The ciruela pasa is the dehydrated form of this fruit, which has many nutrients necessary for the good functioning of the organism, being an excellent ally to help relieve stress and regulate the functioning of the intestine, as it is rich in fiber.
Likewise, this fruit has other benefits, such as improving blood circulation, reducing the risk of cardiovascular diseases and helping to reduce appetite, for example.
It also contributes to detoxification of the organism due to which it contains pectin, which is a type of fiber that helps to remove toxic heavy metals from the body, such as plomo or mercury, which can be present in fish, fruits and the vegetables bought in the supermarket.
The main benefits of the ciruela pass are the following:
1. Combat the stress
The ciruela pasa is very rich in soluble fibers, such as pectin, and insoluble fibers, such as cellulose and hemicelulosa, which act by absorbing water from the digestive tract, forming a gel that helps to regulate the intestine, relieve stress and reduce it risk of hemorrhoids.
Also, this fruit contains sorbitol, which is a natural laxative that facilitates the elimination of heces.
2. Protects against cardiovascular diseases
The ciruela passes through several nutrients in its composition that reduce the risk of cardiovascular diseases, such as myocardial infarction and atherosclerosis. The vitamin C that contains the ciruela keeps the blood vessels healthy; Vitamin K prevents calcification of arteries, and pectin helps to reduce cholesterol, by reducing the absorption of fats from food.
Asimismo, certain studies have shown that eating a ciruela pasa al day helps in the control of blood pressure by possessing flavonoids and polyphenols, which have an anti-inflammatory and antioxidant effect.
Learn more about other foods to lower blood pressure.
3. Helps to reduce cholesterol
Pectin, a soluble fiber present in the liver, acts to reduce the absorption of fat from foods and, in this way, helps to reduce the cholesterol responsible for the formation of fatty plaques in the arteries, which are more stretched and less flexibles, causing atherosclerosis, which can lead to infarction, heart failure and stroke.
4. Controls blood glucose
The soluble fibers of the ciruela pasa, such as pectin, help to reduce the absorption of glucose in the diet, which promotes the reduction of blood sugar levels and improves the response of the body to insulin, helping to prevent and treat diabetes mellitus.
Likewise, the sorbitol present in the liver allows the sugar in the diet to be slowly absorbed, which is why it provides better control of blood glucose.
See more tips to reduce blood glucose in the following video:
5. Help slimming
The first step can help to reduce weight because it is rich in fibers that reduce digestion and increase the feeling of satiety during food, which reduces appetite.
The polyphenols of the ciruela have an antiadipogenic effect, and that is to say, help to reduce the formation of adipose tissue in the body, which favors weight loss.
However, it is important to be careful when using this fruit in your diet to slim down, as you can consume large amounts of fruit and have the opposite effect. To take advantage of the benefits of walking and losing weight, the ideal is to eat a maximum of 2 units per day.
Discover other foods that help you lose weight.
6. Improve the health of the huesos
The ciruela is a source of nutrients such as boron, vitamin K and calcium, which have protective effects and help in the formation and maintenance of skin cells; for this reason, they act in the prevention and treatment of osteoporosis.
Certain studies show that the ciruela pasa can reduce the risk of osteoporosis in menopausal women, so it is advisable to eat at least 1 ciruela per day to obtain this benefit.
7. Prevent cancer
The polyphenols present in the ciruela have antioxidant and anti-inflammatory action, which reduce cellular damage and prevent the development of cancer. Some studies have shown that the ciruela passes increases and improves the intestinal bacterial flora, in a way that reduces the risk of intestinal cancer.
Discover more foods that help prevent cancer.
8. Protects against lung diseases
Antioxidants in the country, such as polyphenols, fight free radicals that can damage the lungs, especially in smokers. Asimism, polyphenols improve lung health and help reduce the risk of pulmonary emphysema, chronic obstructive pulmonary disease (COPD) and lung cancer.
9. Prevent anemia
The ciruela pasa is rich in hierro, which helps to prevent and treat anemia, a condition that occurs when the blood does not have a sufficient amount of hierro, which is necessary for the good functioning of the red globules.
Discover other foods to fight anemia.
Nutritional information table
The following table shows the nutritional composition of 100 grams of ciruelas pasa:
|components||Quantity in 100 g of chives pasa|
|Vitamin A||781 IU|
|vitamin K||59.6 mcg|
|Vitamin B1||0.051 mg|
|Vitamin B2||0.186 mg|
|Vitamin B3||1.882 mg|
|Vitamin B6||0.205 mg|
It is important to mention that, in order to obtain all the benefits mentioned above, the ciruela pasa must be included in a balanced and healthy diet.
How to consume la ciruela pasa
The ciruela has a good flavor and texture, it can be consumed alone or added to the yoghurt together with the oatmeal or cereals, in addition it can be used to make natural jugs, jaleas, butter or also it can be prepared in the form of parsley to garnish different types of meat.
Additionally, this dried fruit is widely used in the store to replace the grease and sugar in different preparations, such as budines, pasteles and bizcochos.
As the cycle goes through a dehydration process, it contains all the concentrated nutrients and is very caloric, so it is recommended to consume it in moderation, without embargo, it helps to reduce the weight when accompanied by a healthy and balanced diet.
Unlike fresh slices, fresh slices can be kept for much longer, they can be kept for up to six months at room temperature or if they are kept in the fridge, they have to be in a closed container, and can last for up to a year.
What amount should you eat
To take advantage of the benefits of dried chives, you must consume a dose of 40 grams per day, which is equivalent to 4-5 pasas, providing 96 kcal.. These cities can vary according to age, sex, health status and tolerance, so it is recommended to consult a doctor or nutritionist.
Healthy recipes with ciruela pasa
A simple way to consume this fruit and how to increase the amount of fiber in the diet is to use it with granola, cereals and yogurt.
Other quick, easy-to-prepare and nutritious recipes with a small child:
1. Ciruela pasa milkshake
400 ml of cold cow milk or other milk;
2 frozen bananas cut in rounds;
2 ciruelas pasa;
1 spoonful of 100% cocoa;
1 spoonful of cacahuate cream.
Wash bien las ciruelas, cut them for the mitad and remove the huesos. Mix all the ingredients and serve immediately.
2. Ensalada with ciruelas pasa
1/3 of a lechuga;
200 g of spinach;
3 chirps passed;
90-100 g of cubed cheese;
90-100 g of jamon serrano cut into cubes;
1 churro of olive oil;
Salt to taste.
Lavar la lechuga, la espinaca, la zanahoria and las ciruelas pasa. Cut the lechuga in strips and after it for the mitad. Peel the zanahoria and rallarla. Cortar las ciruelas pasa y remove los huesos. Combine all the ingredients in a bowl and stick with a churro of oil and salt to taste.
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