Like other fruits, plums are also low in calories and contain no sodium, saturated fat or cholesterol. Plums are rich in minerals like phosphorus, copper, manganese, magnesium and potassium. The green plum as well as plums of different colors also contains zinc, iron and calcium in small quantities.
Plums are also packed with vitamins. It has vitamin A, vitamin K and vitamin C. The fruit also has niacin, riboflavin and thiamin. Plums have pantothenic acid, folate, vitamin B6 and vitamin E too.
And here are the juicy health benefits you can bite from plums.
Plums are great source of fiber, potassium, vitamin C, lutein and zeaxanthin, pigments that aids in protecting your vision. Consuming at least three or more servings of fruit a day can reduce your risks of age-related macular degeneration which is the primary cause of poor vision or vision loss in seniors.
Plums help prevent constipation as it improves gastrointestinal and liver function and thus can prevent constipation. It also contains high amounts of fiber that stimulates bowel movement.
Eating plums is a great way to include many different phytonutrients to a diet. They also contain a unique type of antioxidant that is very effective in neutralizing free harmful radicals and which provide protection from the superoxide anion radical. These antioxidants also prevent damage to our neurons and the fats in our cell membranes.
Nutritious plums contain good amounts of potassium, vitamin A, magnesium, iron and fiber which keep us healthy and energetic.
Plums also help in absorption of iron in the body. This fruit has the capacity to prevent platelet clotting which might lead to diseases such as atherosclerosis, high blood pressure, stroke and coronary heart disease. Phenolic compounds in prunes had been found to inhibit human LDL oxidation and high potassium content of prunes (745 mg/100 g) is beneficial for cardiovascular health.
It helps get rid of toxins from our body so one will be able to lose weight naturally.
Plum has citric acid that can help fight and prevent fatigue and muscle cramp. Plums have important minerals that work as natural tranquilizers which calm and soothe the nerves. Just consume least 5 to 6 plums in your daily diet to acquire these advantages.
It has been effective to a certain degree in controlling the growth of cancer cells in the breast as it has certain phytonutrients that have the ability to do this.
Dried plums, or prunes contain high amounts of polyphenols that can restore bone mass and structure. A study has results that suggest that dried plums may have beneficial effects on bone mineral density. Another study concluded that dried plum polyphenols enhance osteoblast (bone formation) activity. And they are also a good source of boron, which is said to play a role in prevention of osteoporosis.
The vitamin c in plums is good for the body tissue and for the immune system. It can prevent flu and colds and can even prevent the cholesterol from getting oxidized.
Since the vitamin C in plums can neutralize the free radicals, it prevents diseases like rheumatoid arthritis, osteoarthritis, colon cancer and asthma too.
But note to the people who suffer from urinary tract stone, they are advised to avoid eating plums as they contain oxalic acid which is a substance found in some fruits and vegetables. This substance at times crystallizes as oxalate stones in the urinary tract. People who are allergic to apricots, peaches, almonds and cherries should avoid eating plums as they belong to the same family. Similarly, if you are allergic to aspirin you may also face the same problems.
How to buy the best plums? Select those that are firm, fleshy and bright-colored but not too ripe. Avoid plums that are too soft because they may be spoiled. You can keep plums at room temperature to ripen. Once ripened, keep them in the refrigerator for a few days.
Wash and clean them in tap water before consuming. Plums are best eaten fresh. If you want to first remove the pit before eating or cooking, cut the plum in half lengthwise, gently twist the halves in opposite directions and then carefully take out the pit.
You can enjoy plums in other forms such as jam, jelly, juice, and marmalade. Cut the fruit into slices and add them to fruit salads or use them as dessert toppings. They can also be used in a variety of recipes and are usually baked or poached. If you want to remove the skin, this process can be made easier by first blanching the plum in boiling water for 30 seconds. Once you remove the fruits from the water, quickly run them under cold water before peeling to stop the blanching process and allow for easier handling.
Plums however you may enjoy them, they are always nutritious and delicious in all forms.