Importance of Plum For Health
A plum is a fruit of some species in Prunus subg. Prunus. Mature plum fruits may have a dusty-white waxy coating that gives them a glaucous appearance. This is an epicuticular wax coating and is known as “wax bloom”. Dried plums are called prunes, which have a dark, wrinkled appearance.
Plums may have been one of the first fruits domesticated by humans. Three of the most abundantly cultivated species are not found in the wild, only around human settlements: Prunus domestica has been traced to East European and Caucasian mountains, while Prunus salicina and Prunus simonii originated in China. Plum remains have been found in Neolithic age archaeological sites along with olives, grapes and figs. According to Ken Albala, plums originated in Iran. They were brought to Britain from Asia.
Raw plums are 87% water, 11% carbohydrates, 1% protein, and less than 1% fat (table). In a 100-gram (3+1⁄2-ounce) reference serving, raw plums supply 192 kilojoules (46 kilocalories) of food energy and are a moderate source only of vitamin C (12% Daily Value), with no other micronutrients in significant content (table).
Plum Importance for Health
Plums are chock full of fiber, which helps slow down a blood sugar spike after you eat carbs. They can also boost your body’s production of adiponectin, a hormone that helps regulate your blood sugar levels. Bone health. Research on animals shows prunes (dried plums) may help reduce bone loss, and may even reverse it. Plums are extremely nutritious, with a variety of health benefits to offer. They contain many vitamins and minerals, in addition to fiber and antioxidants that may help reduce your risk of several chronic diseases. You can consume plums fresh or dried. Dried plums, or prunes, are known for improving several health conditions, including constipation and osteoporosis.
Plums are relatively low in calories, but contain a fair amount of important vitamins and minerals. One plum contains the following nutrients
- Calories: 30
- Carbs: 8 grams
- Fiber: 1 gram
- Sugars: 7 grams
- Vitamin A: 5% of the RDI
- Vitamin C: 10% of the RDI
- Vitamin K: 5% of the RDI
- Potassium: 3% of the RDI
- Copper: 2% of the RDI
- Manganese: 2% of the RDI
Plum For Diabetes
Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy. Most of the food you eat is broken down into sugar (also called glucose) and released into your bloodstream. When your blood sugar goes up, it signals your pancreas to release insulin.
Plums are great when it comes to controlling blood sugar levels too for people who have Type 1 or 2 diabetes. They have a low glycaemic index, which means it is considered a safe choice for diabetics. They have slow-release carbs that may be beneficial for regulating blood sugar levels.
Ideal For Weight Loss
Looking to drop some weight and slim down your waistline? Researchers at the University of Liverpool divided 100 overweight subjects into two groups; one group ate prunes every day over a 12 week period, and the control group did not. On average, those in the prune group lost 4.4 lbs and an inch off their waistline.
At 30 calories, a small plum isn’t just a great snack, it also helps satisfy cravings for sweets. With this in mind, plums can be ideal for those who are on a diet or want to cut back on their calorie intake.
Improves Memory & Brain Health
Plums are filled with dietary fiber and when dried, the resulting prunes are well known to aid in constipation relief. In fact, a recent study found that a group of 51 people (all adults) who were all dealing with constipation saw relief from their symptoms after eating plums. University of Harvard Health Research has shown antioxidants can slow the development of Alzheimer’s. Chock full of antioxidants, plums also contain anthocyanin and quercetin, both beneficial in supporting a healthy brain.
Boosts Heart Health
With 113 mg of potassium packed into a medium-sized fresh plum, adding them into your diet is a great way to reduce the risk of stroke and manage high blood pressure.
Great For Bone Health
According to a study conducted by Oklahoma State and Florida State Universities Research, subjects who ate prunes and took vitamin D and calcium supplements had significantly improved bone density in their spine and forearms than the group who consumed dried apples and took the same supplements.
Plum Importance for Skin
Plum increases the circulation of the blood to the skin and helps in the development of the new skin which ultimately reduces the appearance of the scars. Plums also improve the elasticity and texture of the skin. They are loaded with Vitamin A, C, K, B1, B2, B3, as well as Vitamin E. Also, the fruit comes with minerals, such as potassium, calcium, zinc, etc. Also, plums are low in calorie but high in dietary fiber.
It contains Vitamin C, E as well as beta-carotene which fights off the free radicals and protect our body cells from oxidative damage. This way, plum works to keep aging signs at bay. Furthermore, the anti inflammatory benefits of plums play a vital role in promoting the elasticity of our skin. It boosts blood circulation in our skin as well as reduces inflammation.
