8 Health benefits of plums
Plum is one of the most common plants in the world. It belongs to the genus Prunus of the family Rosaceae, and other nut fruits like apricots, peaches, cherries, cherries, and almonds. More than 2,000 varieties of these fruits are known, with various appearances to the tree and the size, color and shape of the fruit. The most widespread are those with round and oval fruits. In the colors of the fruit in the cultivation prevail purple, blue-black, red and yellow varieties.
The best known are the European plum (Prunus domestica) and Japanese plum (Prunus salicina) that are grown solely because of the delicious fruits.
Plums are globally popular fruit, not only because of the exceptional taste but also because of powerful medicinal effects. They are an excellent source of vitamin C, K, E, B6, folic acid, and niacin. The role of vitamin C present in the fruit is multiple. Besides being a strong antioxidant, this vitamin promotes the absorption of iron, stimulates the immune system, keeps skin health, muscle, bone, and tendon, contributes to the health of teeth and gums, protects from bacteria, viruses, and allergies. Studies prove that vitamin C can reduce the risk of some cancers and heart disease. Of minerals in the fruit, the most common are copper, potassium, magnesium, iron and boron.
Plum fruit contain significant amounts of flavonoids, polyphenols such as lutein, cryptoxanthin, and zeaxanthin which are attributed to a strong antioxidant and anti-inflammatory properties. These compounds prevent premature aging and help fight free radicals, which are the cause of many diseases.
Recent studies confirm that zeaxanthin has the capability of filtering UV rays which is why it is considered a good keeper of the skin and eyes. Beta-cryptoxanthin present in plums reduces the risk of lung cancer for more than 30%, and the occurrence of arthritis as much as 41%. Plums contain citric acid, which reduces fatigue, prevent cramps and improves liver and the digestive system.
Plum is rich and fiber that contribute to proper digestion and a healthy metabolism. The most delicious are if consumed raw, fresh and freshly picked. However, in terms of health extremely useful is dried plum as it contains as much as 6 times more antioxidants than the raw fruit.
Health benefits of plums
Plum is an exceptional fruit tree whose well-being is multiple. This delicious fruit will not only satisfy hunger or refresh you and give you energy but will primarily protect your health. Plum is “protector” for the overall health and neutralizes the harmful effects of free radicals and thus protects against many diseases.
1. Preserves heart health
Plum is rich in mineral potassium, which helps control blood pressure and heart rate. In addition to potassium, an important role in maintaining the health of the heart has and vitamin C. Studies have shown that consumption of fruit and vegetables with a high content of this vitamin is closely associated with a reduced risk of heart disease and stroke.
2. It supports the absorption of iron
The ability of plums to enhance the absorption of iron in the body also has been demonstrated in numerous studies, which is again credited with vitamin C.Good absorption of iron is of extreme importance for the prevention of the most common types of anemia – iron deficiency anemia.
3. Improves digestion
Certain compounds present in plums are of great benefit to the proper functioning of the digestive system and constipation. The most important dietary fiber that plum contains is sorbitol and isatin. Famous folk remedy against constipation is compote of plums. Briefly, boil a few prunes and consume them, preferably in the morning on an empty stomach, along with the liquid in which they are cooked.
4. Regulates blood sugar
Plums have a very low glycemic index, which makes them an excellent ally in the control of blood sugar. Soluble fiber from plums helps to normalize blood sugar levels by slowing the rate at which food leaves the stomach and control the release of glucose in the blood after a meal. Soluble fiber increases the sensitivity of the body to insulin and therefore can play a useful role in the prevention and treatment of diabetes type 2 diabetes.
5. It helps in weight loss
These tasty, juicy fruits do not contain saturated fats and have very few calories. 100 grams of plum contain only 46 calories. And soluble fiber from plums contributes to the regulation of body weight, as they create a feeling of fullness in the stomach which prevents overeating, and consequently weight gain.
6. Preserves bone health
Large quantities of phenolic compounds of the plums are responsible for preserving the bone mass. There is also the mineral called boron in the fruit, which is actively involved in the preservation of cartilage and bone density. Studies have found that regular consumption of plum contributes to overall bone health, especially in postmenopausal women.
7. protects the beauty and skin health
Vitamin E and beta-carotene protects cells against free radicals and prevents loss of skin elasticity, slows down the appearance of wrinkles and other signs of aging. Plum contains a high amount of antioxidants with a strong anti-inflammatory property. They enhance cell metabolism and circulation as a positive effect on the preservation of skin elasticity while preventing the occurrence of inflammation, acne, and wrinkles. Plum also accelerates wound healing, regenerate damaged tissue and reduces the visibility of scars.
8. Keeps the health of the hair
Poor, fragile and thin hair can be due to free radicals. Plum helps in the fight for the health of hair and against the premature appearance of gray hair and baldness in men. Vitamin E present in the fruit plum strengthens the membrane and counteracts the free radicals that attack the follicles of the scalp. Vitamin C helps in the elimination of dandruff that clogs follicles and inhibits hair growth.The high content of iron in the fruit improves circulation, which contributes to faster hair growth and makes it firmer.