If you're craving something sweet between meals, dried plums may be an option that combines sweet taste with multiple nutritional benefits. In addition to containing natural sugar, dried plums provide fiber that supports regular digestion, and also contain antioxidants and nutrients that may contribute to supporting bone and skin health, according to the “Health” website.
Another advantage of dried plums is that they are easy to keep and eat at any time, whether as a quick snack or as an addition to meals rich in nutrients. Below are the most prominent health benefits it may provide:
1. Supports gut health
Dried plums contribute to nourishing the gut microbiome, which is a diverse community of microorganisms that live in the digestive system and play an important role in gut health.
Specifically, eating prunes may contribute to:
Enrichment of bacteria from the Lachnospiraceae family in the intestine, which may help reduce inflammation and strengthen the intestinal lining.
Increase the amount of Bifidobacteria, which is associated with improved gut health, reduced risk of infection, and prevention of colon cancer.
2. Relieves constipation
Eating prunes may help relieve constipation and promote regular bowel movements, which may reduce the need to strain during bowel movements.
3. Improves diet quality
Eating dried fruits, including prunes, is associated with a high-quality diet. People who eat dried fruits tend to consume more fruits, vegetables, whole grains, legumes, seafood, and plant proteins, and less sodium, refined grains, and saturated fats.
Dried fruits are also good sources of dietary fiber and potassium.
4. Protects bone health
Eating dried plums may provide unique benefits for bone health, thanks to the fact that they contain phenolic compounds, vitamin K, and potassium. Specifically, eating prunes may improve bone formation and reduce bone loss.
Prunes may also help improve bone mineral density in postmenopausal women, and enhance bone health in men.
5. May help with weight management
Dried plums contain fiber, which may help with weight management. Foods rich in fiber, such as prunes, prolong the feeling of fullness and may help with weight loss.
Despite its sweet taste, plums do not cause a sudden spike in blood sugar or insulin levels. People who eat dried fruits also tend to have a lower body mass index (BMI) and waist circumference.
6. Helps lower cholesterol
Eating dried plums may help regulate cholesterol levels, but research results in this regard are still conflicting. Some results suggest that eating prunes as a snack, compared to eating cake, may contribute to lowering the level of harmful cholesterol (LDL).
Protein is one of the main nutrients the body needs, and is found in various cells and tissues, including muscles, bones, skin and hair.
Protein plays an essential role in the most important chemical reactions and cellular activities in the body, including the vital processes of producing energy, making infection-resistant antibodies, repairing damaged cells, and forming new cells.
The body needs larger amounts of protein than it needs of fats and carbohydrates, but the body cannot form all the amino acids that make up proteins, so it is necessary to eat enough food sources of protein daily... What are the most prominent plant foods that may help you get more protein?
Hummus
Legumes, such as beans, peas and lentils, are an excellent source of plant-based protein. They are rich in fiber and contain a variety of beneficial minerals. But chickpeas in particular are considered one of the most prominent sources of plant-based protein, due to the multiple ways of using them, as it is easy to modify their flavor and texture to suit your preferences, according to what was stated by the “Health” website concerned with health and nutrition news.
Chickpeas can be tossed with olive oil and spices, then cooked in the oven or in an air fryer. They can also be added to salads or grain dishes, or mixed with herbs to prepare homemade falafel balls.
Chickpeas contain about 9.13 grams of protein per half cup.
Tofu
Tofu is made from soybeans, and some types of tofu are made with calcium sulfate, a natural compound that helps form the protein structure in tofu.
This relatively low-calorie plant food is an important source of vitamins and minerals, including copper, selenium, manganese and calcium. It can be fried, grilled or baked.
Tofu contains about 21.8 grams of protein per half cup.
Tempeh
Tempeh is made from fermented soybeans, has a firmer, denser texture than tofu, and has a slightly nutty flavour. Tempeh is also a good source of many vitamins and minerals, including iron, phosphorus, zinc, and the B vitamins.
Tempeh contains about 16.9 grams of protein per half cup.
Whole grains
Many are surprised to learn that grains are a rich source of protein. Although they consist primarily of carbohydrates, many whole grains also contain abundant amounts of plant protein. Among the most prominent whole grains rich in protein are “quinoa” and “farro.”
Nuts and seeds
Nuts - such as walnuts, pistachios and almonds - and seeds - such as chia seeds and pumpkin seeds - have an amazing nutritional value and are excellent sources of protein, fibre, healthy fats and essential minerals. Moreover, it adds a distinctive flavor and texture to meals.
Adequate protein intake is a cornerstone of any balanced, nutritious diet, but does it matter whether this protein comes from animal or plant sources?
Experts confirm that this is indeed important, especially for those seeking to lose or maintain weight, according to what was reported by the “Health” website concerned with health and nutrition news.
Animal protein is derived from foods such as meat, fish and eggs, while plant protein comes from foods such as beans, lentils, nuts and whole grains.
How does protein affect weight loss?
In general, eating more protein can keep you feeling full for longer than carbohydrates and fat, reducing the amount of food we eat daily. Eating adequate amounts of protein while following a weight loss diet can be very beneficial for maintaining muscle health.
Dr. Amanda Velazquez, director of the Department of Obesity Medicine at Cedars-Sinai Medical Center in California, says: “Data are increasingly beginning to show that plant protein is as effective as animal protein in terms of providing the nutrients the human body needs. In fact, plant protein has overall advantages that exceed those provided by animal protein.”
Plant protein is better for weight control
Nutritional benefits depend on the type of food and how it is prepared, but many plant protein sources have an advantage in weight control. They provide fiber as well as protein, and may contain lower amounts of saturated fat than some animal protein sources.
The fiber found in protein-rich plant foods enhances the feeling of fullness for a longer period of time. It also supports intestinal health and promotes regular bowel movement, which in itself can help with weight control.
Choosing protein sources that have undergone minimal industrial processing is also important, as regularly eating large amounts of red meat - especially processed or processed meat - has been linked to an increased risk of type 2 diabetes, heart disease, and colorectal cancer.
