DRIED PLUMS, PRUNES ! HEALTH BENEFITS, USES AND SIDE EFFECTS OF DRIED PLUMS : DRIED PLUMS JUICE RECIPE :

 WHAT IS DRIED PLUMS? KHUSHAK ALOO   BUKHARA IN URDU :

Dried plums, also known as prunes, are plums that

have been dehydrated in an oven or in the sun. They are widely consumed as a snack or added to dishes such as salads, oatmeal, yogurt, and baked goods. Dried plums have a sweet and chewy texture and a rich flavor. But they are not only delicious, they are also nutritious and beneficial for your health.

Plums are a type of fruit that grow on trees in the genus Prunus. They are closely related to peaches, cherries, and almonds. 

Plums grow in different parts of the world, including China, Pakistan, India, Serbia, the United States, Turkey, Iran, Spain, and Italy. 

They require cooler temperatures to grow and

thrive. In the United States, plum trees grow best in USDA hardiness zone 3-8, with the American hybrid, Japanese, and European varieties all suited to different regions. Most plum production in the US occurs in Tulare and Fresno counties within the San Joaquin Valley in California.

     HOW TO MAKE DRIED PLUMS AT HOME :

There are several methods for making dried plums at home, such as using an oven, a food dehydrator, or the sun.

                         OVEN METHOD :

Cut the plums in half and remove the pits. Arrange them on an oven rack with some space between them. Put a foil-lined baking tray underneath to catch the juice. Set the oven to the lowest temperature possible (175° – 200° Fahrenheit or lower) and dry the plums for about eight hours, flipping them occasionally. Check for your desired level of dryness and take them out when ready.

                             SUN METHOD :

 Wash the plums and cut them in half, removing the

pits and stems. Boil them in water for a few minutes to soften the skin and prevent browning. Drain them and arrange them on a baking sheet or a drying rack, skin side down. Cover them with a cheesecloth or a net to protect them from insects and dust. 

Place them in a sunny spot with good air circulation and dry them for several days, turning them once a day. Bring them indoors at night to prevent moisture from condensing on them. Check for doneness and store in an airtight container.

         HEALTH BENEFITS OF DRIED PLUMS :

Dried plums are packed with vitamins, minerals, antioxidants and fiber that can provide various health benefits. Here are some of the most notable ones:

 Dried plums are well known for their laxative effect, which can help ease constipation and promote regular bowel movements. This is partly due to the high amount of fiber in dried plums, which adds bulk to the stool and stimulates the intestinal muscles.

 Additionally, dried plums contain sorbitol, a sugar alcohol that draws water into the colon and softens the stool.  Studies have shown that eating dried plums can improve stool consistency and frequency better than other types of laxatives.

 Dried plums may help prevent bone loss and improve bone density, especially in postmenopausal women who are at risk of osteoporosis. This is because dried plums contain phytochemicals that can modulate bone metabolism and inhibit bone resorption, which is the process of breaking down bone tissue. 

One study found that eating 100 grams of dried

plums per day for one year increased bone mineral density in the spine and forearm of postmenopausal women compared to a control group.

Dried plums may help lower cholesterol and blood pressure levels, which are risk factors for cardiovascular disease. This is because dried plums contain pectin, a type of soluble fiber that can bind to bile acids and reduce their absorption in the intestine.

 Bile acids are made from cholesterol in the liver and help digest fats. By lowering bile acid levels, dried plums may stimulate the liver to use more cholesterol from the blood to make new bile acids, thus lowering blood cholesterol levels. Moreover, dried plums contain potassium, a mineral that can help regulate blood pressure by balancing sodium levels in the body.

Dried plums are rich in antioxidants, such as phenolic compounds and vitamin C, that can protect the cells from oxidative stress and inflammation. Oxidative stress and inflammation are associated with many chronic diseases, such as diabetes, cancer, Alzheimer’s disease, and arthritis. 

Dried plums may also have anti-inflammatory effects on the joints by inhibiting the production of pro-inflammatory cytokines and enzymes that cause pain and swelling.

                      DRIED PLUMS USES :

Dried plums can be enjoyed in many ways. Here are some of the common uses of dried plums:

 Dried plums make a great snack on their own or

mixed with nuts, seeds, or other dried fruits. They can satisfy your sweet tooth while providing you with fiber and nutrients.

Dried plums can add flavor and texture to your breakfast cereals, oatmeal, yogurt, or smoothies. They can also help you feel fuller for longer and prevent blood sugar spikes.

Dried plums can be used to enhance the taste and nutrition of various dishes, such as salads, soups, stews, sauces, casseroles, pies, cakes, breads, muffins, cookies, and more. They can also be rehydrated by soaking them in water or juice before cooking.

           SIDE EFFECTS OF DRIED PLUMS :

Dried plums are generally safe to consume for most people when eaten in moderation. However, some people may experience some side effects from eating too many dried plums or being allergic to them. Here are some of the possible side effects of dried plums:

Eating too many dried plums may cause diarrhea due to their high fiber and sorbitol content. Sorbitol is a sugar alcohol that can have a laxative effect when consumed in large amounts. 

It can also cause gas, bloating, and abdominal pain. To avoid this, limit your intake of dried plums to no more than 100 grams per day and drink plenty of water to prevent dehydration.

Allergic reaction: Some people may be allergic to

dried plums or other fruits in the same family, such as peaches, apricots, cherries, and almonds. Symptoms of an allergic reaction may include itching, swelling, hives, rash, difficulty breathing, and anaphylaxis. 

If you have a known allergy to these fruits, avoid eating dried plums or consult your doctor before trying them.

Dried plums may interact with some medications that affect blood clotting, such as warfarin, aspirin, and ibuprofen. This is because dried plums contain vitamin K, which is involved in the blood clotting process.

 Eating too many dried plums may increase the risk of bleeding or bruising in people who take these medications. If you are on blood thinners, talk to your doctor before eating dried plums or monitor your blood levels regularly.

Dried plums are a delicious and nutritious fruit that can offer many health benefits, such as relieving constipation, supporting bone health, lowering cholesterol and blood pressure, and protecting against oxidative stress and inflammation. 

They can also be used in various ways to add flavor and texture to your meals and snacks. However, dried plums may also have some side effects, such as diarrhea, allergic reaction, and drug interactions, if eaten in excess or by people who are sensitive to them. 

Therefore, it is advisable to eat dried plums in moderation and consult your doctor if you have any medical conditions or allergies.

                      DRIED PLUMS JUICE :

INGREDIENTS :

1 cup of dried plums

4 cups of water

2 tablespoons of honey or sugar (optional)

1/4 teaspoon of cinnamon (optional)

                  HERE IS THE RECIPE :

Rinse the dried plums and soak them in water for

about an hour or until they are soft and plump.

Transfer the dried plums and the soaking water to a blender and blend until smooth. You may need to do this in batches depending on the size of your blender.

Strain the blended mixture through a fine-mesh sieve or a cheesecloth into a large pitcher. Discard the pulp or save it for another use.

Stir in the honey or sugar and the cinnamon if using. Adjust the sweetness and flavor to your liking.

Refrigerate the juice until chilled or serve over ice. Enjoy your refreshing and nutritious dried plums juice!

       IT'S CALLED HERBS TREAT AND TASTE :