An investigation of the Pennsylvania State University examined the relationship between the consumption of dehydrated plums, oxidative stress and inflammation. The results of American scholars speak of the protective effects of this fruit especially on the bones of postmenopausal women. In practice, the consumption of dried plums seems to be linked to an antioxidant and anti-inflammatory effect, with a beneficial action in contrasting osteoporosis.
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It should be emphasized that it is precisely the fruit once dehydrated, in practice what we can easily find even in supermarkets in sealed packages. The characteristics of this food in its fresh version are in fact very different. “Fresh plums and dried plums are completely different – he explains Stefania Ruggeri, researcher and nutritionist CREA Alimenti e Nutritazione, Professor at the Faculty of Medicine, University of Rome Tor Vergata. – Fresh plums contain about 87% of water per 100g and therefore their caloric content is very low (about 45 kcal per 100g). But despite the low caloric intake, they are “nutrient dense” foods that are very rich in nutrients: they are rich in calcium, potassium, vitamin A and vitamin K and a series of bioactive compounds such as flavonoids that are important for our health “.
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The concentrations in dried plums are very different and therefore must be consumed carefully and not in disordered quantities. “Dehydrated plums – explains Dr. Ruggeri – contain little water (one third less than fresh ones), many more sugars which are also more concentrated and therefore are decidedly more caloric (about 236 kcal per 100g). Obviously they also contain all the micronutrients and the bioactive compounds of fresh plums, but the portions are important: those suggested are 30 grams and should be consumed occasionally, due to the high concentration of sugars “.
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So is it better to limit yourself, start looking at fruit in general with some attention and never exceed in consumption? The expert reassures us: “Eating fruit daily is good for our health: many scientific studies have shown that daily consumption of fruit and vegetables extends life and prevents many chronic – degenerative diseases such as cardiovascular diseases and tumors. Fresh fruit does contain sugars, but excellent levels of fiber that give these foods a low glycemic load. 2-3 servings a day when we want: for breakfast as a snack or after meals “.
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The authors of the American research, which was published in the journal Advances in Nutritionalso suggested that the favorable effect of dehydrated prunes on bones may be partially explained by changes in the gut microbiota, which would occur from regular consumption of prunes.
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“Osteoporosis poses a major public health problem for women over the age of 50. Non-pharmaceutical nutritional interventions are becoming increasingly popular, and prunes have been extensively studied as a potential intervention in some populations,” he said. lead author of the review, Connie J. Rogers – There is growing evidence that the bone protective effects of prunes may be linked to their antioxidant and anti-inflammatory activity, and it is possible that changes in the gut due to consumption of prunes may also be involved in favorable bone outcomes. ”
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Therefore, there is also talk of positive effects on the intestine. But we all know that plums have always played a certain role in this sense. One wonders if excessive consumption would not damage the functionality of this organ in the long run?
“Prunes help intestinal motility – explains Dr. Ruggeri – but what emerges from some studies cited in this review is that regular consumption could have effects on the intestinal microbiota and therefore with much more important effects on our health“.
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Pennsylvania State University researchers suggest that phenolic compounds and dietary fiber content in prunes can alter the gut microbiome in a way that decreases the circulation of inflammatory markers, ultimately improving bone turnover. They also say that the phenolic compounds in plums could be responsible for the antioxidant activity and benefits for bone formation. “The polyphenolic compounds contained in plums but also in other purple-colored fruits – explains our expert – are bioactive compounds that play a powerful role in reducing inflammatory states and reducing cellular oxidative stress. Other fruits are rich in them: for example, the blood oranges, pomegranates, berries “.
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Also in the American study, we read that the consumption of prunes most indicated to obtain benefits on bone health in menopausal women, is 50/100 grams per day. Doctor Ruggeri is more cautious. “The consumption of prunes must be moderate (2-3 times a week) and in small portions as we have said, about 30 g, otherwise the caloric load becomes high. They are excellent as a snack, however, for children and adolescents. It is always It is useful to include these foods in our weekly diet, but remember that a food alone does not protect us from inflammatory states. As always, a mainly plant-based diet and an active lifestyle are really effective “.
They are also good for the bones of males
Already in past years, nutrition experts had been able to intercept the excellent potential of this fruit in its dehydrated version and, looking at the health of consumers, they had recommended its use as a substitute for fat in the preparation of baked products and to give more flavor and moisture to other drugs. Today science has taken a step further and speaks of concrete benefits for the bone system. And not just the female one, actually.
In fact, there is also another study, the first conclusions of which appeared in the journal Nutrients with the title “The Short-Term Effects of Dehydrated Plums for Improving Bone Health in Men”.
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Here the researchers of the Florida State University tried to test the effect of daily consumption of dehydrated plums on bone metabolism in 35 men over the age of 50 with bone loss. Early conclusions described a reduction in osteocalcin, a biomarker of bone turnover, indicating that dehydrated plums can have a positive effect on bone status after only three months of daily consumption.