Dried plums contain many nutrients that help improve bone and joint health, the digestive system and the cardiovascular system. In addition, fiber and antioxidants are also known to reduce the risk of chronic diseases.

Dried plums are a popular snack that, in addition to their delicious taste, also contain large amounts of vitamins, minerals, and antioxidants that help improve constipation, osteoporosis, etc., which are also factors that many people choose as gifts for friends and relatives. The following article will help you learn more about the dried plum product that many people trust.

Nutritional ingredients in dried plums

Whether it is fresh plums or dried plums, the nutritional content of this fruit is surprising, with more than 15 types of vitamins and different mineral groups, especially the fiber and antioxidants in plums and dried plums.

By weight, dried plums are higher in calories than fresh plums, with a 28-gram serving of dried plums containing the following:

• Calories: 67;
• Carbs: 18 grams;
• Fiber: 2 grams;
• Sugar: 11 grams;
• Vitamin A: 4% (RDI);
• Vitamin K: 21% (RDI);
• Vitamin B6: 3% (RDI);
• Vitamin B2: 3% (RDI);
• Vitamin B3: 3% (RDI);
• Potassium: 6% (RDI);
• Phosphorus: 2% (RDI);
• Magnesium: 3% (RDI);
• Copper: 4% (RDI);
• Manganese: 4% (RDI).

As you can see, prunes are rich in vitamin K, vitamin B and minerals, but we can’t forget to mention the impressive amount of calories, fiber and carbs of this fruit.

Dried plums have high nutritional content so they are often chosen as gifts.

5 great health benefits of prunes

In addition to being famous for its rich nutritional content, prunes are also known to be rich in fiber, carbohydrates, fat, beta-carotene, lutein, zeaxanthin and many other antioxidants with many benefits for cardiovascular health and other uses for the body.

Improve digestion

The amount of fiber available in prunes is an advantage of this fruit because it has a laxative effect with the effect of improving digestion and constipation.

Reduce blood fat, good for the heart

In addition to supporting digestion, the amount of fiber in prunes also helps eliminate excess cholesterol from the body, reducing the risk of atherosclerosis and many other cardiovascular problems such as stroke, heart attack.

In addition, the potassium content in prunes also helps stabilize blood pressure, heart rate and protect the heart best, reducing the possibility of anemia and myocardial infarction.

Dried plums bring many health benefits to users.

Good for people with diabetes and obesity

In addition, dried plums are also known for their benefits in detoxifying the body and effectively losing weight because they contain very few calories but are high in fiber, slowing down the absorption of fat and sugar, increasing insulin secretion – thereby maintaining stable blood sugar levels, suitable for people with dyslipidemia, diabetes and obesity.

Improve eyesight

As mentioned, the abundant vitamins and minerals in dried plums such as vitamins A, B, C, beta carotene, … are all very good for improving eyesight and helping to reduce the risk of eye diseases such as cataracts, myopia, macular degeneration.

Improve bone density significantly

Osteoporosis, brittle and weak bones can occur at any age, especially women during menopause are 4 times more likely to get the disease than men.

According to statistics from 200 million women worldwide, up to 9 million people suffer from bone fractures each year, so a study in the journal Advances in Nutrition has shown that if you eat 10 prunes a day, within 1 year, bone density in various locations will be significantly improved, notably the ability to slow down or reverse bone and joint aging.

Although prunes bring many health benefits, people should also eat them in moderation, if abused, it will cause many side effects such as diarrhea, bloating, flatulence, …

Dried plums have been shown to help improve bone density and slow bone aging.

What to note when enjoying dried plums

Because they contain many high nutritional ingredients, plums can be processed in many ways, such as dried plums or eaten fresh, but this also unintentionally creates bad things for health if abused, specifically:

• Eating a lot of plums is not good for people who are prone to heat or have special constitutions.
• Affects tooth enamel, easily causes acne and stomach diseases.
• Increases the risk of kidney stones because it contains a lot of oxalate – a substance that reduces the ability to absorb calcium and causes calcium to accumulate in the kidneys, which is also the cause of urinary stones and kidney stones.

In addition, before enjoying or processing dried plums,… people need to pay attention to washing the plums and soaking them in diluted salt water for about 30 minutes to remove toxins and pesticides on the fruit.

Hopefully through the above article, everyone will know that plums are an extremely nutritious fruit, and also understand more about the nutritional components and health benefits of dried plums such as helping to reduce the risk of chronic diseases, heart disease, diabetes, bones and joints and cancer.