By Little Jack Horner wasn’t just a good boy for eating his fruits out of a Christmas cake, it could be the plum benefits. Thus, the sweet fruit is a great way to ensure kids eat proper fiber and natural sugar than heavily processed products.
If you have ever been to a dietician or a nutritionist, they must have provided you with a list of foods that you must consume and those that you need to avoid. There is no doubt that the former list included fruits. Moreover, unless you experience some condition that restricts the consumption of certain fruits, the latter list could hardly include fruits.
There is great evidence supporting the benefits of plum fruit, from researchers to food scientists, this fruit offers several benefits to us.
What Is A Plum?
A juicy, sweet fruit from the Prunus subg. Prunus species is a popular fruit that is mostly consumed in its dried form. The dried form of the fruit is known as prunes, widely known as “dried plums.’ Interestingly, these fruits were the first ones to be domesticated by humans, with origins in Caucasian and East European mountains. Additionally, the fruit also shares its origin in China.
The peel of the fruit is smooth, with firm and juicy flesh, with a natural waxy surface that sticks to the flesh. There can be several positive effects of plum benefits for you.
The size of the fruit is usually 2-7 centimeters in diameter with globose to oval shape. The shape of the fruit differs between the cultivars (simply, varieties). The fruit surrounds a single hardstone which categorizes it into a drupe.
Currently, there are seven predominant varieties of plum available across the globe. The most famous are the Chinese or Japanese plums. The varieties that are available in the US are usually hybrids of at least two to three species of the fruit.
For example, the following species form the hybrid- P. salicina with P. simonii and P. cerasifera. These hybrids get the name “Japanese plum” despite two of the three parents belonging to China with one originating in Eurasia.
Prunes find their place in various dishes, from savory to sweet, the diversity is noteworthy.
Therefore, following are the types of prune in the culinary world:
- Prune Plum
Usual shape is oval, freestone- stone that can easily separate from the flesh, can be eaten fresh or goes for prune manufacturing. Sweet in taste.
- Damson
Clingstone fruit which makes it difficult for the stone to be removed from the flesh. The fruit has a green flesh with black or purple skin. Its astringent taste reserves it for use in jams and fruit preserves.
- Mirabelle
Predominantly available in France, it has a dark yellow flesh. The fruit has a mellow, sweet taste that resembles the plum varieties in Santa Rosa.
- Greengage
This variety has a firm flesh, which is green in color. The color of the skin remains the same even after the fruit is ripe.
- Victoria
The plum has a mottled or red skin (the variety which most of us have seen), with yellow flesh. Moreover, this variety is also known as the English plum.
- Golden Plum Or Yellow Page
These resemble the greengage, however, it has yellow flesh and skin. It is a freestone, coarse-grain fruit, with a pleasant, and sweet flavor.
Nutritional Value Of Plums
As per the US Department of Agriculture, its database shows the following values. The nutritional value of the plum gives a peek into the health benefits that this fruit offers. For instance, following is a table for the nutritional value of the fruit- it remains the same across varieties:
The USDA database indicates that the total dietary fiber of the fruit is nearly 1.4- 1.7 g where the content of sugar is quite high- nearly 10 g. In addition, the fruit also contains a small amount of protein and fat- 0.7 g and 0.28 g, respectively.
The fruit is a rich source of vitamins, minerals and amino acids. The water content of the fruit is around 87 g. The vitamins and minerals that are found in this fruit include- thiamine, Vitamins A, B1, B2, B6 and B9, with Vitamins C, K, and E. The mineral content of the fruit includes iron, calcium, magnesium, phosphorus, potassium, zinc and sodium.
With 18 amino acids present in the fruit, its nutritional value improves with the presence of flavonoids that play an essential role. Thus, the overall benefits of the fruit are an influence of the nutritional content. The fruit may also find other uses across the different sectors such as healthcare, beauty products and perfumes. These are the secondary fields where the fruit finds its use.
Who Should Consume It?
The fruit is helpful in relieving a few conditions such as:
- People with osteoporosis can benefit from the fruit
- People with osteoporosis
- If you have high blood pressure
- Risk of stroke or heart disease
- People with risk of atherosclerosis or artery stiffening due to buildup of substances- plaque buildup.
Who Should Avoid It
The fruit can for the following groups:
- Someone with constipation
- Some people may be allergic to the plant pigment present in fruit peels
- People with digestive issues
- People prone to bloating and digestive problems
Top 9 Health Benefits Of The Fruit
So far, you must have an idea that the nutritional content is the star-contributor. As well as the overall feature of the fruit contributes to the health benefits that are reaped by humans. Following are the top 9 benefits of plum:
- Black Plums Offer A Number Of Benefits
Black plum health benefits can range from treating diabetes, to controlling the blood sugar levels. However, it has also been used as a great medicine since ancient times. The fruit is known to be a great pain reliever which makes it useful in home remedies.
- Relieves Constipation
Dried plum or prunes can be used as a great remedy for constipation- it is not advised. There is some contradictory evidence on the role of dried plum in relieving constipation. Most studies with dried plum or its juice show positive effects on the stool frequency and consistency. This was in comparison to psyllium.
- Rich Source Of Antioxidant
The polyphenols in plum helps reduce the inflammation which protects the cells. The rising levels of free radicals due to exposure to pollution, is counteracted with the action of antioxidants.
- Lowers Blood Sugar Level
The fruit helps in controlling blood sugar levels. Its ability to increase adiponectin has a significant role in regulating blood sugar levels. The fiber content of the fruit also contributes.
- Promotes Bone Health
The bone health of the consumer can improve because of its antioxidant content. This helps in reducing the risk of inflammation. Dried plums have an enhanced effect on bone formation. Additionally, the minerals and vitamins such as phosphorus, vitamin K, potassium and magnesium confer protection to the overall bone health.
- Improves Heart Health
Daily consumption of plums has a protective effect on heart health with scientific support. Plum improves heart health through lowering the bad (LDL) cholesterol and increasing the good cholesterol.
- Alleviates Anxiety
The antioxidants in plum help in alleviating anxiety. Studies have found a direct connection between anxiety and the positive role of antioxidants.
- Controls Blood Pressure
Plums help in controlling the blood pressure through two mechanisms as follows- gets rid of excess sodium during urination and lowers the tension in the walls. This reduces the pressure on the blood vessels, which reduces the chance of getting a stroke.
- Keeps Heart Diseases At Bay
The nutrients and phytochemicals in plum reduce the inflammation that can trigger heart disease. This is useful in lowering the risk of heart diseases that can occur as a result of the stress on this organ. The various properties of the fruit helps it rescue the heart from the ill effects of pollutants.
Despite the high sugar content of the fruit, it’s been proven to not have a negative impact on the blood sugar level. These health benefits of the fruit help in preventing several diseases such as Alzheimer’s, Parkinson’s, cancer and diabetes. It does so through its anti-inflammatory properties that prevent tissue and cell damage.
Conclusion
Finally, the benefits of plum is due to the anti-inflammatory property that improves with the nutritional content. The rich source of vitamins, minerals and fiber, helps in maintaining the proper body and cell condition. This ensures that the human is capable of performing its daily activities seamlessly and efficiently.
The use of plum can be in sweet dishes, raw form or in either juice, jams or savory items. If you have a recipe that is worth sharing, write to us!
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