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Impact of Consuming Plums & Prunes on Health

Impact of Consuming Plums & Prunes on Health


A plum is a sweet, juicy fruit that is mostly found in the market in the summer. A plum is quite juicy and one of the tastiest of all fruits we consume. To the best of your knowledge, this fruit is obtained from a small shrub plant that is vastly grown all over the world, mainly in China, Japan, the US, and Europe.

You might also be thinking about the dried prunes. They’re nothing but the dehydrated form of plums. Both the plums and prunes have numerous health benefits and are widely known for their high content profile of phytonutrients that function as antioxidants in the body. Extremely nutritious, plums are also rich in vitamins, minerals, fiber, as well as antioxidants that may help reduce the risk of several chronic diseases, including constipation and osteoporosis.

Nutrient Values of Plums & Prunes


Plums are relatively low in calories but contain a fair number of important vitamins and minerals. One plum contains the following nutrients;

Calories       30
Carbs          8 g
Fiber            1 g
Sugars        7 g
Vitamin A     5% of the RDI
Vitamin C     10% of the RDI
Vitamin K     5% of the RDI
Potassium   3% of the RDI
Copper        2% of the RDI
Manganese  2% of the RDI

Additionally, one plum provides a small amount of B vitamins, phosphorus, and magnesium.


By weight, prunes are higher in calories than plums. A 1-ounce (28-gram) serving of prunes contains the following;

Calories       67
Carbs          18 g
Fiber            2 g
Sugars        11 g
Vitamin A     4% of the RDI
Vitamin K     21% of the RDI
Vitamin B2   3% of the RDI
Vitamin B3   3% of the RDI
Vitamin B6   3% of the RDI
Potassium   6% of the RDI
Copper        4% of the RDI
Manganese  4% of the RDI
Magnesium  3% of the RDI
Phosphorus 2% of the RDI

Overall, the vitamin and mineral content of one serving of plums and prunes differs slightly. Prunes contain more vitamins than plums and are somewhat higher in vitamins B and minerals. In addition, prunes are higher in calories, fiber, and carbs than fresh plums.

Summarizing the nutrient values of plums and prunes, the vitamin and mineral content in them differs slightly, but both are fully packed with nutrients. Additionally, prunes contain more calories, fiber, and carbs than fresh plums.

Health Benefits

Did you know? Plums reduce the harmful effects of free radicals and protect against health conditions like asthma, arthritis, heart stroke, and even cancer. Other health benefits of plums include relief from indigestion, influenza infection, and anxiety-related problems. The antioxidant elements in plums may also greatly help in treating health disorders like osteoporosis, macular degeneration, diabetes, and obesity.

What do these antioxidants actually do? These antioxidants are mostly useful in cutting down the effects of the vicious oxygen radical called superoxide anion radical. Besides, these antioxidants are also known to keep away from oxygen-based damage to fats, such as fats that include extensive parts of the brain cells or neurons.

Antioxidants-enriched plums & prunes are helpful for reducing inflammation and protecting your cells from damage by free radicals. The reason behind such a protective characteristic of antioxidants is the fact that they’re particularly high in polyphenol antioxidants, which have positive effects on bone health. These polyphenol antioxidants may help reduce the risk of heart disease and diabetes.

  1. Effectiveness against Cancer Growth

Some studies indicate that plum is helpful against cancer. Plums have their efficiency against the development of cancer cells. This fruit mostly reduces the risk of breast cancer, gastrointestinal cancer, and respiratory tract cancers. According to the studies, a reddish pigment in the fruit, anthocyanins, protects the person against cancer by eliminating the free radicals. It is to be noted here that the vitamin-A elements in the plums help fight against oral and cavity cancer as well.

Relieve Constipation

Do you often complain about constipation? Well, consuming plums and prunes could help you get rid of this disorder. Preventing constipation is one of the major health benefits that plums and prunes have to offer. This is partly due to the high amount of fiber present in them, as a single prune provides 1 gram of fiber.

The fiber in prunes is mostly insoluble, which means it does not blend with water. This characteristic plays a role in preventing constipation by adding bulk to your stool and may speed up the rate at which waste moves through your digestive tract. It’s not over yet. Additionally, plums and prunes’ juice contain sorbitol, which is a sugar alcohol with natural laxative effects.

Always keep in mind that eating prunes has been shown to be more effective at treating constipation than many other types of laxatives, such as psyllium, which is a type of fiber often used for constipation relief. Moreover, one must not forget, that eating too many prunes at once may lead to undesirable effects, such as diarrhea.

Improve Heart Health

Cardiac conditions have become more concerning over recent times. To prevent ourselves from such a risky health condition, we must consume a healthy diet. In this regard, consuming plums and prunes on a regular basis have been found to have a protective effect on heart health.

It has been studied that plums and prunes have the potential to reduce high blood pressure and cholesterol levels, which are major risk factors for heart disease. The positive effects of plums & prunes appear to have on heart disease risk factors are likely due to their high content of fiber, potassium & antioxidants.

Promote Bone Health

Some studies have suggested that consuming prunes reduces the risk of debilitating bone conditions such as osteoporosis and osteopenia, which are characterized by low bone density. Not only have prunes been shown to prevent bone loss, but they may also have the potential to reverse the bone loss that has already occurred.

Additionally, research also suggests that consuming prunes may also increase the levels of certain hormones that are involved in bone formation. Prunes also contain several vitamins and minerals that have bone-protective effects, including vitamin K, phosphorus, magnesium, and potassium. It is evident that if compared to other fruits, prunes appear to be the most effective at preventing and reversing bone loss.

Lower Blood Sugar Levels

Knowing about the risks of diabetes and its long-term complications, it would be the last chronic condition you would ever want to suffer from. With the incorporation of fast food into our diet, the number of patients suffering from diabetes all over the world has risen considerably.

It should be our top priority to consume not only a healthy diet but a such that doesn’t appear to cause a substantial rise in blood sugar levels. In this regard, plums and prunes, despite being fairly high in carbs, do not cause a rise in blood sugar levels after they’re eaten.

This is attributed to their potential to increase levels of adiponectin, a hormone that plays a role in blood sugar regulation. Additionally, the fiber in plums may be partly responsible for their effects on blood sugar.

Fiber slows the rate at which your body absorbs carbs after a meal, causing blood sugar to rise gradually, rather than spike. This is why consuming fruits like plums and prunes is associated with a lowered risk of type 2 diabetes.

Rich in Antioxidants

The properties of plums & prunes being rich in antioxidants, are helpful for reducing inflammation and protecting your cells from damage by free radicals. Because of the high amount of polyphenol antioxidants, plums have positive effects on bone health and may help reduce the risk of several chronic diseases such as heart disease and diabetes.

Great Source of Iron

Anemia occurs when the body doesn’t have enough red blood cells, which iron helps to make. Shortness of breath, irritability, and fatigue all are signs of mild anemia. Drinking prunes’ juice is a great source of iron and can also certainly help to prevent and treat iron deficiency.

Health Benefits of Persimmon



The Japanese fruit is called different names such as Amlok Japanese

fruit and Persimmon in English. Persimmon looks very beautiful and

pleasant to look at. Its shape is similar to a tomato but the only difference

is that this tomato is red and the Japanese fruit is orange in color.

Persimmon is very easy to eat, its taste is sweet and the pulp is extremely soft.

It is famous all over Pakistan for its qualities.

Some people get old before their age due to the wrong diet or due to many diseases in the body.

This fruit contains vitamins and antioxidants that enhance our

health as well as our beauty and prevents premature aging.

Good health ensures a sound mind and a healthy body.

This fruit is rich in nutrients like protein, calcium, phosphorus, potassium, etc. Japanese fruit peel is also rich in natural nutrients.

According to the Pakistani climate, cultivation of this fruit is better here and it is cultivated on a large scale. Therefore, the cultivation of this fruit is increasing day by day. This fruit is from some villages in Pakistan, first, it was cultivated in China, then it was cultivated in Japan, and in Pakistan, it was exported from Japan, which is why this fruit is called Japanese fruit.

This fruit is a winter fruit.

Japanese fruit is also cultivated in the Kashmir and Swat regions of Pakistan.

The effect of Japanese fruit is hot in the mood, so this fruit should be eaten in moderation. Always eat this fruit ripe as raw fruit can be harmful. The fruit is abundant in Kashmir. These fruits are also useful in making various dishes and puddings

Amazing Health Benefits of persimmon

Persimmons are rich in vitamins, minerals, and antioxidants, which each provide important health benefits. For example, vitamin C helps support the immune system and protect against heart disease.

Eating this fruit reduces back pain. Complaints of back pain are seen more in women, so they should eat Japanese fruit like other fruits to get rid of back pain easily.

Especially when a woman gives birth to a child, her back often has pain because of the

injections in the back and the pain in the lower back is immense, due to which women cannot perform their daily tasks well. get Whether the pain is minor or major, these pains can be avoided with medical treatment as well as home remedies.

     1. For Sore Throat

It is beneficial in sore throat and sore throat. Often due to colds, our throat becomes dry and a dry cough occurs which is also quite painful. In case of a cold, feed Japanese fruit to children and adults, it can be used to get rid of

sore throat.

  1. Useful in Appendicitis

Appendicitis patients should eat this fruit; it will reduce the disease. Many people who are suffering from a severe painful disease like appendicitis have to eat many things because the intensity of the pain is unbearable. Is.

Therefore, take care of your diet as much as possible and make it mandatory to use this fruit in your diet. It not only helps to fight one disease but also protects against many diseases in the body.

  1. Removes Physical Weakness

It is very useful for all people who are busy with work all day. In today’s busy time, every person is busy with work so everyone is tired after work and not able to prepare themselves for the next work but this fruit contains minerals that make our body strong. and provide agility for everyday work.

It increases our immunity. Leads to the removal of weakness. Removes weakness in the body, and strengthens the body to fight against many dangerous diseases.

This fruit is also considered special for male potency and they eat it with

great enthusiasm.

The Japanese fruit i.e., Amulek is rich in sugars and fructose which energizes the body and also reduces the effects of stress and lethargy. Very useful for children and adults participating in sports.

  1. Improves Eyesight

The compounds found in this fruit give strength to our eyes, especially this fruit is very useful for people who have already damaged eyes but they want our eyes not to deteriorate further. The usefulness of this fruit is a natural gift.

  1. Use in Blood Pressure Disease

Japanese fruit is rich in potassium which is useful for patients with high blood pressure. Its use keeps high blood pressure under control. The use of this fruit in fruits does a complete job of delivering blood to every part of the body. It has been proved by research that using Japanese fruit can easily get rid of diseases like high blood pressure.

  1. Proven to be Beneficial in Cancer

Being an excellent source of antioxidants to prevent cancer, this fruit scavenges free radicals that destroy our healthy cells and cause major diseases like


They damage the cells first and then eventually lead to cancer. But the

vitamin A and botulinic acid in the Japanese fruit increase its ability to

fight cancer.

  1. For Muscles and joints of the body

Muscle stiffness from strenuous physical activity and



1)Persimmons are also high in soluble dietary fiber, which

slows the digestion of carbohydrates, preventing spikes in blood sugar.


2) Eating this fruit reduces back pain. Complaints of back pain are seen more in women, so they should eat Japanese fruit like other fruits to get rid of back pain easily.

3) The effect of Japanese fruit is hot in the mood, so this fruit should be eaten in moderation. Always eat this fruit ripe as raw fruit can be harmful







Boiled Egg Benefits

The Surprising Benefits of Boiled Eggs

“The Surprising Benefits of Boiled Eggs: Why You Should Add Them to Your Diet”


It would not be wrong to call a healthy breakfast the main meal of the day, skipping breakfast not only causes weight gain but also affects your memory. For a healthy breakfast, an early morning boiled egg can be the best choice.

Eggs are rich in protein, iron, amino acids, and antioxidants. By eating two eggs daily, the body gets 12 grams of protein, while vitamins A, D, B, iodine, and other ingredients are also available.

  Surprising benefits of eggs

Eggs are among the foods that are popular around the world and are considered complete foods.

Eggs are considered a complete food because the basic ingredients present in them are very beneficial for health.

 A boiled egg contains the following ingredients:
  • Phosphorus
  • Vitamin A
  • Selenium
  • Folate
  • Vitamin B2
  • Vitamin B5
  • Vitamin B1


Along with this, eggs also contain good amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium, and zinc. Eggs can be consumed at any time of the day or night, but most people consume them as breakfast because consuming eggs in the morning provides the body with the required amount of nutrients that are healthy. are considered necessary for life. Apart from this, many other medical benefits can be obtained from eggs.

Medicinal benefits of eggs

The following medical benefits can be obtained from eggs!

Balanced Cholesterol

One egg contains one hundred and sixty-two milligrams of cholesterol. There are two types of cholesterol, good and bad. The good type of cholesterol has beneficial effects on health while the bad type has harmful effects on health. Eggs contain good cholesterol, which is not associated with heart disease. Regular consumption of eggs increases the good type of cholesterol.

Weight loss

One egg contains 78 calories and contains no carbohydrates at all. So, after eating it you do not feel hungry and your stomach remains full. Eating a boiled egg for breakfast keeps you from feeling hungry, which helps you consume fewer calories throughout the day.



Improved immune system

Eggs contain ingredients like protein, vitamin D, folate, and vitamin B that play an important role in boosting immunity while also preventing the spread of viruses and bacteria in the body. Also, eggs are rich in selenium, which not only boosts immunity but also reduces DNA damage and destroys cancer cells.

Improves vision

For those who cannot get omega-3 from fish, eggs are an excellent source of omega-3. Omega-3 is very useful for improving brain function and vision. Along with this, it also contains antioxidants that play an important role in protecting the eyes.

Best way to get choline

Choline is a nutrient that most people fail to get enough of, while eggs are a great source of choline.

Choline plays an important role in building cell membranes and signaling molecules in other organs of the body as well as in the brain. One egg contains 100 mg of choline.

Normal blood pressure level

Potassium found in egg white plays a very important role in keeping high blood pressure normal. Potassium is a nutrient that improves heart health as well as bone health.

Improves the health of blood vessels

Egg whites reduce high blood pressure, which in turn reduces the risk of coronary artery disease. This diet contains ingredients that do not narrow the blood vessels but keep them wide. Keeping these arteries wide does not affect the flow of blood and does not create a risk of blood clots.

Muscle weakness and headache

Eggs are rich in nutrients like vitamins A and B2, so their consumption reduces the risk of age-related diseases such as muscle weakness, cataracts, and migraines.

Bone strength

Eggs also contain significant amounts of vitamin D, which is considered important for strengthening bones. Therefore, by regularly consuming eggs, the body gets the required amount of vitamin D, which not only keeps the bones strong but also reduces the risks of bone diseases.

Some people use only egg whites while others like only the yolk. Whites and yolks have their own benefits, so let’s take a look at them.

Benefits of Boiled Egg Whites

The following benefits can be obtained from egg whites

Egg whites do not contain cholesterol, which does not increase the risk of heart disease.

It is low in calories which does not cause weight gain –

It is rich in protein which strengthens the muscles –

Many benefits can be obtained from egg white as well as its yolk.

 Boiled Egg yolk Benefits

The following benefits can be obtained from egg yolk

1- Egg yolk makes hair shiny

2- Beautifies the skin

3- Keeps us agile and energetic bone

Boiled Egg benefits for men

Due to their high protein content, eggs are a healthy choice to enhance sperm count. Additionally, eggs increase sperm motility and shield them from harmful free radicals. The nutrients in an egg promote the production of sperm that are stronger and healthier, enhancing fertility.


Pomegranate juice benefits

Pomegranate juice benefits

Pomegranate juice benefits

Pomegranate juice benefits high in antioxidants and anti-inflammatory compounds. Benefits Pomegranate juice may be beneficial to persons suffering from inflammatory disorders, diabetes, and other health problems. It may also improve digestion and cognition, as well as help prevent cancer.

Pomegranate juice benefits may provide health benefits such as being an antioxidant, which may help prevent cancer and other diseases, giving vitamin C, improving digestive health, and lowering insulin resistance.

It may aid in the prevention of cancer, immunological support, and fertility.

Some of the specific benefits of pomegranates include:

  1. Antioxidant effects

Pomegranate contains antioxidant polyphenols. Fruit antioxidants lower (reactive oxygen species) ROS, a kind of free radical, in the body. Metabolism generates ROS. Toxins like cigarette smoke raise ROS levels. ROS may cause oxidative stress, cell damage, and inflammation. Oxidative stress may cause metabolic disease, cancer, and other illnesses. Antioxidants eliminate ROS. Pomegranate juice antioxidants eliminate ROS and safeguard the body.


  1. Nutrient Boost

Pomegranate is a rich source of:

vitamin E (antioxidant), vitamin K (blood coagulation), and magnesium (blood pressure and glucose management).


  1. Cancer prevention

According to the NIH, pomegranate juice benefits may cure or prevent prostate cancer. Pomegranate polyphenols may suppress prostate cancer cell development. Pomegranate fruit extract reduced prostate-specific antigen and tumour development in mice. Pomegranate ingredients may prevent breast, lung, and skin cancer.


  1. Good source of fibre

According to the United States Department of Agriculture, pomegranate arils are high in fibre. Insoluble fibre aids in the health of our digestive tracts. It may help maintain stable blood sugar levels and keep us satisfied at mealtimes.


  1. Provides Vitamin C

Moon claims pomegranate arils provide vitamin C per half cup. That half cup contains 9 mg of vitamin C, 10% of the adult DV.

Humans need vitamin C since most animals can make it themselves. Vitamin C, an antioxidant, helps other antioxidants operate properly. Protein metabolism, collagen synthesis, and neurotransmitter generation need the vitamin. It boosts immunological function and absorbs non-heme iron from plant sources.



  1. Support urinary health

Antioxidant-rich pomegranate extract may prevent kidney stone development in test-tube and human studies. One trial gave 1,000 mg of pomegranate extract to 18–70-year-olds with recurring kidney stones for 90 days. This inhibited body stone formation. Pomegranate extract also regulates blood oxalates, calcium, and phosphates, which are kidney stone components, in animal experiments. Pomegranate antioxidants may minimise kidney stones.


  1. Improve Kidney Health

In the U.S., 11% of men and 6% of women have kidney stones. Untreated, they may produce blood in the urine, severe discomfort, and renal problems. Phyto phenols in pomegranates reduce kidney stones, according to research.


  1. Offer complex carbohydrates

Carbohydrates are a macronutrient category that humans need at every meal and snack, despite recent reminders in diet culture to the contrary. In reality, around half (or more, depending on your specific needs) of the diet must consist of carbohydrates. Incorporating pomegranate arils and juice into meals and snacks may help us satisfy our carbohydrate requirements.


Thus, Pomegranate juice benefits, are rich in antioxidant compounds that protect cells from harm caused by free radicals. The arils are also abundant in fibre, which acts as food for probiotics and aids in the prevention of some digestive disorders. You may get the health advantages of pomegranate by consuming its seeds, or arils.




Top 10 health benefits of Watermelon

Top 10 health benefits of Watermelon

Health benefits of Watermelon A superfood:


Watermelon is a delicious, colorful, and nutritious fruit that is no less than a gift to the people of the subcontinent. Rich in antioxidants and minerals, the same properties of watermelon make it a superfood. This is because watermelons are widely grown in Pakistan and India and are widely available at very low prices.

The significant component of watermelon is water. With 80 to 90% water, it quenches the instant thirst, thanks to which its digestible sugars make it a source of instant energy. It is also an invaluable gift of nature for those who suffer from fatigue and exhaustion in summer.

Watermelon, despite its lack of pulp, has a long list of useful ingredients. Watermelon contains iron, potassium, sodium, phosphorus, calcium, and other valuable ingredients. It goes into the stomach and makes the whole digestive system very strong and better. Medical literature is also prominent in the praise of watermelon. In addition, the various vitamins present in watermelon are also very useful.


Top 10 health benefits of “Watermelon “that make it a SUPERFOOD.

Watermelon has many benefits, some of which are as follows.

  1. Watermelon is full of nutrients

Watermelon is a nutritious fruit that is low in calories. Watermelon contains Vitamin A, Vitamin B5, and Vitamin B6 which are very useful for the human body and play an important role in keeping the human body active throughout the day.

  1.    Watermelon controls body salts

In summer, we all feel thirstier for water. However, due to extreme heat, despite drinking large amounts of water, the human body is dehydrated, but according to medical experts, watermelon contains elements that not only reduce the heat. They also help control the salinity of water in the human body.


  1.  Watermelon helps in reducing fat

Watermelon helps reduce excess body fat. The amino acids in watermelon help burn calories. Watermelon plays an important role in keeping the amount of water in the body at a proper level.

Watermelon juice works to supply water to the body.

Experts especially recommend the use of this drink to reduce belly fat. The special cells in watermelon control the heat that causes body fat to build up.

  1.  Watermelon seeds are also beneficial

Did you know that along with watermelon, its seeds are also extremely useful? According to experts, seeds also contain nutrients as well as various health benefits. Watermelon seeds are rich in protein.

Watermelon seeds contain important minerals, phosphorus, iron, potassium, sodium, copper, manganese, and zinc. A good way to use watermelon seeds is to wash the watermelon seeds and dry them in the sun. Watermelon seeds are rich in protein. People who can’t get protein separately can use these seeds.

  1. Watermelon strengthens bones

Eating watermelon strengthens bones. In addition, the use of watermelon protects against bone disease osteoporosis, this disease strengthens human bones and protects against muscle weakness.

  1. Watermelon is good for eyesight

Watermelon is rich in lycopene which protects your eyesight and prevents complaints like inflammation. According to experts, vision deteriorates in the human eye with age, while the use of watermelon has been found to be very useful for strong eyesight. Watermelon strengthens the brain as well as the eyes because the brain is related to the eyes.

  1. The use of watermelon prevents infection

It plays an important role in preventing infections in the human body. Watermelon contains various vitamins and antioxidants and helps to eliminate infections in a timely manner. Watermelon contains lycopene and vitamin C, anti-infective ingredients that are very useful in preventing infections caused by climate change.

  1. Eating watermelon enhances the beauty

The use of watermelon strengthens the human body and also makes the hair healthy. In addition, eating watermelon gives a glow and freshness to the face and the skin also looks fresh and fresh. The presence of Vitamin A and Vitamin C in watermelon is extremely beneficial for the health of the body and hair and they are helpful in maintaining the health of the skin and hair

  1.  Watermelon improves the digestive system

Watermelon contains a lot of water which is useful in improving your digestive system. The fiber in watermelon also increases the efficiency of the digestive system and also prevents constipation.


Diabetics and the use of watermelon fruit

The glycaemic index in any fruit is more dangerous for diabetics than sweetness. This means that the amount of glucose in your blood can be absorbed into your bloodstream by eating a portion of a carbohydrate diet, which is called the Glycaemic Index and is useful for diabetics, but not at all. Diabetics can’t eat anything sweet.

If we look at watermelon fruit, 100 cups of watermelon contain 15 grams of carbohydrates. In addition, diabetics can eat the same amount of watermelon, but not more than a certain amount.

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