Find out which foods contain a lot of protein and help you gain muscle mass: it’s not meat or fish | ANSWERS

Fruits and vegetables are essential for a healthy diet due to their richness in nutrients and minerals. This line features dehydrated fruit that has many benefits for the human body due to its high content of fiber, vitamins, antioxidants, and proteins. This food is not consumed regularly, and this is probably due to the fact that not everyone knows its nutritional value. Therefore, below we will tell you about the fruits in question, which you can soon include in your daily diet.

WHAT KIND OF PITA SHOULD I FEED BECAUSE OF THE HIGH PROTEIN CONTENT?

The fruit, which is being touted as an intriguing candidate for a meat replacement, is high in protein. prunes or prunes. Research conducted at Oklahoma State University has highlighted the benefits of this fruit, showing that it strengthens bones and stimulates the production of IGF-1, a key protein that regulates growth. According to the newspaper, this superfood is not only good for bone health, but also stands out in diets aimed at increasing muscle mass or weight control due to its ability to effectively satisfy appetite. Chronicler.

What are the benefits of eating prunes?

Prunes effectively combats constipation due to the fiber content such as pectin, cellulose and hemicellulose, which help regulate bowel movements and facilitate the natural elimination of stool. Likewise, this dehydrated fruit protects the body from cardiovascular diseasesthanks to its vitamin C and vitamin K content, which prevent arterial calcification and maintain healthy blood vessels. Its anti-inflammatory and antioxidant properties also help control blood pressure.

Another notable benefit of prunes is their ability lower cholesteroldue to the presence of pectin – fiber that reduces the absorption of fats from food. On the other hand, this dehydrated fruit can be of great help in losing weight, because high fiber content speeds digestion and keeps you feeling full longer, which can be helpful for appetite control and reaching healthy weight goals.

HOW TO ADD PRUNES TO YOUR DIET?

Nutritionist Tatyana Zanin emphasizes: to get the maximum benefit from prunes, it is extremely important to consume them in moderation. Since dehydration concentrates all the nutrients and increases their caloric content, it is recommended to eat them in small portions.

This versatile fruit can be eaten on its own as a nutritious snack or added to the diet in a variety of ways: mixed into yogurt, oatmeal or cereal; added to juices or smoothies; and even as an ingredient in homemade jam.

According to the expert, consuming about 40 grams per day (equivalent to 4-5 raisins) provides about 96 kcal, which optimizes its nutritional value.

WHAT IS THE NUTRITIONAL VALUE IN 100 GRAMS OF DEHYDRATED PLUM?

Prunes have concentrated and varied nutritional value per 100 grams. They contain 240 grams of calories, 63.88 grams of carbohydrates, 2.18 grams of protein, and 7.1 grams of fiber, which promotes digestive health. In terms of fat, they contain only 0.38 grams.

In terms of minerals, it contains 2 mg of sodium, 43 mg of calcium, 0.93 mg of iron, 7 mg of magnesium, 69 mg of phosphorus and 732 mg of potassium, the latter being essential for muscle and nerve function. Among vitamins, it stands out for its content of vitamin B2 (0.19 mg) and vitamin B3 (1.88 mg), although it has little vitamin C (0.6 mg) and does not contain vitamin A or vitamin B12.