Plum juice, rich in dietary fibre, is a powerful natural laxative that helps to treat constipation. It also promotes weight loss and controls blood glucose levels, controlling and preventing diabetes.
The fruit has several vitamins and minerals, making the juice a nutritious and essential food for mainbody’sg the body. All this with very few calories and a pleasant taste.
Check out four juice recipes and all the drink’s health benefits below.
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How to make plum juice?
Plum juice is straightforward to prepare. Beat the fruit pulp with water and ice in a blender or mixer until you get a homogeneous liquid. It does not need to be sweetened as the fruit is rich in sugars.
Some combinations go well with this juice. Check it out below:
Plum, orange and papaya juice
- Five plums
- One orange
- 200 ml (1 cup) of mineral water
- Two tablespoons of flaxseed
- One medium slice of papaya.
Ideally, the drink should be consumed once or twice a day.
Plum juice with passion fruit
- Two fresh plums
- One passion fruit
- ½ cup of coconut water.
Wash and remove the pits from the plums and set aside. Open the passion fruit, remove all its pulp and place it in a blender with the coconut water, preferably iced. Beat everything and strain. Then add it again to a blender but with the prunes.
- Three black plums
- One tablespoon of chia flour
- One tablespoon of flaxseed flour
- One papaya papaya
- One cup of skimmed or soy milk.
Peel the papaya and remove its seeds and the plum pits. Add all ingredients to a blender and blend well. Ideally, a glass should be drunk in the morning or evening.
Plum Health Benefits
Improves intestinal transit
You may have heard that eating plums is good for the gut. This is because of the high concentration of dietary fibre in the fruit, which helps maintain healthy intestinal function.
Every 100 grams of fruit has about 3 grams of fibre. This represents more than 10% of the recommended fibre intake for an adult person.
This type of nutrient makes the fecal cake more voluminous and viscous, facilitating evacuation.
Soluble fibres, the primary type found in fruit, can absorb a lot of water, which is not digested or absorbed, going straight into the feces.
Allied with this, sorbitol, a type of sugar found naturally in plums, facilitates bowel movements, favouring trips to the bathroom.
Protects against disease
A glass of prune juice a day not only makes the intestines work better but also prevents you from various diseases.
Fresh plums are rich in substances that have the so-called antioxidant effect, which fights and controls free radicals which cause damage to healthy body cells.
These antioxidants in plums reduce the risk of developing heart disease, helping control cholesterol levels and degenerative and chronic problems such as high blood pressure.
Protect the bones
Adding fruit juice to the diet also protects bone health, as fruit is a good source of calcium and magnesium, two essential nutrients for bone and muscle health.
Calcium is essential for the mineralization process in bones and teeth. Its buildup makes these parts of the body more resistant.
In addition, it is essential for producing vitamin D, which stimulates muscle contraction.
The drink also prevents osteoporosis, a disease that leaves fragile and brittle bones and is very common in women in menopause.
It helps to lose weight.
Want to lose a few extra pounds? So bet on this juice! The fibres in the fruit increase the feeling of satiety as they take up more space in the stomach.
Fibre does not have calories precisely because the body does not absorb it, and it even turns into a gel covering part of the intestinal wall.
The result is that nutrients, especially caloric ones, take longer to be absorbed or are discarded through the feces. Drinking fewer calories acts directly on weight loss.
It helps regulate blood glucose.
Finally, plum juice can not only be consumed by people with diabetes; it is also a great help in controlling blood glucose.
This is due to two factors. The first is the presence of dietary fibre, which reduces the absorption of various nutrients. Among them are carbohydrates, which are not processed into sugar.
Secondly, this fruit is rich in chlorogenic acid, which inhibits the action of an enzyme responsible for excess sugar in the blood.
When this enzyme is “b” locked,” “there is a lower production of sugars and, consequently, a reduction in the levels of this nutrient circulating in the blood.
Are there contraindications?
We did not find studies that point out contraindications for consuming plums. Therefore, it is possible to affirm that juice consumption is safe and can be done by people of all ages.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.