Plums and Their Health Benefits

Plums are a familiar fruit in our daily lives, known for their sweet and sour taste that is deeply loved by many. Nowadays, through modern processing techniques, plums have been transformed into dried plums, offering a unique flavor experience. Regular consumption of dried plums brings numerous benefits to our bodies, including promoting digestion, protecting the liver, lowering blood pressure, and reducing the risk of colon cancer. However, it is important to note that while dried plums are beneficial, excessive consumption should be avoided.

Benefits of Eating Dried Plums

1. Reducing the Risk of Colon Cancer: Phenolic compounds in dried plums possess various health-promoting effects such as antioxidation and anti-free radical activity. Consuming dried plums helps to retain beneficial bacteria in the intestine, thereby improving cell metabolism in the colon and reducing the risk of colon cancer.

2. Alleviating Bone Loss: Dried plums can improve bone absorption and formation through various mechanisms. To a certain extent, they can alleviate bone loss. Typically, due to aging, the rate of bone loss is faster than the rate of new bone growth, and dried plums can aid in bone regrowth for patients with fractures.

3. Protecting the Liver: Dried plums have a significant protective effect on the liver. They contain various amino acids, including serine, glutamic acid, and glycine, which are beneficial for the liver and can prevent liver diseases such as cirrhosis and ascites.

4. Lowering Blood Pressure: Dried plums have good antihypertensive effects. The kernels contain a large amount of amygdalin and natural fatty oils, which can promote the production and excretion of urine in the body and lower blood pressure. Additionally, the fatty oils can lubricate the intestines, soften stool, and accelerate its excretion, providing significant benefits for preventing constipation.

5. Promoting Digestion: Dried plums contain various acidic substances that can increase the secretion of gastric acid and digestive enzymes. Consuming them can accelerate gastrointestinal motility and improve digestion, providing relief for symptoms such as loss of appetite and indigestion. Dried plums also have beauty benefits, as they contain various vitamins and trace elements that can nourish the skin and inhibit pigment deposition, gradually fading skin spots and making the skin appear whiter and smoother.

Nutritional Value of Dried Plums

1. Dried plums contain various amino acids, with high concentrations of serine, glutamic acid, and glycine.

2. Each serving of dried plums provides 0.6 milligrams of vitamin C, 0.051 milligrams of vitamin B1, 60 micrograms of vitamin K, and 0.43 milligrams of vitamin E.

3. Dried plums also contain 43 milligrams of calcium, 0.93 milligrams of iron, 41 milligrams of magnesium, 69 milligrams of phosphorus, 732 milligrams of potassium, 2 milligrams of sodium, 0.44 milligrams of zinc, 0.281 milligrams of copper, 0.299 milligrams of manganese, and 300 micrograms of selenium.

4. In terms of fat content, dried plums have a total of 0.38 grams of fat, with 0.062 grams of polyunsaturated fat and 0.053 grams of monounsaturated fat. They also contain 2 milligrams of sodium, 63.88 grams of carbohydrates, 7.1 grams of dietary fiber, 38.13 grams of sugar, 2.18 grams of protein, 394 micrograms of beta-carotene, 93 micrograms of beta-cryptoxanthin, 148 micrograms of lutein + zeaxanthin, 57 micrograms of alpha-carotene, 1.882 milligrams of niacin, 0.422 milligrams of pantothenic acid, 4 micrograms of folate, 0.186 milligrams of riboflavin, and 10.1 milligrams of choline.