Plums are juicy, delicious, vibrant red colored fruits. Plums are drupes and belong to rosaceae family. They have a juicy pulp, which is sweet and tangy in taste. Fresh plums can be consumed raw. They are also used in the preparation of juices, wine, cakes, sorbets and jams. So, let’s have a look at the various plum benefits.
Nutritional Benefits of Plum
Plums are low calorie fruits. They provide only 50 calories for 100 grams of consumption. Plum is rich in carbohydrate and dietary fibre. Vitamins like Vitamin-A, Vitamin-B, Vitamin-C, Vitamin-E and Vitamin-K are present in it. Potassium, calcium and magnesium are some of the minerals in plum.
Plums prevent Cancer
Plums are loaded with antioxidants, which can combat the growth of carcinogenic cells. Beta-carotene can help prevent lung and oral cancer. Anthocyanins are another antioxidants, which can prevent oxidative damages from free radicals.
Plums promote Digestion
Plums and prunes (dried plums) are beneficial for digestion. These are rich in dietary fibre and act as natural laxatives. Sorbitol and Isatin are compounds present in it, which assist healthy digestion. Soaked prunes can be consumed to ease bowel movements.
Plums boost Memory
Plums are loaded with antioxidants. Anthocyanins and quercetin are present in them, which can prevent damage to brain cells. They prevent attack from free radicals that can damage the nerve cells causing impairment to cognitive functions.
Plums are beneficial for Skin
Plums are packed with antioxidants and Vitamin-C. Vitamin-C is a natural antioxidant which protects the skin from harmful rays and prevents aging process. Lutein, cryptoxanthin and zea xanthin are few antioxidants in plums which can inhibit skin pigments. Anti-inflammatory compounds aid in preventing acnes.
Plums for Eyesight
Vitamin-A and beta-carotene are present in plums, which can help in preventing macular degeneration and cataract. Zea xanthin in it can protect retina from harmful rays and free radical damages.
Plums are Heart Friendly
Plums are loaded with antioxidants and can help in lowering bad cholesterol. High amount of potassium in it aids in controlling heart rate and blood pressure. It can prevent thickening of artery walls and can ward of diseases like Atherosclerosis. Vitamin-B6 in it can inhibit the level of homocysteine level, thus protecting from heart strokes.
Other Health Benefits of Plum
- Plums consumption increases the absorption of iron in the body. It is due to the high content of Vitamin-C in it. Iron absorption can aid in the production of red blood cells.
- Plum is quite low in glycaemic index. Moreover, it is high in dietary fibre and thus aids in slow absorption of glucose in body. It is helpful against type-2 diabetes. Phytonutrients in it can aid in controlling the glucose spikes.
- Plums and prunes can be consumed to achieve strong bones. They must especially be consumed by post menopausal women. They are rich in phenols and flavonoids, which can increase mineral density in bones. Boron is a mineral in it which is necessary in strengthening the bones.