Updated: June 4, 2018
Plum is a delicious food cultivated many region throughout the world with numerous health benefits. The scientific name of plum is Prunus Domestica. It belongs to Rosaceae family. In India plum is popularly known as Aloobukara. Plum trees are small in size near about 5 to 6 m in height. Near about 2000 varieties of plum fruits are cultivated throughout the world.
Plum contains a list of health benefits. Some of the health benefits of plums include prevent indigestion, anxiety and influenza infection. Due to the presence antioxidant, plums help in preventing osteoporosis, cancer, macular degeneration, obesity and diabetes. It controls the levels of cholesterol, cognitive health, cardiovascular health, help to improve immune system strength, electrolyte balance, cellular health, good for nervous system, and blood clotting and skin care.
Plum has long list of nutritional value such as Vitamins, Minerals, Nutrients and many more. Vitamins includes Folates, Niacin, Pantothenic acid, Pyridoxine, Riboflavin, Thiamin, Vitamin A, Vitamin C, Vitamin E and Vitamin K are present in plums. Plums contain minerals includes Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc. It also has Sodium and Potassium. Apart from this, it also have some Phyto-Nutrients such as Carotene, Crypto-xanthin and Lutein-zeaxanthin.
Plums are rich in antioxidants like Vitamin C and phytonutrients like zeaxanthin, lutein, neo chlorogenic, chlorogenic acid and cryptoxanthin. These entire compounds are very useful for our body because it helps to protect from oxidative damage to the body cells and tissues. Antioxidants found in Plums help in fighting with free radicals, which are unstabilized ions that is present in our body. Antioxidants stabilized the free radicals and stop them to do oxidative damage to our healthy body cells. This oxidative damage can be the reason of many health disease like cancer.
Now a days obesity is the common issue. Obesity is caused by overeating and lack of physical exercise. Plums are one of the best foods that can prevent obesity because of bioactive compounds like flavonoids and also presence of phenolic compound such as chlorogenic acids, anthocyanins, catechins and quercetin. All this compounds are very helpful in metabolic syndrome fight which further promotes weight loss. Due to obesity we face various kind of health diseases like diabetes, renal issues, cholesterol issues, cardiovascular issue and reproduction issue. Plums are rich in dietary fibers which is very important in weight management because it helps to keep our stomach full. As a resultof this, we do not feel hungry and eat less amount of food. It also helps to keep our urge in control, so that we don't want to eat again and again which is the main cause of obesity. As per the researcher those who are in weight loss regime they should include this fruit in their daily diet to get a better result.
Plums are very low in glycemic index. Plum is the best food for those who are suffering from diabetes and to prevent diabetes beacause of low glycemic index. Due to the low glycemic index, it helps to reduce the glucose level in our blood and also keep the triglyceride level in our body. Plum also have flavonoids content which is very useful to control the insulin resistance in our body and improves the insulin level so that our body can dissolve more sugar in the blood. This is very useful in diabetes prevention.
Osteoporosis is a bone related issue, when our bone gets weak, fragile and brittle due to the lack of minerals like vitamin c or vitamin d or aging. As per the researcher it is found that consumption of plum in regular basis can prevent osteoporosis and keep our bones healthy.
Plums are rich in potassium and polyphenols which are very useful to increase bone density in our body and keep our bone stronger and healthier. Apart from this plums also contain flavonoids such as caffeic acid and rutin which are also very helpful to keep our bone healthy and prevent the danger of pathology.
Ovarian hormone deficiency is also one of the reasons for loss of bone density. Plum is also very useful to prevent this type of bone loss problem. As per the researcher consuming plum in a regular basis is not only improve the bone density in our body but also restoring bone density which is already been lost due to aging.
Plum are very good for our digestive health. As per the researcher it is suggested to eat plum in regular basis to keep our digestive system healthy. Plum are very rich in dietary fiber and it also rich in sorbitol and isatin compound. All these compounds are very useful to keep our digestive system healthy and help to prevent constipation. Dietary fiber acts as a laxative which ensure that waste should eliminated from our body without putting any burden in our system.
Plum contains flavonoids and phytonutrients which are very useful for our brain health. As per the researcher eating plum can reduce the risk of the age related cognitive problems like Alzheimer's. Phytonutrients is an another content found in plum is very useful for our brain function that helps to reduce inflammation in the neurological areas and helps to improve memory.
Plum contains Vitamin B-6 which is very useful for our nervous system. Vitamin B-6 helps to transfer the nerve signals smoothly so that our nervous system can work properly. It is recommended to consume Plum in regular basis to keep our nervous system's function smoothly. Plum also contains amino acid which produce serotonin and is a neurotransmitter that helps in good sleep and improves in concentration and appetite.
|Nutrient||Unit||Value per 100 g|
|Total lipid (fat)||g||0.28|
|Carbohydrate, by difference||g||11.42|
|Fiber, total dietary||g||1.4|
|Vitamin C, total ascorbic acid||mg||9.5|
|Vitamin A, RAE||µg||17|
|Vitamin A, IU||IU||345|
|Vitamin E (alpha-tocopherol)||mg||0.26|
|Vitamin D (D2 + D3)||µg||0.0|
|Vitamin K (phylloquinone)||µg||6.4|
|Fatty acids, total saturated||g||0.017|
|Fatty acids, total monounsaturated||g||0.134|
|Fatty acids, total polyunsaturated||g||0.044|
|Fatty acids, total trans||g||0.000|
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