The word plum has been derived from the English word “plume, plum tree“. The word plum in eighteen century meant “something desirable”. Plums are one of the first fruits to be cultivated by humans. Plum belongs to the genus Prunus and family Rosaceae. Plums are usually grown in temperate regions. Ripe plums have a dusty waxy coating and juicy flesh and they are used for making jams and plum juice is fermented into plum wine. So here we discussed plum benefits and it’s side effects.
There are two forms of Plum-
Dried Plum – Dried plum is sweet and juicy and they are often used as snacks. They are referred to as prunes.
Fresh Plum – Fresh plum contains more moisture content as compared to drier versions. They are consumed raw.
China is the largest producer of plums followed by-
Plum tree is deciduous. The plum tree can grow up to the height of 5-6 m. The tree requires well-drained and fertile soil and six to eight hours of sunlight. You must water the tree during the dry season. Plumtree requires regular pruning. Pruning will help the tree to get rid of the unwanted dry wood. Plum trees are fertile fruit. Color is an indicator of ripening of the fruit. Your delicious plums are ready when they are soft to touch. After the fruit is ripe, simply twist the fruit from the stem.
100 grams of plum contains 87g of water. 9.92g of sugars. 1.4 grams of dietary fiber. It also contains vitamins such as vitamin C (6mg), vitamin K (6.4ug), folate (5ug), vitamin A ( 17ug). It also contains minerals such as Calcium (6mg), magnesium (7mg), Phosphorus (157mg).
Plum is very beneficial for health. It aids in digestion, improves cardiovascular diseases and boosts the immune system.
Red Plum contains antioxidants properties. It prevents the harmful effects of free radicals. It helps in preventing diabetes and helps to control it. They are a good source of dietary fiber. It helps to maintain the healthy nervous system. It also helps to keep the cardiovascular diseases at bay. Plums can also be a part of your diet if you are planning to lose weight. Several studies have shown that plums help in preventing cancer.
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Plum Leaves Benefits
Plum leaves have a powerful antioxidant and anti-inflammatory properties. They protect you against cold and cough. They are known to reduce skin redness and allergies. They might help to combat diabetes. They are also beneficial for the brain. All the advantages mentioned above are benefits of Chinese plum leaves.
Plum Fruit Benefits For Skin
Plum is a good source of vitamin C. Vitamin C helps in boosting immunity. Vitamin C also helps in the production of collagen. Collagen is a structural protein. It provides elasticity and strength to the skin. Plum benefits extracts have skin lighting properties. Plum extracts can help you to get rid of dark spots. Regular consumption of plums can help to delay premature aging. Plum also ensures speedy recovery of the damaged tissues.
Plum Beneficial for Hair
Vitamin E in plum helps to strengthen the hair follicle. It also protects them from free radicals. Plums can also help in getting rid of dandruff.Plum ensures better blood circulation to hair follicles. Better blood circulation ensures good health of both scalp and hair. Plum can too help in preventing premature graying of the hair.
Plums Uses For Free Radicals
Plum benefits is rich in vitamin C. Vitamin C helps in fighting free radicals. It is a powerful antioxidant. It captures free radicals and neutralizes their harmful effect.
Vitamin C also helps in the absorption of iron. Thus, increasing the blood circulation. Plum also protects the skin from the harmful effects of ultraviolet rays. Free radicals are responsible for premature aging and cardiovascular diseases.
Benefits Of Plums For Weight Loss
Plum benefits is a rich source of dietary fiber. Fiber is beneficial for digestion. It increases the duration of digestion. It helps you to control your calories intake. It ensures smooth bowel movement.
Fibers can help in decreasing your appetite. You can use plum in soups, pies. You can also try a plum smoothie. Plum salad can also be a good option. Apart from weight loss plums also helps in getting rid of constipation.
Plum Benefits for Constipation
Plum benefits contain natural sugar sorbitol and dietary fiber. Sorbitol cannot be digested by intestines. Sorbitol ensures good bowel movement. Sorbitol is also used as the medicinal laxative. Fiber adds bulk to the stool. Dried prunes have more fiber as compared to plum.
Benefits Of Eating Plums For Heart
Plum has anti-inflammatory properties. Anti-inflammatory properties protect the heart against diabetes, cholesterol and other cardiovascular diseases. Vitamin K prevents the calcification of the arteries. It also prevents stiffening of the arteries. Plum also helps in lowering the cholesterol levels.
Plums For Cholesterol
Plums are rich in dietary fiber. Fiber interferes with the absorption of the cholesterol. Fiber binds to the Bile and Cholesterol. It promotes their secretion. During this process the levels of bile juice decrease in the body, promoting the liver to produce more bile and reducing the levels of cholesterol. Plums also help in decreasing blood pressure.
Plums Good for Blood Pressure
Vitamin K helps in controlling blood pressure.It also prevents the calcification of the arteries.Plums also contain magnesium. Magnesium helps in maintaining blood pressure and a steady heartbeat.
Plum For Diabetes
Plums have the low glycemic index. Low Glycemic foods don’t cause the rise in blood sugar levels immediately. Phenolic compounds present in plums have anti-inflammatory, anti-obesity, and anti-diabetic properties. Flavonoids help in preventing the conversion of starch into glucose. Flavonoids help to enhance insulin sensitivity. Flavonoids can also prevent type 2 diabetes.
Plum Fruit Benefits During Pregnancy
Pregnant women must include fruits and vegetables in their diet. Plum prevents premature labor. Magnesium in plum helps in relaxing the muscles and prevents premature contractions and labor. Plum contains vitamin C, which helps in boosting immunity. It also ensures better absorption of iron. Iron is one of the major constituents of hemoglobin. Plums also help in eliminating stress and fatigue. Calcium ensures development and maintenance of bones.
Plum Good For Cancer
Plums help in decreasing the risk of head and neck cancer. Extracts of plum reduce the viability of human cancer cells. Plums are a great source of phenols, neochlorogenic and chlorogenic acid. According to Texas Agri Life Research. Breast cancer cells died after they were treated by extracts of “ Rich lady Peach” and “ Black Splendor Plum” Chlorogenic and neochlorogenic are responsible for killing cancer cells. These compounds have no side effects for normal cells.
Prunes Good For Cold
Prunes are a good option when you are suffering from cold and cough. Vitamin C helps in boosting immunity. Vitamin C decreases the severity of a cold. Tufts University in Boston ranked prunes or dried plums as number one food in antioxidant capacity.
Dried Plums Good For Bones
Plum contains calcium. Calcium provides strength to bones. Dried plums are high antioxidant foods. Prunes help in improving bone strength. Prune consumption also leads to a reduction in C reactive protein.
Lower CRP means less inflammation. High C reactive protein is linked to osteoporosis. Prunes are very useful for women. They help to prevent fractures in women after the onset of menopause. Prune also helps in maintaining bone mineral density.
How To Eat Plum Fruit?
Wash plum before having it. You must not remove the peel of the plum. Skin of plum contains antioxidants like chlorogenic acid and a good source of vitamin C. You can have raw plums. Add them to your salads. You can also try the delicious plum pie.
How Many Plums Can I Eat In A Day?
As per the US Department of Agriculture, You need 1 to 2 servings of dried plums in your everyday life. You must consult your doctor before making any changes to your diet.
Plum Side Effects
Plums are rich in oxalate, which reduces calcium absorption. Oxalate and calcium deposits cause kidney and bladder stones. If you are weight loss diet you must avoid having lots of prunes. Prunes can cause intestinal gas and bloat.
Diabetics must be extra careful while consuming plums. Plums or prunes can cause a rise in blood sugar levels.Consult your doctor before making any changes to your diet. Over consumption must be avoided.