Plum has a juicy sweet taste that is addicting to most
people. It is a very healthy fruit that contains only 46 calories per 100 grams
and loaded with essential vitamins and minerals. You can find it in different
sizes and colors, and they are called prunes when dried. It will get in rainy
season only. Its amazing fruit can maintain your health and keep you away from
diseases. The long list of plum health benefits is mainly due to its rich
content of vitamins and minerals. Below are some of the nutrients that you can
receive when you consume one cup of sliced plum:
- ·
19 grams carbohydrate
- ·
1 gram protein
- ·
2 grams dietary fiber
- ·
15 mg vitamin C
- ·
10 mcg vitamin K
- ·
569 IU vitamin A
- ·
259 mg Potassium
- ·
4 mg vitamin E
- ·
01 mg vitamin B6
- ·
11 mg magnesium
- ·
26 mg phosphorus
- ·
3 mg iron
- ·
1 mg manganese
- ·
1 mg copper
- ·
0 grams fat
Top 10
Health Benefits of Plum
Here are the top reasons why you should include plum into
your regular diet. This fruit contains some of the top nutrients that are good
for your digestive system, bones, skin and hair, cardiovascular system, and
much more.
Promotes Digestive
Health
Plum is known for promoting digestive health. It contains a
rich amount of soluble and insoluble fiber. Dried plums, also called prunes,
can treat different digestive disorders such as constipation. The soluble
fiber, contained in the pulp of the plum, is great for eliminating toxins,
sugars, bacteria, and fats. It can help reduce the bad cholesterol and break
down the carbohydrates.
The insoluble fiber, contained in the skin of the plum,
does not dissolve because it acts as a scrub that cleans the intestinal linings
from plaques and toxins. This results in a very healthy digestive system that
lowers the risk of constipation and allows for regular bowel movement.
Cancer Prevention
Plum contains high amounts of antioxidants that can reduce
the free radicals in your body and Antioxidants are very important to fight against
cancer. It contains the essential phytonutrients and anthocyanin that can lower
the risk of certain types of cancer such as breast cancer, liver cancer,
respiratory tract cancer, and gastrointestinal cancer. Some of the antioxidants
contained in plum are vitamin C, lutein, zeaxanthin, cryptoxanthin,
chlorogenic, and neochlorogenic acid. These antioxidants prevent cell damage
caused by oxidation.
The body needs these antioxidants to prevent oxidative
damage that might lead to serious health complications like premature aging and
cancer. A study shows that plum extract is capable of killing aggressive breast
cancer cells. Usually, when treating cancer, the surrounding healthy cells are
also affected and killed. But with the plum extract, only the cancerous cells
were killed off and the surrounding cells were unharmed.
Maintains
Cardiovascular Health
Lowering cholesterol level and eliminating the bad
cholesterol in the body is important in maintaining cardiovascular health.
Dried plums or prunes are capable of lowering the LDL cholesterol because they
tend to bind with the bile acid and flushing them out of the body. When the
bile acid is removed, through stool, the liver creates new bile acids, which in
turn uses up more cholesterol, thus reducing the cholesterol in the body.
It is
necessary to lower cholesterol because it can damage and clog the arteries,
which increases the risk of heart attack and other cardiovascular diseases.
Plum also contain anti-inflammatory properties that are beneficial for treating
cholesterol problems and diabetes. Moreover, plum is rich in vitamin K, which
is great for protecting the arteries and veins and keeps the blood pressure
stable.
Good for Your Bones
A study discovered that plums are good for your bones
because it can build up bone density. Greater bone density means that your
bones are stronger, which is important as you grow older because bones tend to
get brittle and fragile as you age. Also, reduced bone mass increases the risk
of developing osteoporosis. Dried plums are very rich in vitamin K, copper, and
potassium, which are the nutrients needed by your bones to prevent
osteoporosis.
A study testing two groups of post-menopausal women for 12 months
showed that the group that consumed prunes regularly gained higher bone mineral
density in the arms than the other group. Aside from calcium, potassium is
considered as an important nutrient for protecting the bones from getting weak
and fragile. The flavonoids and phenolic acids greatly help in preserving the
density of the bones. If you want to have strong and healthy bones, you should
consume more plums.
Strengthens the
Immune System
Stress is a very big factor in weakening the immune system.
If your line of work involves a lot of stress, then you should regularly
consume vitamin C. Plum is a good source of vitamin C that is proven to boost
overall health, including your immune system.
One study has shown that adequate
intake of zinc and vitamin C can reduce the symptoms and shorten the duration
of common colds, flu, and other respiratory tract infections. When your immune
system is strong, you can prevent various inflammations and infections from
happening.
Improves Skin Health
You can slow down skin aging and reduce the fine lines and wrinkles
on your face if you have a high intake of vitamin C. Fruits such as plum and
oranges are very effective in keeping your skin looking young and smooth. A
study has shown that women who regularly consume vitamin C have lowered the
incidence of skin dryness and premature wrinkling. The antioxidants contained
in plum can help slow down the natural aging process of the skin. Moreover,
vitamin C is an important component that makes up the blood vessels and skin.
This naturally heals the wounds and forms scars. Drinking plum juice can make
your skin firmer and even out the skin tone. Since plum contains high amounts
of vitamin C, it can help in the production of collagen. This is great for
rejuvenating the skin and reduces the wrinkles, blemishes, and other signs of
skin aging. Plum can minimize the appearance of scar because it increases the
blood flow to the scar tissue.
Your scar will blend in and will almost be
unnoticeable. You can apply the pulp of the plum on your face to eliminate the
dark spots and lighten up the affected area. This will also help treat any skin
discoloration and reduce the age spots of your skin.
Help with Blood Sugar
Control
Even though plum and prune contain carbohydrates, they do
not cause a spike in blood sugar after being eaten. Plum can increase the level
of adiponectin, which is a hormone that is vital in regulating blood sugar. The
flavonoids in plum can protect your body against the risk of diabetes and
insulin resistance.
The soluble fiber is great for normalizing the blood sugar
level and helps in the treatment of diabetes. Soluble fiber also helps in
emptying the stomach at a slower phase, which is good for the blood sugar level
and has a positive effect on insulin sensitivity. Plum also ranks very low in
glycemic index, which means that it can lower the risk of developing type 2
diabetes and controls the blood sugar level.
Promotes Healthy Hair
People who regularly consume plum and prunes have healthier,
stronger, and thicker hair. Plum health benefits include both your skin and
hair. Plum contains vitamin E that prevents the free radicals from damaging the
hair follicles and the scalp. With the proliferation of free radicals, this can
lead to weak and brittle hair. Plum has the essential nutrients to protect the
cells in the blood vessels and follicles of the scalp, which results in better
hair growth and thickness.
Plum can also treat your problem with dandruff.
Flaky scalp and dandruff can clog the hair follicles, which inhibits hair
growth. Plums can be used to fight the bacteria that cause dandruff and soothe
the scalp. Since plum is rich in iron, it can improve blood circulation and
promote healthier and stronger hair. This fruit can treat hair damage,
including alopecia and baldness in men.
Aids in Weight Loss
Plum can boost your metabolism because it contains high
amounts of fiber that gets rid of toxins in the body and prevent constipation.
Plum also contains citric acid that helps you to avoid tiredness and cramps.
The high fiber and antioxidant content of plum are excellent in promoting
proper digestion, which results in weight loss.
Improves Iron
Absorption and Blood Circulation
The health benefits of plum can truly help you avoid a
variety of disease and illnesses. By including plum on your regular diet, you
are lowering your risk of anemia. Plum and prunes can help increase your body’s
ability to absorb iron. Your body needs iron to produce red blood cells, thus
improving the blood circulation and preventing the onset of anemia
