Benefits of plum
. Plum is yumm!! These are really delicious fruit. The color itself is mesmerizing. If you want your cheeks (especially for all the girls) glowing like a plum then you must eat plum. They help imparting freshness to yourskin. They have soft and smooth skin. And if you want a peaceful tummy and want to get rid of its tantrums, plums can even be a friend in such situations because it stimulates the bowel movement.
. One of the unique things about plums is that there are so many varieties available. Not only do over 2,000 varieties of plums exist, but over 100 are available in the United States alone. So, if you are looking for a juicy, sweet tasting fruit that comes in a panorama of colors, plums are for you. Plums are classified into six general categoriesJapanese, American, Damson, Ornamental, Wild and European/Gardenwhose size, shape and colors vary. Although usually round, plums can also be oval or heart shaped. The skins of plums can be red, purple, blue black, red, green, yellow or amber, while their flesh comes in hues such as yellow, green and pink and orangea virtual rainbow.
. With the large number of plums available, it is not surprising that the various types have different heritages and places of origin. The European plum is thought to have been discovered around two thousand years ago, originating in the area near the Caspian Sea. Even in ancient Roman times, there were already over 300 varieties of European plums. European plums made their way across the Atlantic Ocean with the pilgrims, who introduced them into the United States in the 17th century.
Significant Antioxidant Protection from Phenols
. The fresh version (plums) and the dried version (prunes) of the plant scientifically known asPrunus domesticahave been the subject of repeated health research for their high content of unique phytonutrients called neochlorogenic and chlorogenic acid. These substances found in plum and prune are classified as phenols, and their function as antioxidants has been well documented. These damage preventing substances are particularly effective in neutralizing a particularly dangerous oxygen radical called superoxide anion radical, and they have also been shown to help prevent oxygen based damage to fats.
Antioxidant Protection from Vitamin C
. The ability of plums and prunes to increase absorption of iron into the body has also been documented in published research. This ability of plums and prunes to make iron more available may be related to thevitamin Ccontent of this fruit. Our food ranking system qualified plums as a very good source of vitamin C.
Normalizing Blood Sugar Levels and Helping with Weight Loss
. Prunes soluble fiber helps normalize blood sugar levels by slowing the rate at which food leaves the stomach and by delaying the absorption of glucose (the form in which sugar is transported in the blood) following a meal. Soluble fiber also increases insulin sensitivity and can therefore play a helpful role in the prevention and treatment of type 2 diabetes. And, prunes soluble fiber promotes a sense of satisfied fullness after a meal by slowing the rate at which food leaves the stomach, so prunes can also help prevent overeating and weight gain.
Prunes Fiber for Regularity Lower Cholesterol and Intestinal Protection
. Prunes are well known for their ability to prevent constipation. In addition to providing bulk and decreasing the transit time of fecal matter, thus decreasing the risk of colon cancer and hemorrhoids, prunes insoluble fiber also provides food for the friendly bacteria in the large intestine. When these helpful bacteria ferment prunes insoluble fiber, they produce a short chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon. These helpful bacteria also create two other short chain fatty acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles.
How to Select
. If you want to purchase plums that are ripe and ready to eat, look for ones that yield to gentle pressure and that are slightly soft at their tip. While you can also purchase plums that are firm and ripen them at home, avoid those that are excessively hard as they will be immature and will probably not develop a good taste and texture profile. Good quality plums will feature a rich color and may still have a slight whitish bloom, reflecting that they have not been overhandled. They should also be free of punctures, bruises or any signs of decay. Plums are generally available in the marketplace from May through the early fall.
. Plums that are not yet ripe can be left at room temperature. As this fruit tends to mature quickly, check on them in the next day or two to ensure that they do not become overripe. Once they are ripe, plums can be stored in the refrigerator for a few days. While plums can be frozen, to ensure maximum taste remove their stone pits before placing them in the freezer.
. Prunes are sold either with their pits or already pitted. The form you choose should depend upon your personal preference and recipe needs. you should purchase prunes that are sold in transparent containers so that you can evaluate them for quality. They should be plump, shiny, relatively soft and free of mold. If the packages are opaque, ensure that they are tightly sealed so that the prunes will not have lost any moisture. As with any other dried fruit, try to purchase prunes that are not processed with food preservatives such as sulfites.
Tips for Preparing Plums
. Plums are delicious eaten as is. If the plums have been in the refrigerator, allow them to approach room temperature before eating them as this will help them attain the maximum juiciness and sweetness. If you want to first remove the pit before eating or cooking, cut the plum in half lengthwise, gently twist the halves in opposite directions and then carefully take out the pit.
How to Enjoy
. 1 Make pizza with a twist by broiling sliced plums, goat cheese, walnuts and sage on top of a whole wheat pita bread or pizza crust. 2 For a delightful dessert, poach plums in a red wine and serve with lemon zest. 3 Bake pitted plum halves in a 200
. Plums and prunes are among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating plums. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body.
. Plums are a very good source of vitamin C. They are also a good source of vitamin K, copper, dietary fiber, and potassium. Delicious, fleshy, succulent plums are low in calories (46 calories per 100 g) and contain no saturated fats; however, contain numerous health promoting compounds, minerals and vitamins.
In Depth Nutritional Profile
. An in depth nutritional profile forPlums & Prunesis also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Beneficial for the body
. Plums are full of antioxidants which are full beneficial for the body. Beta carotenes are also available in plums. These compounds are the substances that protect you from different types of cancers like lung and oral cavity cancers etc.
Helps in digestion
. One of the good nutritional benefits of plums is that it helps in digestion of food as it is enriched with dietary fiber. These fruits also contain Sorbitol and Isatin. Together all these compounds regulate the digestive system so that your body gets the ability to eat different foods. This helps against constipation.
Essential vitamins and minerals
. The dried plums also contain essential vitamins and minerals. It gives you the overall intake of the daily consuming percentage of dietary fiber with many vitamins, minerals and phenolic compounds. Plum is a wonderful juicy fruit which belongs botanically to the family of Rosaceae. This fruit belongs to the genus: Prunus domestica, which also includes peaches, nectarine and almonds.
Minerals like potassium
. Plums nutrition facts contain minerals like potassium, fluoride and iron which are required for redbloodcell formation. So this makes theheartrate moderate and checks blood pressure. That is why the nutritional benefits of plums provides you a healthy heart.
Essential for healthyeyeand good vision
. Vitamin A is most essential for healthyeyeand good vision. It keeps mucus membrane healthy. One of the important dietary fiber known as zea xanthin is best for your retina. It protects eye from harmful UV light.
Vitamin B complex
. Plums also contain different vitamin B complex compounds like niacin, vitamin B6 and phenolic acid compounds that break the carbohydrates, proteins and fats molecules and metabolize them. Certain health benefiting compounds present in the plum fruits, such as dietary fiber, sorbitol, and isatin are known to help regulate the functioning of the digestive system and thereby relieve constipation conditions.
. Plums also contain vitamin K which opposes unnecessary blood clotting all around the body. So this maintains good blood pressure by which heart rate stays constant. Thenutritional benefits of plums are also helpful inbonemetabolism and protects you from bone diseases caused due to aging.
. The nutrition facts of plums also includes large amount of antioxidant content like vitamin C which protects the body from infectious elements. Plums also possess anti inflammatory properties and other benefits for your body as well.
. Some studies have connected plum to cancer prevention especially of breast, gastrointestinal and respiratory tract cancers. Anthocyanins, reddish blue pigment in this fruit protects against cancer by mopping free radicals. Vitamin A found in plums is also known to protect from oral and cavity cancer. Plums are particularly good in preventing breast cancer.
The antioxidants power of plum
. The antioxidants power of plum and their phytonutrients cease the development of breast cancer cells without killing healthy cells. Total antioxidant strength of plums measured in terms of ORAC (Oxygen radical absorbance capacity) is 6259
Maintaining the heart health
. Plum also helps in maintaining the heart health. It contains antioxidants that help to get rid of the free radicals and prevent cholesterol oxidation. Cholesterol oxidation is a threat to healthy blood vessel which may eventually lead to a number of heart diseases such as heart stroke and high cholesterol. It contains potassium which is an important component of cell and body fluids that help in controlling heart rate and blood pressure. It also prevents platelet clotting which may result in disease like Arthrosclerosis, high blood pressure, stroke and coronary heart disease.
Help to protect against macular degeneration
. Plum can also help to protect against macular degeneration. Eating 3 servings of this fruit daily can lower the risk of developing age related macular degeneration. Try adding diced plums to your morning cereals or salads.
Absorb iron in the body
. Plum and prunes have the increased ability to absorb iron in the body. This ability is due to the high vitamin C content in this fruit. Iron in plum is highly required for red blood cells formation. It improves blood circulation in the body and prevents anaemia.
Lose weight naturally
. It also removes toxins and prevents constipation leading to lose weight naturally. Plum is rich in fibre and antioxidants which aid proper digestion and good metabolism. It contains citric acid which prevents tiredness and cramps. It also improves liver and gastrointestinal function.
Controls the blood sugar level
. Plums rank quite low in glychemic index, so eating plums controls the blood sugar level and reduces the risk of developing type 2 diabetes. The phytonutrients found in plums control the release of glucose into the blood after you have just eaten your meal and regulate insulin spike between the meals. So it is recommended that diabetic patients should incorporate plums in their diet as it will not worsen the situation and will keep them healthy.
The soluble fibre in plum
. The soluble fibre in plum also helps to lower cholesterol by soaking up extra bile in the intestine and then excreting it. Bile is made in the liver to digest fat. When the body excretes bile, along with fibre, the liver makes use of cholesterol in the body to make more bile thereby lowering the amount in circulation in the body. Soluble fibre also inhabits the amount of cholesterol manufactured by the liver in the first place.
Strong immune system
. Plum also assists the body in making healthy tissues and strong immune system. It prevents cold and flu and is helpful to people who suffer from recurrent infections. Fresh plums, especially yellow Mirabelle type, are a moderate source of vitamin A and beta carotene. Vitamin A is essential for good eye sight. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A has found to protect from lung and oral cavity cancers.
Boosts bone health
. Eating plums boosts bone health, especially of post menopausal women. It reverses bone loss due to rich amount of penoic and flavonoids compounds. It has the higher bone mineral density in the spine and forearms. It also contains boron which plays an important role in ossification and actively participates in the preservation of bone density and general upkeep of your bones.
Magnesium in plum
. Magnesium in plum is necessary for muscle contraction and nervous impulses. The fruit is also good in health promoting flavonoid poly phenolic antioxidants such as lutein, cryptoxanthin and zea xanthin in significant amounts. These compounds help act as scavengers against oxygen derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
Folic acid and calcium
. Prunes have a good amount of folic acid and calcium which contributes to the supply of folates. Folate is very essential for pregnant women and for the growth of foetus. Dried plums in general known as prunes are added to muffins, cakes, ice creams, etc., as in other dry fruits like raisins, apricots and figs.
Diuretic and detoxifying effect
. Plum also has diuretic and detoxifying effect on the body. Plums are plentiful in minerals like potassium, fluoride and iron. Iron is required for red blood cell formation. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
. The vitamin E and beta carotene, an antioxidant in plums, protect fatty acids and cell membranes from attack of free radicals which allows the body to fight the signs of ageing skin such as loss of elasticity and wrinkles. Plum contains high amount of antioxidants and high anti inflammatory properties which increases circulation and cell metabolism reducing inflammation. This in turn promotes elasticity of the skin and keeps acne and wrinkle at bay.
Improving skin health
. Drinking plum juice can also help to even out the skin tone and firm the skin by improving skin health and rejuvenating its appearance. Collagen deficiency often makes the skin dull and lifeless. Plum contains high amount of vitamin C which is required for the production of hydroxyproline and hydroxylysine, which are needed to bind the molecules that produce collagen. This rejuvenates the skin from the roots and reduces wrinkles and other signs of ageing.
Reduce the appearance of scar tissue
. Plum can also reduce the appearance of scar tissue by increasing the blood flow to scar tissue, minimizing the look of the scar and blending in the development of new skin. The skins of plum can be red, purple, black, and red, green. There is a large stone like seed placed in the centre of the fruit. Common cultivars of plum are cherry plum, blackthorn plum and damson.
Reduces sun damage
. Plum has high amount of antioxidants which provides effective shield against the sun rays and reduces sun damage. Sun damage can make the skin rough and wrinkly but plum encourages the growth of new cells and makes the skin younger.
Helps to heal the wounds
. It also helps to replace damaged tissue and helps to heal the wounds at faster pace. It improves skin elasticity and creates scar tissue and ligaments for quick recovery. he berries are moderate sources in B complex groups of vitamins such as niacin, vitamin B 6 and pantothenic acid. These vitamins are acting as cofactors help the body metabolize carbohydrates, proteins and fats.
Face lightens dark spots
. Applying plum pulp on the face lightens dark spots and treats skin discoloration, freckles and age spots to give you a younger looking and healthy skin. They also provide about 5% RDA levels of vitamin K. Vitamin K is essential for many clotting factors function in the blood as well as in bone metabolism and help reduce Alzheimers disease in the elderly.
Maintain the hair follicles
. Plum can help to maintain the hair follicles, connective tissue or collagen of the scalp and protects the cells both in the follicles and in the blood vessels of the scalp,promoting hair growth. This fruit is also useful in promoting flavanoid poly penolic antioxidants like lutein, cryptoxantin and zea xanthin in significant amounts. It even contains moderate amounts of niacin,
Strong and thick hair
. Free radicals often make our hair weak, brittle and thin. These conditions often hinder proper hair growth. Vitamin E in plum strengthens the cell membranes and prevents free radicals from attacking the follicles of the scalp. Thus people who eat plum and prunes regularly have healthy, strong and thick hair.
Get rid of dandruff
. Vitamin C in plum can also help you to get rid of dandruff. The hair follicles often get clogged due to dandruff and flaky skin. This damages the follicles and inhabits the hair growth if not treated in time. Plum can help to fight the bacteria on the scalp and soothes the skin to ward off the dandruff. This will get rid of the follicles debris and encourage new hair growth.
Plum can also help to reverse Adrenal gland fatigue
. Plum can also help to reverse Adrenal gland fatigue. This is very crucial for stopping hair loss and encourages more hair growth since adrenal glands are very important for maintaining proper hormonal imbalance.
Improves blood circulation
. The high iron content in this fruit improves blood circulation and repairs capillaries to promote stronger and thicker hair. Plums contain oxalic acid, a naturally occurring substance found in some fruits and vegetables, which may crystallize as oxalate stones in the urinary tract in some people.
Help to treat a damaged hair
. Plum can also help to treat a damaged hair and aids in the treatment of a variety of hair disorder which can damage the follicles and prevent proper hair growth. It also helps to combat alopecia, male baldness in men.
Plum is a highly pigmented fruit
. Plum is a highly pigmented fruit that not just combats hair loss problem but also retains the natural colour of the hair. It also prevents premature greying. It has sweet and tart taste pulp with pleasant aroma. Some common cultivars of plums are: cherry plum, damson, blackthorn plum.
Side effects of Plum
. Plums contain oxalic acid, a naturally occurring substance which can crystallise as oxalate stones in urinary tract if eaten in high amounts. Therefore, people who have oxalate stones in urinary tract should avoid eating plums.
Lower blood sugar
. Plums rank low on the glycemic index, which means eating them can help you control your blood sugar and reduce the risk oftype 2 diabetes. juicy plums are botanically belonging within the family of Rosaceae. The fruit is a drupe belonging to the genus: Prunus which also includes peaches, nectarine, almonds and damson. Scientific name: Prunus domestica.
Keep your bowels regular
. Dried plumsa.k.a. prunesare a tried and true way to help your bowel do its work (each prune has one gram offibre). Eat them as is, or make a batch of softened prunes to keep in the fridge to have with granola and yogurt: Soak a few handfuls of prunes in freshly boiled water, cool and store in a covered jar in the fridge.
Improve your memory
. Eating three to four antioxidant rich prunes a day can help neutralize cell damaging free radicals that affect your memory. Many cultivars of plums are grown all over the world, which differ in their color, size and growing characteristics based upon their country of origin. Generally, each variety of the plum trees bears numerous, almost uniform sized fruits between May and September months.
. Plumscontains vitamin C and phytonutrients such as lutein, cryptoxanthin, zeaxanthin, neochlorogenic and chlorogenic acid. These components possess effectiveantioxidantqualities which help in preventing the damage caused by oxygen radicals called superoxide anion radicals. The phenols present inplumsalso extend their protective effect on the essential fats in the neurons and cell membranes against any injuries caused by oxidative stress.
. Plum extracts are valuable for treating obesity and other complications associated with obesity.Studieshave shown that consumption of stone fruits such as plums helps in fighting metabolic syndrome, due to the presence of bioactive compounds. The flavonoids and phenolic components such as anthocyanins, chlorogenic acids, quercetin, and catechins present in plums exert anti obesity and anti inflammatory effects on the different bodily cells, including the fat cells, and they also help in preventing obesity related problems such as cholesterol disorders, diabetes and cardiovascular diseases.
. Consumption of driedplumsexerts anabolic and anti resorptive actions, which aid in maintaining healthy bones. Flavonoids such as caffeic acid and rutin that are both present in plums help in inhibiting the deterioration of bone tissues and prevent diseases such as osteoporosis inpostmenopausalwomen. Polyphenols, along with the potassium content present in dried plums, encourage the formation of bones, enhances bone density and prevents bone loss caused by ovarian hormone deficiency.Researchhas demonstrated that regular consumption of dried plums helps in the restoration of bone density that has already been lost due to aging.
. Plum juice are effective in providing protection against age related cognitive impairment. The beneficial phytonutrients present in plums help in reducing the inflammation in the neurological areas to improve learning and memory functions. Regular consumption of plums also helps in preventing age related neurodegenerative disorders such as Alzheimers and Parkinsons diseases.
. Plums containsvitamin B 6,which helps in the transmission of nerve signals and aids in the smooth functioning of the nervous system. Plums also help in the normal growth of the brain and assist in the formation of mood influencing hormones.Tryptophan, an amino acid present in plums, helps in the production of the neurotransmitter serotonin, which plays an important role in the sleep, appetite and concentration.
. The consumption of plums helps to maintain cardiovascular health.Researchhas provided supporting evidence regarding the fact that the regular intake of dried plums helps in promoting fluidity of blood in the arteries. This protective effect aids in the prevention of various cardiac disorders, including the development of atherosclerosis and the reduction in chances for heart attacks and strokes.
Healthy Cholesterol Levels
. Driedplumsor prunes help in preventing hypercholesterolemia and hyperlipidemia. A comparativestudyhas proven the efficacy of prunes over grape juice in maintaining healthy levels of plasma and liver cholesterol. The fiber content present in plums also adds to the protective effect of the heart by reducing LDL cholesterol and helping to elevate the levels of HDL cholesterol (good cholesterol).
. Plums contains essential iron andcopperwhich assists in the formation of red blood cells and facilitates blood purification and healthy circulation. The copper in plums acts as an antioxidant and is essential for nerve health and aids in the formation of collagen. Consumption of copper rich plums also helps in the absorption of iron and prevents various diseases such as anemia and osteoarthritis.
. Regular consumption of plums help in reducing anxiety.Studieshave provided supporting evidence regarding the anxiolytic effects and antioxidant properties of chlorogenic acids present in plums, which help in curing anxiety related behaviors and damage caused by oxidative stress.
. Plums are effective against the infection caused by influenza A virus.Studieshave shown that concentrated juice of Japanese plums contains lectin like molecules which help in inhibiting and treating the infections caused by human influenza A virus.
. Plums and plum products are beneficial during pregnancy, due to the abundance of numerous vitamins and minerals. These beneficial components are vital for eye sight, development of bones and tissues, and cellular health for the mother and the growing baby. The fiber content aids in preventing constipation and improves digestion. The inclusion of plums as a part of balanced diet helps in fighting various infections and maintains overall health. However, one should be careful regarding the choice of commercially available plum juices as they might contain high amounts of sugar.
. Plums contain abundant quantities ofpotassium,which is an electrolyte and is required for the efficient functioning of cells and tissues of the body. Consuming potassium rich plums helps in regulating muscle contractions and regulating the acid base balance of the body.
. Plums and prunes containvitamin K,which helps in normal clotting of the blood and promotes bone health. Deficiency of vitamin K in the body can result in excessive blood loss and other health concerns such as weak bones.
. Plums are widely used in food items due to their sweet and tart flavor, as well as their pleasant aroma. They can be enjoyed fresh and can also be added to puddings, jams and jellies. Plum juice is used in the preparation of alcoholic beverages. Prune juice concentrate works deliciously well as a filling for candies and confectionery products, and as a binding agent for cereal bars. Plum chutney or dip is famous in Indian cuisine and is served along with stuffed Indian bread. It is also relished as a condiment along with the meat delicacies.
. Plumblossoms have been historically used in the treatment of loose teeth, mouth ulcers and sore gums. It is an effective ingredient in the manufacturing of mouthwashes and helps in curing bad breath and soothing sore throats.
. Plumscontain oxalates that can accumulate and crystallize, resulting in health concerns such as kidney or gall bladder complications. People who are already suffering from such conditions should avoid the usage of plums.
. Dried plumsor prunes are treated with sulfites to prevent them from oxidation of phenols in the prunes which can darken the fruit and turn it brown. People who have sensitivity towards sulfites should be careful regarding their intake of prunes, as they might trigger allergic reactions, including severe anaphylactic attacks.
. Carcinoid tumorselevate the levels of serotonin in the blood. Plums contain substantial amounts of serotonin. Consumption of plums before the diagnostic test for carcinoid tumors may result in a false positive result.
Plums are a small stone fruit
. Plums are a small stone fruit related to nectarines and peaches. They tend to have a sweet and tart taste, and you can eat them as is or use them in a variety of recipes, including plum wine, pickled plums and plum jam. Plums are low in calories and offer several beneficial nutrients, so adding them to your diet can be beneficial.
Low in Calories
. Plums are low in calories, which can be beneficial if youre dieting. Each small plum, about 2 1/8 inches in diameter, contains only 30 calories, or just 1.5 percent of the daily recommended intake of 2,000. You can burn off the calories in plums relatively easily; a four minute swim would be sufficient to burn 30 calories.
Low in Fat
. Plums are very low in fat, with less than 0.2 grams in each small fruit. Additionally, plums contain virtually no saturated fat, the dangerous fat that may increase your risk of heart disease by raising your cholesterol levels.
Low Glycemic Index Rating
. Plums have a low glycemic index, or GI, rating of 24. Having a low GI rating means that eating a plum doesnt cause radical changes in your blood sugar levels. Research from the June 2011 issue of the Journal of Nutrition found that low glycemic foods encourage improved weight loss on a reduced calorie diet.
Reduce the risk of osteoporosis
. Prunes and plums are the most effective fruit inpreventing and reversing bone lossdue to rich sources of phenoic and flavonoid compounds. Each berry is about the size of medium sized tomato, measuring about 5 6 cm in diameter and weigh about 50 70 g. It has central depression at the stem side. Internally, the pulp is juicy and varies widely from creamy yellow, crimson, light blue or light green in color depending upon the cultivar type.
Theyre a good source of vitamin K and beta carotene
. Beta carotene also protects and fixes the damage of free radicals on our cells meaning it can help reverse the signs of aging. Vitamin K works in conjunction with beta carotene to fight the signs of aging byhelping reduce bone lossandimproving circulation.
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