5 Ways Plums Satisfy Your Hunger In Healthy Way

Plums are a less-concentrated, lower-calorie form of prunes, which are commonly used to prevent and treat constipation because of their fiber content. A single plum has only about 30 calories, so it makes a great grab-and-go snack. Plums can be a healthy and delicious addition to your weekly meal plan. There are limited studies on the health benefits of plums, but research has indicated a few potential benefits.

* Protect your heart

One medium-sized fresh plum contains 104 mg of potassium, a mineral that helps manage high blood pressure and reduce stroke risk. (Here are some other foods that help lower high blood pressure.) If that isn't heartwarming enough, the reddish-blue pigment in some plums, called anthocyanins, may protect against cancer by mopping up harmful free radicals.

* Keep your bowels regular

Dried plums, a.k.a. prunes, are a tried-and-true way to help your bowel do its work (each prune contains one gram of fibre). Eat them as is, or make a batch of softened prunes to keep in the fridge to have in trail mix. Tip: soak a few handfuls of prunes in freshly boiled water, cool and store in a covered jar in the fridge.

* Lowers Diabetes Risk

Results from three cohort studies demonstrated that greater consumption of certain whole fruits is significantly associated with a lower risk of type 2 diabetes. Plums were included in the study and identified as a low-glycemic fruit. Study authors indicated that replacing fruit juice with whole plums was associated with a lower risk for type 2 diabetes.

* Boost bone health

Researchers from Florida State and Oklahoma State universities tested two groups of postmenopausal women over the span of 12 months for bone density. One group ate 100 grams of prunes per day (about 10 prunes); the other ate 100 grams of dried apples. Both groups took calcium and vitamin D supplements.

* Improve your memory

Did you know that eating three to four antioxidant-rich prunes a day can help neutralize cell-damaging free radicals that affect your memory? Now that's sharp snacking!