11 Amazing health benefits from eating plums
Health benefits from eating plums during history.
Plums are one of the first fruits that man has used. Since the Neolithic, there is evidence of the use of these fruits, along with grapes and olives.
Its have been recognized since then for the health benefits it can bring.
About 2000 species of plums are known around the world, with different shapes and colors but all of which bring benefit to the human body.
Plums are not only very tasty but also offer a wide range of health benefits.
From a nutritional point of view, 100 grams of plums offers:
Active ingredient Nutrient Value Percentage of RDA
Energy 46 Kcal 2.3%
Carbohydrates 11.42 g 8%
Protein 0.70 g 1%
Total fat 0.28 g 1%
Cholesterol 0 mg 0%
Dietary fiber 1.40 g 3.5%
Folate (Vitamin B9) 5 mcg 1%
Niacin (Vitamin B3) 0.417 mg 3%
Pantothenic acid (Vitamin B5) 0.135 mg 3%
Pyridoxine (Vitamin B6) 0.029 mg 2%
Riboflavin (Vitamin B2) 0.026 mg 2%
Thiamine (Vitamin B1) 0.028 mg 2%
Vitamin A 345 IU 11.5%
Vitamin C 9.5 mg 16%
Vitamin E 0.26 mg 2%
Vitamin K 6.4 mcg 5%
Sodiu 1 mg 0%
Potassium 157 mg 3%
Calcium 6 mg 0.6%
Copper 0.057 mg 6%
Iron 0.17 mg 2%
Magnesium 7 mg 2%
Manganese 0.052 mg 2%
Phosphorus 16 mg 2%
Selenium 1.0 g 2%
Zinc 0.10 mg 1%
Carotene-SS 190 mcg –
Crypto-xanthin-SS 35 mcg –
Luteina-zeaxantina 73 mcg –
Plums have a low glycemic index compared to other fruits due to their high fiber content.
11 Health benefit from eating plums
1. The antioxidant properties of plums are given by phytonutrients. The antioxidant action of phytonutrients can combat the destructive action of free radicals and possibly stop fatal diseases. Antioxidants in plums could have the effect of slowing progress in Alzheimer’s, Parkinson’s and improving memory, and maintaining a generally healthy nervous system.
It can also help reduce anxiety and improving sleep as it contains B6 Vit.
2. Phytochemicals in plums can fight inflammation that can lead to cardiovascular disease, while potassium from plums helps control blood pressure.
3. May Manage Diabetes. Plums can exert potentially anti-hyperglycemic effects and can help in combating diabetes. A study published in a Biomedical Research journal has shown that plum extracts can aid in reducing blood sugar and triglyceride levels in the body. Another study published in The British Medical Journal states that the flavonoids present in plums may exert protective effects against insulin resistance and can help lower the risk of type-2 diabetes.
4. A large amount of fiber in plums makes them an aid to the digestive system in regulating slow intestinal transit even better than remedies known as psyllium husk.
5. Plums can help maintain bone health. Polyphenols and potassium help maintain bone density through antiresorptive and anabolic action.
6. Rich in phenolic flavonoids, lutein, kryptoxanthin, and Zeaxanthin, it acts as a necrophage of oxygen derivatives and free radicals slowing down the cellular aging processes and the evolutionary processes of certain diseases.
7. May Regulate Cholesterol Levels. Dried plums or prunes can help in preventing hypercholesterolemia and hyperlipidemia. A comparative study in the American Journal of Clinical Nutrition has proven the efficacy of prunes over grape-juice in maintaining normal plasma and liver cholesterol levels The possibly high fiber content present in them can give a protective effect on the heart by reducing LDL or bad cholesterol and elevating HDL levels or good cholesterol
8. Rich in iron and vitamin K, plums help maintain blood quality, reduce the risk of anemia and stabilize blood clotting function.
9. Plums can be an effective aid in diets. Rich in fructose, but with a low glycemic index, it helps to quench the craving for sweets, without a major impact on increasing blood sugar, and with a low caloric intake.
10. Consuming plums helps the skin and hair. Helps the skin to regenerate more easily, improves its texture and elasticity. Plums stop hair loss by reversing the fatigue of the adrenal gland
11. Antioxidants in plums help increase immunity and maintain and develop healthy tissues in the body.
Plums can be added to the diet, raw, cooked in various forms, dehydrated, in jams and compotes, etc.
Plums contain oxalic acid, a natural substance that is found in some fruits and vegetables, which can crystallize as oxalate stones in the urinary tract in some people. Therefore, people with known stones of the oxalate urinary tract are advised to avoid eating plums.
Prunes may contain sulfites, which can cause allergies in some people.