their respective properties. Here are eleven health benefits of plums.
1. Maintain a healthy digestive system
The most well-known benefit of plums is their ability to prevent constipation. Plum fiber condenses stool mass and facilitates the elimination process, thereby reducing the risk of colon cancer and hemorrhoids.
Meanwhile, the insoluble fiber of prunes provides food for the good bacteria that live in the large intestine, thereby helping to preserve its population.
The good bacteria in the gut produce a short-chain fatty acid called butyric acid. Butyric acid serves as the main fuel for the cells of the colon and helps maintain the health of its organs.
Good bacteria also create two fatty acids, propionic and acetic acid, which are used as fuel by liver and muscle cells. These friendly bacteria will fight disease-causing pathogenic bacteria and prevent them from surviving in the digestive tract.
2. Prevent anemia
Anemia occurs when the body does not have enough healthy red blood cells. To make healthy red blood cells, your body needs adequate intake of iron.
Plums are a great source of iron and can help prevent and treat iron deficiency. Two hundred and fifty grams of prunes contain 0.81 milligrams of iron, which provides 4.5 percent of the body’s daily iron needs.
3. Treating osteoporosis
Dried plums are an important source of the mineral boron. This mineral can help build strong bones and muscles. Boron can also help improve mental acuity and muscle coordination.
Plums are even believed to have potential as a treatment for osteoporosis. A joint study from Florida State University and Oklahoma State University shows evidence that dried plums can prevent bone loss in postmenopausal women who are prone to osteoporosis.
The benefits of plums for bone health also include fighting the process of loss of bone density due to radiation to the bone marrow.
4. Lower cholesterol
The propionic acid produced by plum fiber is an insoluble type of fiber and functions to help lower blood cholesterol by binding to bile acids and removing them from the body through feces.
Bile acids are compounds used to digest fats produced by the liver.
When bile acids are excreted together with plum fiber, the liver must produce new bile acids and break down more cholesterol, thereby lowering the amount of circulating cholesterol.
Soluble fiber can also reduce the amount of cholesterol produced by the liver.
5. Lowers the risk of COPD
Chronic obstructive pulmonary disease (COPD), including emphysema, is a chronic disease that causes breathing problems. There are many causes of COPD, but smoking is currently the direct cause of both diseases.
A new study reports that foods containing polyphenols, including antioxidants, may reduce the risk of COPD. Plums are high in antioxidants, which can fight the damage caused by smoking by neutralizing oxidative stress.
This can help reduce the chances of emphysema, COPD, and lung cancer, although no studies have specifically looked at plums for lung health.
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