A study highlights its benefits to strengthen bones and muscles in people over 45, but should be consumed in moderation.
As people grow old, bone and muscles health becomes a priority, especially after 40 years. One of the more beneficial foods To support these aspects of health is the prune. This fruit is not only delicious, but also has positive effects on the Bone densityhe Muscle development and the Weight controlamong other benefits.
According to recent studies, such as the one published in the Journal of Medicinal Foodpassing plums are especially effective in improving Bone health in women over 40 yearsthanks to its ability to increase the concentration of IGF-1a key protein in the regulation of Growth hormone. This protein is related to the improvement of Bone density and the Increased muscle massessential factors to maintain an active and healthy life as it ages.
plum raisins
Key benefits of prayers for bone and muscle health
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Glucose regulation and weight control: The Pasas plums They are rich in soluble fiberwhich favors digestion and helps control the levels of Blood glucose. Its content of sorbitol It slows the absorption of sugar, which contributes to stabilize blood glucose. This effect also generates a feeling of satietyhelping to control the body weightespecially useful in older people who seek to maintain a healthy balance.
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Digestive benefits and nutritional contribution: The Pasas plums They are recognized for their natural laxative actionhelping to prevent the constipation and maintaining a healthy intestinal balance. They are also rich in essential minerals as iron, copper, magnesium and Vitamin Kfundamental to Bone health and the Energy production.
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PH regulation and prevention of metabolic alterations: The Pasas plums They also help balance the pH of the organismreducing acidity and preventing metabolic alterations that could affect long -term health. This is especially important to maintain the General Healthfavoring the absorption of nutrients and contributing to greater Bone density.
How to incorporate glums in the daily diet to maximize its benefits
To take advantage of the benefits of Pasas plumsit is important to incorporate them regularly in the diet. There are several ways to enjoy this fruit:
- In Puree: They can be crushed to obtain a pure whole wheat bread.
- In juice: Crush the Pasas plums and mix them with water In the blender it is an easy way to include them in the diet.
- Baked: Can be used as a substitute for fat In various cooking recipes.
- Dehydrated: They are ideal as a Snack before performing physical activity or practicing sports.
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Precautions and recommendations when consuming racies
Although the Pasas plums They offer multiple benefits, it is essential to consume them with moderation due to its content of Natural sugars. One is recommended daily portion of approximately 50 gramsequivalent to five or six unitsto obtain the benefits without compromising the nutritional balance.
It is important to consult with a specialist before incorporating them into the diet, since each organism has particular needs. This is especially relevant to people with Specific health conditionssuch as digestive problems or diabeteswho must adjust their consumption of fruits rich in sugar.
In short, the Pasas plums They are a highly nutritious food that, when consumed with moderationcan offer great benefits for Bone health and muscular.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
