Plum is a sweet, tasty, and vibrantly coloured fruit scientifically known as Prunus domestica L and belongs to the Rosaceae family. It can be in varied sizes, large or small. In addition, it comes in red, yellow, green, purple and orange skin, and it has pink, yellow or orange flesh. Moreover, plums are packed with fibre and antioxidants. In addition, they are loaded with vitamins and minerals that could lower your risk of a number of chronic diseases. Here in its article, we’ll explore 10 incredible plum benefits which make them a great complement to any diet.
Also read: 7 Health Benefits of Eating Apples You Might Not Know
What Is A Plum?
Plums are juicy, delicious fruits with smooth, thin skins that encircle pits that resemble rocks. The peach, nectarine, and apricot families are all related to the plum family. The nutritional benefits of plums are what make them so delicious, but they also lend a delicate sweetness to salads and pastries.
Nutritional Overview Of Plum
Here are the nutritional components of the Plum, along with their nutritional value.
| Nutritional Components | Nutritional Value (Single Plum) |
| Energy | 30kcal |
| Carbohydrate | 7.54 g |
| Fiber | 0.9 g |
| Protein | 0.46 g |
| Iron | 0.11 mg |
| Potassium | 103.62 mg |
| Magnesium | 4.62 mg |
| Manganese | 0.034 mg |
| Phosphorus | 10.56 mg |
| Copper | 0.038 mg |
| Zinc | 0.07 mg |
| Niacin | 0.275 mg |
| Pantothenic acid | 0.089 mg |
| Riboflavin | 0.017 mg |
| Thiamine | 0.018 mg |
| Vitamin A | 227.70 IU |
| Vitamin C | 6.3 mg |
| Vitamin B6 | 0.019 mg |
| Vitamin E | 0.17 mg |
| Vitamin K | 4.2 mcg |
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Health Benefits Of Eating Plums
Aids in Weight Loss
Plum is loaded with many essential bioactive compounds, such as polyphenols, and has been shown to boost food intake, improve insulin-like and heart-protective effects, and significantly contribute to energy management in obese individuals. Well, plum juice is low in calories, so it may help significantly reduce body weight. Studies have also proven that consuming plum juice was helpful for losing weight.
Good For Heart Health
Plums contain minerals and phytochemicals that reduce inflammation, a major cause of heart disease. Therefore, eating plums regularly has been linked to a lower risk of heart-related conditions. In addition, plums also contain potassium and antioxidants that decrease cholesterol, enhance blood vessel function, and control blood pressure—all of which support heart health and lower the risk of heart attacks and strokes.
Antioxidant-Rich
Well, plums, which are rich in minerals and antioxidants, can help delay the ageing process and maintain a youthful, glowing look. These compounds shield the body from cell and tissue damage, which can result in diabetes, Parkinson’s disease, Alzheimer’s disease, and cancer.
Blood Sugar Regulation
With a low glycemic index of 40, plums raise blood sugar levels gradually, making them an ideal fruit choice for people with diabetes or insulin resistance. Also, Plums are rich in fibre, and these fruits can help reduce blood sugar spikes that occur after consuming carbohydrates. Additionally, they have the ability to increase your body’s synthesis of adiponectin, a hormone that aids in blood sugar regulation.
Good For Digestive Health
Plums are similar to prunes, and plums can aid in maintaining the flow of your system. In addition, sorbitol, a sugar alcohol with inherent laxative properties, is abundant in them.
Anticancer Properties
Studies have shown that, plum extract demonstrated a significant anti-oxidant action. Plums include antioxidants that may attach to cancer cells and inhibit the particular enzyme that is in charge of the signalling pathway. Moreover, the flesh, pit, and peel have the highest concentration of antioxidants.
Great For Bone Health
According to certain research, plums may both prevent and slow down bone loss. Plums are not only incredibly tasty and nutrient-dense, but they also have the potential to increase bone quality. They are an excellent source of vitamin K, which aids in the absorption of calcium and is crucial for bone health.
Beneficial In Pregnancy
Some studies have shown that plum extract contributes to elevated serum calcium levels, which raise the ratio of newly formed bone to the length of an existing long bone.
Good For Heart Health
Plums contain a wide amount of nutrients, including minerals and phytochemicals that reduce inflammation, which is a major cause of heart disease. Plums also contain potassium in a good amount. This nutrient may lessen the chance of developing cardiovascular conditions like high blood pressure, stroke, or heart disease.
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Lowers High Blood Pressure
This versatile fruit also contains potassium, which lowers blood pressure in two ways. Additionally, it relaxes the blood vessel walls and aids in the body’s elimination of sodium through urination. Low blood pressure reduces the risk of stroke.
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How to Use Plum?
Here are some creative and delicious ways to include plums in your diet.
Jams and Preserves: Make plum jams, jellies, or preserves. Savour them as a spread for bread, biscuits, or scones, or utilise them as a filler for cookies and pastries.
Salads: To add a sweet and tart flavour contrast, add diced or sliced plums to your salads.
Chutneys: Plums can be cooked with onions, vinegar, spices, and sweeteners to make savoury chutneys and relishes.
Dairy Products: Plum fruit can be added to yoghurt, lassi, and ice cream. It can also be used in baked goods like pies and biscuits.
Wines & Other Alcoholic Beverages: Wines and other alcoholic beverages can be made from plum.
In The End
Plum provides a remarkable range of health benefits. Moreover, Plum benefits include improving digestion, lowering blood pressure, and supporting heart health. Additionally, they are a wonderful source of antioxidants and fibre. Furthermore, eating them and adding them to your diet can lower a person’s risk of high cholesterol, diabetes, and several types of cancer.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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