35.Health benefits of plum fruit By Allah Dad Khan

4.  Plum is a wonderful juicy fruit which belongs botanically
to the family of Rosaceae This fruit belongs to the genus:
Prunus domestica, which also includes peaches, nectarine
and almonds. It is one of the few fruits that come in a
panorama of colors. The plant which bears this fruit is a
small shrub which is widely grown all across the world
especially in China, United States, Japan and Europe. The
plum fruit differs in colour and size according to their
region of origin. And the plant bears plum fruits mostly
during the months between May and September. Each
plum weighs around 50 grams and measures about 5 to 6
cm. (Image 1) The pulp is juicy and varies widely from
yellow, crimson, light blue or light green in color
depending on the cultivar type. The skins of plum can be
red, purple, black, and red, green. There is a large stone
like seed placed in the centre of the fruit. Common
cultivars of plum are cherry plum, blackthorn plum and
damson. Plum has a sweet, tart taste and a very pleasant
aroma. Dried plum is known as prunes

5.  The nutritional facts of plum in 66 grams of
the fruit are as follow: protein
(0.52g), carbohydrate (56.23g), fat (0.69g),
calories (40 cal), fiber (1.98g), sugar
(12.55g), vitamin A (213.18 IU), Thiamin
(0.03 mg), riboflavin (0.06mg), niacin
(0.33mg), vitamin C (6.27 mg), vitamin E
(057 mg), pantothenic acid (0.12mg),
calcium (2.64mg), Iron (4.62 mg),
phosphorous (6.60 mg), potassium (113.52
mg) and including copper,
magnesium, selenium and zinc.

6.  Vitamin C in plum helps the body to develop
resistance against infectious agents, counter
inflammation and free radicals

7.  Lower blood sugar
 According to the Dietitians of Canada, plums
rank low on the glycemic index, which means
eating them can help you control your blood
sugar and reduce the risk of type 2 diabetes.

8.  Antioxidants like vitamin C, Zea-xanthin,
lutein, cryptoxanthin, are health promoting
compounds and as scavenger against free
radicals which are responsible for many
diseases. The ample amount of vitamin C
helps to fight infections and increases the
resistance power of the body.

9.  Regular consumption of plums help in
reducing anxiety. Studies have provided
supporting evidence regarding the anxiolytic
effects and antioxidant properties of
chlorogenic acids present in plums, which
help in curing anxiety-related behaviors and
damage caused by oxidative stress.

10.  In new research, it has been observed that
consumption of plums have anti-cancerous
effects and prevents the growth of
carcinogenic cells. The dietary fiber of
plums is beneficial in protection against
gastro and respiratory cancers.

11.  Black plums have many medicinal values like
the bark, seeds and leaves are used in
treatment of diabetes; leaves are used for
strengthening of teeth because of
antibacterial properties, barks are also good
for throat problems.

12.  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

13.  Researchers from Florida State and Oklahoma
State universities tested two groups of
postmenopausal women over the span of 12
months for bone density. One group ate 100
grams of prunes per day (about 10 prunes);
the other ate 100 grams of dried apples.
Both groups took calcium and vitamin D
supplements.

14.  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 anemia and osteoarthritis.

15.  Plums help to reduced cholesterol by
inhibiting LDL oxidation in human and
beneficial for heart diseases. It is also
effective to cardiovascular problems due to
presence of potassium that helps to maintain
body fluid levels

16.  Regular eating of plums is good for vision and
macular degeneration. Fresh yellow plum
contains vitamin A and beta carotene good
for eyesight and skin

17. 
In a study one group ate prunes, the other
group ate dried apples and both
took calcium and vitamin D supplements. The
prune group had substantially higher bone
mineral density in the spine and forearms.
(Florida State and Oklahoma State
Universities)

18.  Eating plums helps in the production and
absorption of iron thus good for blood
circulation and overall health of the body.

19. 
Plums are full of antioxidants that have been
shown to slow the development of
Alzheimer’s disease. (The University of
Harvard Health Research) They also contain
anthocyanin and quercetin, beneficial for
preventing brain cell breakdown.

20.  Plums are beneficial in strengthening the
immune defense 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 tumor cells, and are valuable in
preventing various diseases.

21.  Plum has adequate amount of Iron,
Potassium and fluoride. Iron is good in the
formation of RBC; Potassium helps to
regulate heart beat and blood pressure while
Fluoride is beneficial for strengthening of
teeth.

22.  The presence of niacin, vitamin B-6, and
patothenic acid is good in the metabolism of
carbohydrate, protein and fat

24.  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.

25.  Dried plums—a.k.a. prunes—are a tried-and-
true way to help your bowel do its work
(each prune has one gram of fibre). Eat them
as is, or make a batch of softened prunes to
keep in the fridge to have with granola and
yogurt: Soak a few handfuls of prunes in
freshly boiled water, cool and store in a
covered jar in the fridge

26. 
This is very beneficial when dieting. A small
plum contains only 30 calories.

27.  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 plums reside in the
macular tissues of the retina and provide
protection against the damage caused by UV
radiation.

28.  A study conducted at University of Florida
and Oklahoma had shown that dried plums
are good for bone health, increase bone
density thus effective in case of osteoporosis
and fractures. It is especially effective with
menopausal women.

29.  Plums contains vitamin B-6, which helps in
the transmission of nerve signals and aids in
the smooth functioning of the nervous
system. Plums also help in the normal growth
of the brain and assist in the formation of
mood influencing hormones. Tryptophan, an
amino acid present in plums, helps in the
production of the neurotransmitter
serotonin, which plays an important role in
the sleep, appetite and concentration.

30.  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.

31.  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.

32. 
Plum extracts can kill aggressive breast
cancer cells; the surrounding healthy cells
were not harmed by the treatment.

33.  : Research conducted by the University of
Liverpool suggests that intake of prunes as
part of a weight control diet can improve
weight loss.