Plums and Prunes, these little fruits, are packed with nutrients essential for women’s health.
From promoting bone health to boosting memory, plums and prunes can greatly impact your health. 👱♀️
Plums and prunes are good sources of fiber, antioxidants, and minerals such as potassium.
They can help treat constipation, promote bone health, and boost memory.
Prunes and plums also have a positive effect on anemia in women; this is due to their high iron content.
Finally, plums and prunes may help protect against cancer and cell damage. 😩
This is because they are a good source of antioxidants, which scavenge harmful free radicals and prevent cell damage.
In this article, we will look at the scientific evidence behind the claimed health benefits of plums and prunes for women;
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1. Plums and Prunes Help Treat Constipation
According to Traditional Chinese Medicine and a study in 2011,
plums and prunes are two of the best fruits for treating constipation.
These fruits are fiber-rich and help add bulk to stool, making them easier to pass. 💩
Additionally, plums and prunes contain natural laxatives that can help soften stool and make it easier to pass.
In a systematic review that was conducted for three weeks;
in non-constipated subjects, prunes softened stool consistency in one trial and increased stool weight.
2. Promote Bone Health in Postmenopausal Women
As women age, they are at an increased risk for developing osteoporosis, a condition characterized by weak and brittle bones. 👵
A healthy diet that includes bone-building nutrients like calcium, vitamin D, and potassium is important for all women, especially for postmenopausal women.
Recent research has shown that plums and prunes may also promote women’s bone health. 🦴
These fruits are a good source of phenols and polyphenols, antioxidants that have been shown to protect bone cells from damage.
They are also a good source of dietary potassium, which is important for bone health.
3. Plums and Prunes As Memory-Boosting
It has long been believed that plums and prunes can help to boost memory. 🧠
These fruits are full of antioxidants and phenolic compounds, which are known to promote brain health.
A study on rats has shown that these compounds can help improve memory and cognitive function in animals and humans. 🐀
This study found that the hydro-alcoholic extract of plum can improve learning and memory in passive avoidance tasks.
This effect is likely due to the extract’s antioxidant and antidyslipidemic activities.
4. Protection Against Cell Damage and Cancer
Recent studies have shown that plums and prunes contain high levels of antioxidants and polyphenols, which can protect cells from damage and help to prevent cancer. 🎗
The antioxidants in these fruits can also help to reduce inflammation, improve heart health, and boost brain function.
“Through our research, we were able to show that dried plums promote retention of beneficial bacteria throughout the colon, and by doing so, they may reduce the risk of colon cancer,” said Dr. Nancy Turner, Texas A&M AgriLife Research professor in the nutrition.
5. Effect of Plums and Prunes on Anemia
Anemia is a condition that can be caused by a lack of iron in the diet. 🩸
Symptoms of anemia include fatigue, weakness, and pallor.
There are many ways to treat anemia,
but one of the simplest and most effective treatments is to eat foods high in iron.
According to a new study, prunes and plums can help increase iron levels in ulcer patients.
The Bottom Line
There are many health benefits of plums and prunes for women.
These fruits are a good source of fiber, vitamins A and C, and magnesium.
They also contain phenolic compounds, which have powerful antioxidant and anti-inflammatory properties.
Due to their high fiber content, plums and prunes can effectively treat constipation and loosen stools. 💩
In addition, the evidence showed that plums and prunes could increase memory and strengthen bones, especially in postmenopausal women with osteoporosis. 🦴🧠
Due to the antioxidant properties of plums and prunes for women, this fruit can prevent cell damage and cancer. 🎗
Also, due to their high iron content, plums and prunes can effectively treat anemia caused by iron deficiency. 🩸
To get the most benefit from these fruits, add them to your diet and eat them as a snack during the day.
🔥 frequently asked Questions
This question has no definitive answer as it depends on the woman’s age, activity level, and overall health. However, as a general guideline, women should eat at least five prunes and plums (40 g) a day.
Prunes are generally considered to be healthier than plums.
This is because prunes contain more vitamins and minerals than plums and have lower sugar content.
Prunes and prune juice contain insoluble fiber, which can have the side effect of worsening diarrhea.
Therefore, people should avoid consuming prunes or prune juice when they already have diarrhea.
Also, People with a history of prune and plum allergies should avoid these fruits.