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10 Magnificent Plum Benefits And Nutrition Facts

Apparently, plum has a lot of benefits for health, because it is rich in nutrition, such as vitamins and minerals. Plum fruit with the scientific name Prunus domestica, which tend to have a taste of sweet and sour, is a plant of the family Rosaceae. Plum is a plant that is widely cultivated in the United States, Europe, Japan and China. Many cultivars of plums are grown all over the world, which sets it apart is the color, size and harvest schedules satisfying the planting area. In general, the plum-sized 5-6 cm with a weight of 50-70 grams.



Nutritional benefits of plums or also called prunes is located on a low-calorie meat that has 46 calories per 100 grams and contains no saturated fat, but contains many compounds that are good for health such as vitamin and mineral content. Additionally, fiber, sorbitol, and isatin is known to help to regulate the function of the digestive system and also relieve constipation condition. To get more plum benefits, read nutrition facts first.

Plums Nutrition Facts

Plum is a moderate source of vitamin C and is also a powerful natural antioxidant. Consumption of foods rich in vitamin C can help the body develop resistance against infectious agents, inflammation and harmful free radicals. 

Fresh plums are a source of vitamin A and beta carotene. Vitamin A is important for good eyesight. It is also necessary for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A has been found to protect from lung and oral cavity cancers. Plum also good in providing health flavonoid poly phenolic antioxidants such as cryptoxanthin, lutein and zea-xanthin in significant amounts. These compounds help act as an antidote to oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various types of diseases.


Fresh (raw) plums nutrition facts per 100 gr
Based on USDA Nutrient data base

Energy : 46 kcal
Carbohydrates : 11.42 g
Protein : 0.70 g
Total Fat : 0.28 g
Cholesterol : 0 mg
Dietary Fiber : 1.4 g
Total sugars : 9.92 g
Water : 87.23 g

Vitamins
Folates : 5 µg
Niacin : 0.417 mg
Riboflavin : 0.026 mg
Thiamin : 0.028 mg
Vitamin A : 345 IU
Vitamin B6 (Pyridoxine) : 0.029 mg
Vitamin C : 9.5 mg
Vitamin E (alpha-tocopherol) : 0.26 mg
Vitamin K : 6.4 µg

Minerals
Calcium : 6 mg
Iron : 0.17 mg
Magnesium : 7 mg
Potassium : 157 mg
Phosphorus : 16 mg
Sodium : 0 mg
Zinc : 0.10 mg

Lipids
Saturated fatty acids : 0.017 g
Monounsaturated fatty acids : 0.134 g
Polyunsaturated fatty acids : 0.044 g

10 magnificent plum benefits for health

  1. Plum able to maintain a healthy heart: Efficacy and benefits of plums for the heart is to help lower cholesterol levels. Fiber in prunes is a soluble fiber, which means bind cholesterol and increase its excretion from the body. It has the same effect as blood glucose and helps normalize blood sugar levels by slowing the absorption of glucose.

  2. Plum help smooth digestion: For those of you who are having problems with the digestive system, such as constipation, can be overcome by plums because of the fiber content, sorbitol, and isatin.

  3. Plum benefits to protects against free radicals: Plum fruit contains anti-oxidants that are beneficial to the body. Anti-oxidant compounds like lutein can reduce the amount of harmful free radicals in the body. 

  4. Boost immunity: The content of vitamin C in the body necessary for plum boost the immune system. 

  5. Controlling cholesterol: The soluble fiber in fruit plums can lower cholesterol levels in your body. These fibers are also able to clean toxins in the bile that makes your body become healthier.

  6. Plum health benefits to prevent cancer: Pigments that is in the plum called anthocyanins can protect the body against free radicals, which can cause cancer. The content of beta-carotene in it is also able to prevent the body from cancer-causing compounds particularly lung cancer and cancers of the oral cavity. 

  7. Sharpen vision: Plum is also known to be rich in vitamin A. Vitamin A is a vitamin that is essential for maintaining healthy mucus membranes of the eyes and make your eyes become healthier. Fiber plums called zea xanthin is also good for the health of your retina.

  8. Maintaining bone health: In addition to a low-calorie, plums are also rich in vitamin D and calcium that are beneficial to bone health and make your bones strong and nonporous. 

  9. Reduce the risk of diabetes: In addition, the plums are also beneficial for diabetes. Plums have a low glycemic index so as to reduce the risk of diabetes type 2.

  10. Purifies the blood: the first Benefits you can get from these plums are able to help purify the blood. Many studies say fiber content in plums can help prevent bookkeeping platelets, which can cause blood disorders such as arteriosclerosis and high blood pressure. Plum helps purify the blood by oxygenating and is recommended for those who are prone to stroke and coronary heart disease.



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