[tr-shareit]fun fact: California is the world’s largest producer of dried plums, supplying 48 percent of the world’s supply and 99 percent of the U.S. supply.[/tr-shareit]
Plums are juicy and sweet drupes that belong in the genus, Prunus. This fruit, scientifically known as Prunus domestica, is cultivated across the globe from Europe to Asia to the United States. There are some variety of plums that differ in color like crimson, light green, and yellow.
It makes an ideal food for weight loss because it is low in calories. The United States Department of Agriculture (USDA) suggests that per 100 grams of plums have 46 calories with zero cholesterol and no saturated fat.
Plums yield 11.42 grams of carbohydrates, which makes both the brain and the body function accordingly by fueling them with energy. Carbohydrates are also important to prevent protein from being used as source of energy. Likewise, this fruit is also a good source of dietary fiber that maintains the health of the digestive system.
As in apples, plums are commonly used in making pies and salads. Part of the reason is because of its supply of vitamins and minerals. It is an excellent source of vitamins A and C with 11.5% and 16% of the daily-recommended allowance (DRA), respectively. These two vitamins function as antioxidant that is responsible in protecting the cells from the harmful oxygen-free radicals.
Individually, vitamin A together with the beta-carotene found in plums helps improve the vision and maintain health of both the skin and the mucus membrane. Meanwhile, vitamin C is important to build strong body resistance.
Apart from vitamins A and C, plums are also good source of vitamins E, K, and B complex particularly Niacin, Pantothenic Acid, Pyridoxine, Riboflavin, Thiamine, and Folates. As a group, vitamin B complex is primarily used in the metabolism of macronutrients eventually converting them into energy.
Plums also help supply our body with electrolytes like potassium at about 3% of its DRA. Potassium is essential in keeping body fluid balance that regulates blood pressure and heart rate.
Moreover, plums hold sufficient amount of minerals that our body needs to keep going. These minerals include copper with 6% of its DRA, iron, magnesium, manganese, phosphorus and selenium with 2% each of its DRA.
Copper is vital in iron absorption. It is likewise involved in keeping the bones, muscles, and blood vessels healthy. Iron is essential in the formation of red blood cells thereby aiding in the transportation of oxygen throughout the body. Phosphorus, on the other hand, ensures acid-base balance in the body.
The Amazing Health Benefits of Plums
Regularly eating plum is known to prevent and remedy obesity. Obesity is the stepping stone to so many disease and illnesses. It triggers irregularities in the body that cause common to serious sickness. It is important to keep weight proper as much as possible because once you are obese you are exposed to multiple ailments especially those related to the heart. Various researches concluded that stone fruits like plum have positive effects on weight management. Plum’s properties are able to increase metabolic rates to regulate the body’s normal fat storage. This fruit is also very rich in antioxidants such as anthocyanins and flavanoids that have remarkably effective anti-obesity and cholesterol lowering effects.
Avoids and Treats Diabetes
Consumption of plum has anti-hyperglemic results that discourage as well as remedy diabetes. It has been shown that eating plum can reduce triglyceride and blood glucose levels in the body. Excessive glucose levels in the blood primarily cause diabetes. Plum’s richness in antioxidants also optimizes the body’s resistance to insulin. The more sensitive the body is to insulin, the greater chance of developing diabetes. If you are highly exposed to diabetes because of family’s medical history or just because of unhealthy lifestyle adding plum to your diet will make a huge difference to your health.
As we age, there is a tendency that the quality and health of our bones deteriorate. Eating plum stimulates anti-resorptive and anabolic activities in the body which are highly beneficial to the bones. Plum contains unique types of flavanoid specifically rutin and caffeic acid that promotes the optimal condition of the bone tissues as well as prevent osteoporosis especially to the elderly. In addition, plums also contain potassium and polyphenol that boost hormones in the ovary thus preventing bone loss. It has been proved that consistency in eating plum improves the density of the bones so that bones remain strong and healthy as you grow old.
This fruit is a very abundant source of dietary fiber that plays important role in the digestive system. Fiber ascertains that breakdown of food intake is proper and that digestion is smoothly carried on through clearing-up the digestive tract. This will improve the nutrient-absorption ability of the body as well as regularity of bowel movement. Aside from fiber, plums also contain isatin and sorbitol that have very promising digestion functionality. These two compounds stimulate fluid secretion and have laxative effects for prompt and proper waste elimination and for colon cleansing.
Boosts Mental Stability
They say that regular consumption of plum makes you smarter and mentally sound and stable. It has been proved that because of high levels of flavanoids present in plums, its intake protects the brain from deterioration of cognitive ability due to ageing. Plum’s phytonutrients discourages neurological inflammation so that the functions of the brain are remained normal and sound. Associating plum in your daily diet can boost your memory, ability to focus, alertness, and learning efficiency. Studies also proved that eating plum can reduce risks of having Parkinson’s, Alzheimer’s, and other neurodegenerative problems.
Supports the Nervous System
Another health benefit of eating plum is that it supports maximum functionality of the nervous system. This is because of the Vitamin B6 contained in this fruit that able to optimally stimulate proper nerve signal transmission and the overall functioning of the nervous sytem.
Improves Mood and Quality of Sleep
Nutritionists attest that regular consumption of plum provides the body with more than sufficient tryptophan levels. Tryptophan boosts serotonin production. Serotonin is known as the feel-good hormones. Serotonin improves sleeping habits avoiding sleeping disorders such as insomnia. With sufficient serotonin production in the body, mood is elevated making you feel happy and able to concentrate most of the time. Plum is an effective stress management agent.
Stabilizes Heart Health
Consumption of plum protects the heart from multiple heart ailments because of its ability to promote blood fluidity in the arteries. If the blood properly flows in the arteries, blood clotting is avoided. Blood clot is very dangerous because it can lead to stroke or worst heart attack. If you want to keep your heart healthy, eating plum can surely help.
Aids the Immune System
Plum has considerably high amounts of Vitamin C that plays integral role in the immune system. Intake of foods rich in Vitamin C mainly helps in establishing the body’s defense against inflammation and infections that can lead to sickness. This will prevent common infection-based sickness such as cold, flu, cough, and other more.
Plum contains a very rare anti-cancer compound called epicatechin. This compound prevents development of cancer cells especially in the liver and breast. This fruit is very rich in powerful antioxidants which prevent free radical formation that damages cell’s DNA. This causes cancer specifically liver and breast cancers.
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