Plums are very nutritious fruit that posses numerous health benefits including improving preventing and reversing bone loss, good for brain and cardiovascular health, act as potent antioxidant, anti-inflammatory and aid in detoxification, helps fight cancer and prevent body weight gain.
Plum nutrition value, facts,and calories
- The scientific name of plum is Prunus insititia and Prunus salicina.
- Dried plum fruits are called dried plums or prunes.
- Plum contains 3 times more polyphenols than peach.
- A 100 gm of raw plum contains 46 calories.
- It is very low in Saturated Fat, Cholesterol and Sodium.
- It is also a good source of Dietary Fiber, Vitamin A and Vitamin K, and a very good source of Vitamin C.
11.4g Carbs (4% RDI)
1.4g Fiber (6% RDI)
.3g Fat (neg)
.7g Protein (1% RDI)
345IU Vitamin A (7% RDI)
9.5mg Vitamin C (16% RDI)
.3mg Vitamin E (1% RDI)
6.4mcg Vitamin K (8% RDI)
Thiamin (2% RDI)
Riboflavin (2% RDI)
Niacin (2% RDI)
7mg Magnesium (2% RDI)
16mg Phosphorous (2% RDI)
157mg Potassium (4% RDI)
.1mg Copper (3% RDI)
.1mg Manganese (3% RDI)
Health benefits of plum
Improve bone health
Plum is the most effective fruit in both preventing and reversing bone loss. Dried plums are rich source of phenolic and flavonoid compounds, that are highly effective in modulating bone mass. In women, menopause drastically increases the risk of osteoporosis. Eating plum is good for overall bone health and reduces the risk of bone related diseases due to aging or postmenopausal in women including osteoporosis.
Research study has found that eating dried plum improves bone mineral density in postmenopausal women by suppressing the rate of bone turnover.
In another study, dried plums improve indices of bone formation in postmenopausal women.
Another study has shown that dried plum reverses bone loss associated with osteopenia.
An animal study has shown that plum prevents bone loss in a male osteoporosis.
Good for neurouns and nerves
Plums are rich in polyphenols that helps to protect the neurons from various neurodegenerative diseases, stroke, traumatic brain injury, and spinal cord injury. It reduces the risk of Alzheimer’s Disease.
According to a study, incorporating polyphenol-enriched Oriental plum into a high-cholesterol diet can ameliorate some of the symptoms of neurodegenerative conditions.
Good for brain
Drinking plum juice helps to improve working memory and provide other cognitive benefits. Normal aging in humans is accompanied by a decline in cognitive performance that is thought to be due to the long-term effects of oxidative stress and inflammation on neurologic processes. Including fruits like plum provide protection against age related cognitive decline.
In an study, plum juice mitigates age-related deficits in cognitive function in aging brain.
Good for heart health
Consumption of plum juice has a protective effect against obesity and metabolic disorders that promote the development of cardiovascular diseases.
A study has shown that plum juice has cardioprotective effects can be achieved by replacing drinks high in sugar content with fruit juice rich in polyphenols in a diet.
Prevent body weight gain
Intake of plum juice in obesity and other metabolic diseasess can be highly beneficial as it prevent body weight gain.
According to a study, plum juice significantly prevented body weight gain and increased the ratio high-density lipoprotein cholesterol/total cholesterol in plasma. This effect is most likely attributed to the plum’s higher content of polyphenols (three times that of peach).
Anti-cancer
According to a study Chinese Plum (Prunus salicina) may inhibit the development of breast cancer.
In vitro study has shown that immature plum induces programmed cell death in liver cancer cells.
Anti-inflammatory
Plum contains potent anti-inflammatory compounds that has various health benefits by way of reducing inflammation. Intake of plum reduces the risk of inflammatory disease, remove swelling, pain or other inflammations.
Anti-oxidants
Plum are rich in polyphenols and other compounds that contribute to potent antioxidant activity. Regular intake of dried plum helps to protect the body from free radicals or oxidative stress related diseases.
Detoxification
Consuming diet that are rich fruits and vegetables can help to protect the body from accumulation of harmful toxins and aid in detoxification.
According to a study, fruits including plum helps in detoxification and prevent DNA damage against the heterocyclic aromatic amines.
Heterocyclic aromatic amines (HAAs) can be formed during the cooking of meat and fish at elevated temperatures and are associated with an increased risk for cancer. The foods rich in fruits and vegetables can protect against cancer.
How to eat plums?
Plum recipes ideas and uses
- Add plums into your smoothies or juice drinks.
- Try making plum sauce by heating oil, garlic, and ginger in a saucepan. Then add de-seeded, finely chopped plums, along with water, lemon juice, pepper, salt, and honey. Simmer until the plums are soft. Puree, and then add soy sauce, little coconut oil, and chili. Serve with vegetables or use as dipping sause.
- Add dried plums while baking food items like cookies, muffins, sweet breads etc.
- Dried plums taste well with oatmeal, mueslis breakfast dishes.
- Make jams, sauce or chutney out of plums.