BLACK PLUM AND ITS BENEFITS

The dehydrated black plum, available with and without a pit, may seem like a simple product but it is one of the best sellers, especially for the many benefits it brings to our health.

Fiber

Five prunes, or about 1/4 cup of pitted fruit, provide 3.5 grams of dietary fiber, or 14% of the recommended daily amount. Soluble fiber makes up about 55 percent of the fiber in prunes. Soluble fiber is an excellent tool for regulating and maintaining healthy cholesterol levels, which lowers the risk of heart disease by binding to cholesterol and facilitating its excretion through waste. It also slows the rate at which digested food leaves the stomach, promoting satiety and helping to keep blood glucose levels in check. Prunes are a traditional home remedy for preventing and treating constipation because they contain a significant amount of insoluble fiber. Insoluble fiber encourages the passage of larger, softer bowel movements on a regular basis.

Vitamines

Vitamin K is needed for blood clotting and bone growth, and a serving of five prunes provides 36% of the recommended amount. Having adequate levels of vitamin K in the diet can help seniors maintain strong bones. Prunes are also a good source of vitamin A, providing more than 7% of the recommended intake of the nutrient per serving of five fruits. Vitamin A is essential for healthy immune system function and bone formation, as well as promoting good vision in low light. Prunes also include significant amounts of thiamine, riboflavin and vitamin B-6, B vitamins, all of which are necessary for energy synthesis.

Minerals

Potassium is abundant in prunes, as well as many other dried fruits. Five prunes provide 350 milligrams of potassium, which is 10% of your daily requirement. Potassium, as an electrolyte, assists in the distribution and maintenance of fluid balance throughout the body. It is also necessary for regular muscle contraction and nerve transmission and helps regulate blood pressure. A meal of five prunes also provides about 7% of daily copper and manganese requirements. Copper is found in several proteins in the body and is necessary for the formation of red blood cells as well as the utilization of iron stores. Manganese is necessary for the development and preservation of bones. Prunes also include magnesium, phosphorus, iron and calcium in smaller but significant levels.
 

Anti oxidants

Prunes have twice the antioxidant content of fresh raisins and blueberries, four times the antioxidant content of fresh strawberries, and six times the antioxidant content of fresh plums.