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4 Reasons You Include Prunes In Your Diet

Dried Prunes are big chewy wrinkled purple/black dried fruits with a soft honey flavor. Prunes, also called dried plums, are produced by dehydrating fresh ripe plums. Plums, including nectarines, peaches and almonds, are sweet tree fruits with thin skin, juicy meat, and a seed pit in the middle. The seed inside the pit can be eaten, but it is difficult to acquire and is not widely consumed.

It's easy to eat dried pitted plums. They can be eaten whole as a snack or prepared in a number of ways for cooking. Dried plum snacks are flavored with ginseng, licorice, chili powder, and sea salt in China. Add them to rice, couscous, or quinoa dishes for a touch of sweetness and interesting texture in savory dishes. Prunes are delicious in marinades, glazes, stuffings, and garnishes for beef, pork, duck, and turkey. Dried prunes, like all dried fruits, are easy to incorporate into oatmeal, ice cream, sorbet, cakes, muffins, and pie fillings.

The following are some of the advantages of eating prunes:

Phytonutrients called phenols are abundant in prunes and plums. They're particularly high in neochlorogenic and chlorogenic acid, two phytonutrients that aren't present in other foods. Numerous studies have shown that these phytonutrients help to prevent cell damage, especially when lipid molecules in the body are oxidized. These are essential phytonutrients to have in the diet because all of our cell membranes, as well as our brain cells, are mainly made up of lipids (fat). These compounds have also been found to prevent LDL cholesterol from being oxidized in the body, making them an effective factor in the prevention of chronic diseases.

Prunes and plums are rich in soluble fiber, which assists in blood sugar regulation. Soluble fiber reduces the rate at which food leaves the stomach, slowing sugar absorption into the bloodstream. Soluble fiber also enhances insulin sensitivity in the body. Prunes' soluble fiber makes you feel complete after a meal, which can help you avoid overeating and weight gain.

Soluble fiber, like the one I just mentioned, lowers cholesterol by absorbing excess bile in the intestine and excreting it. Bile is produced in the liver from cholesterol and is used to digest fat. As the body excretes bile along with the fiber from prunes and plums, the liver is forced to use cholesterol from the body to produce more bile, lowering the amount in circulation. Soluble fiber can also prevent the liver from producing cholesterol in the first place. Prunes are more powerful than psyllium at relieving constipation, according to a 2011 report.

According to a 2013 report, increasing beta carotene intake will potentially make people happier. Beta-carotene also protects and repairs the damage caused by free radicals on our cells, which means it can help slow down the aging process. Vitamin K and beta carotene work together to combat the symptoms of aging by reducing bone loss and improving circulation.

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Content created and supplied by: SenamAma (via Opera News )


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