Plums belong to the prunus genus of plants and are relatives of the peach, nectarine and almond. They are all considered “drupes”, fruits that have a hard stone pit surrounding their seeds. When plums are dried, they are known as prunes.
It is one of those fruits that are rich in dietary fiber, which in turn proves effective in improving the digestive system.
These crisp, cool and tangy fruits can be eaten raw or can be used to make jellies, jams and stews. These can also be used in puddings, cakes, pies and in stuffing. Plums are nutritionally rich and have several health benefits.
Plums, even their dried form known as ‘prunes’, are high in unique phytonutrients called neochlorogenic and chlorogenic acid. Their function is that of an antioxidant and is of much benefit to the body.
Since plums are rich in antioxidants, they provide protection from superoxide anion radical and also prevent damage to our neurons and fats that form a part of our cell membranes.
Consumption of plums helps in the production and absorption of iron in the body, thus leading to better blood circulation, which further leads to the growth of healthy tissues.
Regular consumption of plums can prevent macular degeneration and any other infection of the eye, in the long run. Your eyes will be healthy and strong for long time and you can also retain a sharp eye-sight.
Researchers have found that plums have anti-cancer agents that may help prevent the growth of cancerous cells and tumors in the body.
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 used in constipation conditions.
Plums are rich in minerals like potassium, fluoride and iron. Iron is required for red blood cell formation. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure.
66 gm of plum contains:
Water: 56.23 g
Protein: 0.52 g
Carbohydrate: 9 gm
Dietary fiber: 0.99 g
Calcium: 2. 64 mg
Potassium: 113.52 mg
Plums are high in carbohydrates, low in fat and low in calories. Plums are an excellent source of vitamin A, calcium, magnesium, phosphorus, copper, manganese, iron, potassium and fiber. Plums are free of sodium and cholesterol. Like all fruit plums contain a substantial amount of vitamin C.
It has vitamin A, vitamin K and vitamin C. The fruit also has niacin, riboflavin and thiamin. Plums also have pantothenic acid, folate, vitamin B6 and vitamin E.
Health tips for Plum
Eating fruit, especially at the peak of its season, is a delicious way to incorporate many diverse phytonutrients into your diet. Plums contain a unique antioxidant that is effective at neutralizing a particularly harmful type of free radical. And like other fruits, plums also contain a healthy amount of fiber, vitamins and minerals.
The next time you are looking for an inexpensive fruit to add to your diet, don’t forget about the health benefits of plums.
See more information on calories and nutrition of Plum, Raw.Author Information