Everyone likes to eat fruits. As some people like apples, some people like the taste of oranges. At the same time, others like sweet and sour fruits more. Plum is included in such fruits having not only taste but, a considerable amount of nutrients. That’s why it is called the treasure of nutrition. Here you can see what the plum benefits are:
Plum has so many multi-purpose benefits not even for health but also for the care of skin and hair. A huge amount of medicinal properties are hidden in this fruit. That is because, in the market, so many products are there which tell a lot about. Let’s see the details about the plum benefits of the health and use of nutritional-rich plum.
Table of contents
- 1 What is a plum?
- 2 What are the benefits of plum?
- 3 1. Heart Health
- 4 2. Constipation
- 5 3. Avoid Cancer
- 6 4. For Diabetes
- 7 5. Bone Health
- 8 6. Cholesterol
- 9 7. Helpful in losing weight
- 10 8. Plum benefits in eye health
- 11 9. Immunity
- 12 10. Plum benefits in brain health
- 13 11. Antioxidants
- 14 How many calories in a plum?
- 15 What is the difference between a plum and dry plum?
- 16 How to use plums?
- 17 How to make plum sauce?
- 18 What are the side effects of plums?
What is a plum?
Sour-sweet plum in taste is a kernel fruit of the rose family (Rosaceae). In Old English, it is known as a plume. The plum resembles a tomato and has a violet or red colour. Usually, Plum is available in the market in the autumn season. Some of its common varieties include black plum, greengage plum, red plum, yellow plum, and plumes.
What are the benefits of plum?
1. Heart Health
One major benefit of plum is it can control high blood pressure (hypertension), which protects the heart. According to one study, blood pressure levels were found to be lower in people who consumed dried prunes and their juice. This study suggests that the consumption of plums may be helpful in preventing heart disease. Indeed, high blood pressure causes pressure in the blood vessels, which may increase the risk of heart disease. In addition, the use of dried plums (prunes) can help prevent atherosclerosis. Atherosclerosis is a condition in which fat, cholesterol, and plaque accumulate in the artery walls. They can cause blood clots or heart-related problems by affecting your blood flow.
Plum fruit is rich in fibre, so it can be considered helpful in treating constipation. It is really another good plum benefits for eating. Also, according to scientific research, the phenolic compound present in the dry plumage (prunes) can help to overcome problems in bowel movement.
3. Avoid Cancer
Not only plum, but the benefits of dry plum are also many. Such elements are found in both of them, which are helpful in fighting cancer. The plum extract has the ability to reduces breast cancer risk. At that time, according to scientific research, the fibre and polyphenols present in dried plums can be helpful in reducing the risk factors for colon cancer. However, research is needed on this.
4. For Diabetes
Bioactive compounds present in dry plumage can reduce the risk of diabetes. Despite being sweet in taste, dry plumage does not work to increase blood sugar. For diabetes, you can eat dried plum as a snack. Plum benefits a lot from it.
5. Bone Health
Plum benefits also include bone health. According to one study, eating 100 grams of prunes daily which is dry plumage can remove the bone-weakening factors. Additionally, it also improves bone mineral density.
Consumption of prunes can also help in lowering cholesterol. Its regular intake can reduce bad cholesterol (LDL). Actually, plum fruit is rich in fibre, due to which it can work to control cholesterol level in the body.
7. Helpful in losing weight
Plum benefits in reducing obesity. Actually, very few calories are found in plumage. Because of this, this fruit can prove to be helpful in controlling weight. At the same time, due to being rich in fibre, plum fruit is considered beneficial in reducing weight.
8. Plum benefits in eye health
The quality of plumage also includes taking care of the health of the eyes. This fruit contains vitamin-C and vitamin-E. Both these nutrients can prove to be helpful in relieving the problem of decreasing eye lights with age. However, other research is needed on whether these nutrients are helpful in the prevention of cataracts. Both dry plumage and plum fruit can be used for the health of the eyes.
Vitamin-A present in plum fruit is considered important for the immune system. In addition, the vitamin-C found in it helps in repairing and developing the tissue present in the body. At the same time, according to a study done on plum, plums may have immune-enhancing properties. The inclusion of plums in the diet was followed by an increase in the ability to fight the disease. So plum benefits in increasing immunity also.
10. Plum benefits in brain health
Polyphenols compound present in plums can improve brain health. It also reduces the risk of brain diseases by lowering the cholesterol level of the brain. According to a study on plumage, plum juice may be helpful in correcting the decrease in brain functioning with increasing age. Plum fruit has more Phenolax compounds.
The plum is full of vitamin-A, vitamin-C, carotenoids and polyphenols. They all act as antioxidants in plumage. Actually, a lack of antioxidants increases the risk of free radicals in the body, which harm our body. Please tell that due to free radicals, the natural lens of your eyes can be spoiled, which can also lead to blindness. In addition, there may be swelling (arthritis) in the joints. They can also cause brain problems and heart disease. Therefore, by eating antioxidant-rich plums, we can protect the body from many serious diseases. In addition to plum benefits, potassium-rich plumage can maintain the balance of electrolytes in the body.
How many calories in a plum?
Plum fruit can also be called a treasure of nutrition. You can major plum benefits to the see below, what is the amount of nutrients per 100 grams of plum.
|NUTRIENTS||QUANTITY PER 100 GRAMS|
|Follett, D.F.E.||5 µg|
|Vitamin A, RAE||17µg|
|Vitamin K (Phylloquinone)||6.4µg|
|Vitamin A, IU||345IU|
|Vitamin E, (alpha-tocopherol)||0.26mg|
|total polyunsaturated, Fatty acids||0.044g|
|Saturated, Fatty acid||0.017g|
|Total monounsaturated, Fatty acid||0.134g|
What is the difference between a plum and dry plum?
The plum is full of juicy pulp. When this fruit dries, it is called dry plum, which falls under the category of nuts. Dried plum is called prunes in English. Get the detail below for the difference between the two plums
1. Plum is a kernel fruit, which is full of soft pulp. At the same time, dry plumage is sticky bother have their own benefits.
2. The plum fruit is available in the market between May and October, but the dry plumage is available throughout the year.
3. Dry plumage is sweeter than fruit plum.
4. The amount of calories and carbohydrates in a dried plum is higher than the fresh plum, although both are nutritious.
5. The plum has high vitamin-C, whereas the dried plum has less vitamin-C.
6. Plum fruits are high in water. While the amount of water per 100 grams of fruit is 87.23g, it decreases to 30.92g in dried plums. The amount of fiber in dried prunes is more than plums. For this reason, prunes are more commonly used to relieve constipation.
“Prunes are really delicious, flavors is not so strong, but a bit sweet and a bit tart.”Plum Benefits
How to use plums?
There are many ways for using plum benefits, you can buy solid, juicy, and unmarked plum.
You can eat with oatmeal by cutting oatmeal, salad, yogurt, smoothie and pudding.
You can also use both plum and dry plum for pizza topping.
Plums can also be used in muffins, bread, and other deserts.
You can try to make sour and sweet chutney of plums.
You can have plum juice for good health.
Also, use dry plums in ice cream and cake toppings.
Dried plum can also be eaten directly as a snack.
Here is the recipe for instant sauce of plum.
How to make plum sauce?
250 grams chopped plums
4 tablespoons chopped almonds
Half a teaspoon red chili powder
20 grams ground ginger
Two teaspoons lemon juice
Salt as per taste
Some mint leaves for garnishing
First of all wash the plums.
Then soak the plum in water for a few hours.
After this, remove the kernels of plum and cut them into pieces.
Now add a plum, salt, and ginger to a pan and cook till it becomes a thick paste.
Finally, add lemon juice and mix it well.
Take it, plum sauce is ready. After it cools, serve it by garnishing with mint leaves.
You can eat this delicious chutney with parathas, bread or sandwiches. Apart from this, it can also be served with snacks. At the same time, you can use this chutney like jam on bread.
No doubt plum benefits in many ways but a nutritious fruit like a plum can also be harmful to you. How know the pitfalls of plum.
What are the side effects of plums?
Although there is no harm to nutritious plum, but you should not consume them in excessive quantity. Also, before consumption, it is also important to know if you are allergic to it.
Plum has laxative (natural property of cleansing the stomach). Therefore, excessive intake can also cause diarrhoea excess intake of dry plumage may cause gas problems.
Potassium is found in abundance in plums. Excess intake of this can increase hyperkalemia, ie the amount of potassium in the body. This may cause chest pain, shortness of breath, nausea, and vomiting.
The naturally occurring molecule called Oxalate is found in fruits like plum, which can reduce calcium absorption that may cause high calcium levels in the body. It can produce big or small stones in the kidney, the same as in the bladder. So one should be aware of the high consumption of plum.
Now you have already known the benefits of a rich diet full of nutritious elements. Now you can add hidden health benefits to it by adding it to your diet, but consume it in a balanced amount because excessive intake can cause the loss of plumage in the article. In such a situation, consume it in balanced amounts and be healthy.