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Nutritional Value of
Plums
Plums contain an assortment of healthy components,
vitamins and minerals. They are an excellent source of vitamins such as vitamin
A, C (ascorbic acid), folate and vitamin K (phylloquinone). They are also a good source of vitamin B1
(thiamine), B2 (riboflavin), B3 (niacin), B-6 and vitamin E (alpha-tocopherol).
The minerals present in plums include potassium, fluoride, phosphorous,
magnesium, iron, calcium and zinc. They also supply dietary fibre and offer
very low calories without any harmful fats.
The health benefits of plums include relieffrom indigestion, influenza infection, and anxiety-related problems. Theantioxidant power of plums helps in treating ailments such as osteoporosis,
macular degeneration, cancer, diabetes and obesity. It helps in maintaining
healthy levels of cholesterol, cardiovascular health, cognitive health, immune
system strength, cellular health, electrolyte balance, the nervous system and
aids in skin care and blood clotting.
Plums are packed with an immense range of
phenols and flavonoids, which offer an impressive range of health benefits.
Antioxidants: Plums contains vitamin C and phytonutrients such as lutein,
cryptoxanthin, zeaxanthin, neochlorogenic and chlorogenic acid. These
components possess effective antioxidant qualities which help in preventing the
damage caused by oxygen radicals called superoxide anion radicals. The phenols
present in plums also extend their protective effect on the essential fats in
the neurons and cell membranes against any injuries caused by oxidative stress.
Obesity: Plum extracts are valuable for treating obesity and other
complications associated with obesity. Studies have shown that consumption of
stone fruits such as plums helps in fighting metabolic syndrome, due to the
presence of bioactive compounds. The flavonoids and phenolic components such as
anthocyanins, chlorogenic acids, quercetin, and catechins present in plums
exert anti-obesity and anti-inflammatory effects on the different bodily cells,
including the fat cells, and they also help in preventing obesity-related
problems such as cholesterol disorders, diabetes and cardiovascular diseases.
Diabetes: Plums exert anti-hyperglycaemic effects and help in combating
diabetes. Studies have shown that the consumption of plum extracts aids in the
reduction of blood glucose and levels of triglyceride in the body. The
flavonoids present in plums exert protective effects against insulin resistance
and help to enhance insulin sensitivity in the body.
Osteoporosis: Consumption of dried plums exerts anabolic and anti-resorptive
actions, which aid in maintaining healthy bones. Flavonoids such as caffeic
acid and rutin that are both present in plums help in inhibiting the
deterioration of bone tissues and prevent diseases such as osteoporosis in
postmenopausal women. Polyphenols, along with the potassium content present in
dried plums, encourage the formation of bones, enhances bone density and
prevents bone loss caused by ovarian hormone deficiency. Research has
demonstrated that regular consumption of dried plums helps in the restoration
of bone density that has already been lost due to aging.
Digestion: Plums are a good source of dietary fibre, along with the
components sorbitol and isatin, which help in regulating the digestive system.
According to research studies, dried plums or prunes are more effective in
treating digestive disorders such as constipation as compared to other remedies
such as psyllium husk. Sorbitol and isatin have a laxative effect and encourage
the secretion of fluids in the bowels and promote the efficient flushing of
waste through the colon.
Cognitive Health: Studies have shown that the flavonoids present in plum juice are
effective in providing protection against age-related cognitive impairment. The
beneficial phytonutrients present in plums help in reducing the inflammation in
the neurological areas to improve learning and memory functions. Regular
consumption of plums also helps in preventing age-related neurodegenerative
disorders such as Alzheimer’s and Parkinson’s diseases.
Nervous System: Plums contain vitamin B-6, which helps in the transmission of
nerve signals and aids in the smooth functioning of the nervous system. They
also help in the normal growth of the brain and assist in the formation of mood
influencing hormones. Tryptophan, an amino acid present in them, helps in the
production of the neurotransmitter serotonin, which plays an important role in
the sleep, appetite and concentration.
Cardiovascular
Health: The consumption of plums helps to maintain cardiovascular
health. Research has provided supporting evidence regarding the fact that the
regular intake of dried plums helps in promoting fluidity of blood in the
arteries. This protective effect aids in the prevention of various cardiac
disorders, including the development of atherosclerosis and the reduction in
chances for heart attacks and strokes.
Immune System: Plums are beneficial in strengthening the immune defence of the
body due to the presence of high vitamin C content. It promotes the body’s
resistance against various infections and inflammations. Research has shown
that oriental plums have immunostimulatory constituents that encourage the
production of nitric oxide in the body, impede the metastasis of tumour cells,
and are valuable in preventing various diseases.
Healthy Cholesterol
Levels: Dried plums or prunes help in preventing hypercholesterolemia
and hyperlipidaemia. A comparative study has proven the efficacy of prunes over
grape-juice in maintaining healthy levels of plasma and liver cholesterol. The fibre
content present in plums also adds to the protective effect of the heart by
reducing LDL cholesterol and helping to elevate the levels of HDL cholesterol
(good cholesterol).
Weight Loss: Research conducted by the University of Liverpool suggests that
intake of prunes as part of a weight control diet can improve weight loss.
Cellular Health: Plums contains essential iron and copper which assists in the
formation of red blood cells and facilitates blood purification and healthy
circulation. The copper in plums acts as an antioxidant and is essential for
nerve health and aids in the formation of collagen. Consumption of copper-rich
plums also helps in the absorption of iron and prevents various diseases such
as anaemia and osteoarthritis.
Anxiety: Regular consumption of plums help in reducing anxiety. Studies
have provided supporting evidence regarding the anxiolytic effects and
antioxidant properties of chromogenic acids present in plums, which help in
curing anxiety-related behaviours and damage caused by oxidative stress.
Influenza: Japanese plums are effective against the infection caused by
influenza A virus. Studies have shown that concentrated juice of Japanese plums
contains lectin-like molecules which help in inhibiting and treating the
infections caused by human influenza A virus.
Pregnancy: Plums and plum products are beneficial during pregnancy, due to
the abundance of numerous vitamins and minerals. These beneficial components
are vital for eye-sight, development of bones and tissues, and cellular health
for the mother and the growing baby. The fibre content aids in preventing
constipation and improves digestion. The inclusion of plums as a part of
balanced diet helps in fighting various infections and maintains overall
health. However, one should be careful regarding the choice of commercially
available plum juices as they might contain high amounts of sugar.
Cancer: Plum extracts have been proven beneficial in the treatment of
cancer. Studies have shown that the component epicatechin, present in plums,
helps in inhibiting the growth and proliferation of malignant cancer cells and
induces apoptosis in human hepatocellular carcinoma or liver cancer. They are
rich in antioxidants and phytonutrients, including chlorogenic acid and neo-chlorogenic
acid which have a curative effect against breast cancer cells, without harming
the normal healthy cells of the body.
Electrolyte Balance:
Plums contain abundant quantities of potassium, which is an
electrolyte and is required for the efficient functioning of cells and tissues
of the body. Consuming potassium-rich plums helps in regulating muscle
contractions and regulating the acid-base balance of the body.
Skin Care: Plums are rich in vitamin C, along with other antioxidants,
which help to maintain healthy, radiant and youthful skin. The consumption of
plums helps in reducing dark spots and wrinkles due to the presence of anti-aging nutrients. Plum extracts are used in various skin care products such as
face wash and packs.
Macular Degeneration:
Plums contains vitamin A and beta-carotene, which are beneficial
in maintaining healthy eye sight and preventing age-related macular
degeneration. The carotenoids lutein and zeaxanthin present in them reside in
the macular tissues of the retina and provide protection against the damage
caused by UV radiation.
Blood Clotting: Plums and prunes contain vitamin K, which helps in normal
clotting of the blood and promotes bone health. Deficiency of vitamin K in the
body can result in excessive blood loss and other health concerns such as weak
bones.
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