Plums are a popular fruit choice for many people across the world. They could be found in dark purple-red skin with yellow flesh inside, or green-yellow in colour. It is categorised as a ‘stone fruit’, as all varieties have a stone in the centre of the fruit, which is not edible. This fruit is a good source of calcium, magnesium, phosphorus, potassium, folate, and vitamins such as, A, C, and K.
Plums are known to provide a wide variety of benefits – from reducing the risk of heart diseases to slowing down blood sugar spike. Incorporating it in your diet will benefit your overall health. It can be eaten as a stand alone fruit, as juice, and it could be poached, roasted, or even grilled!
1. Nutrient dense fruit
Plums are a low calorie fruit, rich in nutrients such as fiber, vitamins (A, K and C), copper, manganese, phosphorus and magnesium. This star studded nutrient profile, provides antioxidant and anti-inflammatory properties, and aids heart and digestive health.
2. Helps with constipation
Plums contain a high amount of insoluble fiber, meaning that it does not blend with water. This plays a role in preventing constipation by adding bulk to the stool, which accelerates the rate of waste removal through the digestive tract. As per a research published in the journal Nutrition Review, increased fiber intake benefits a number of gastrointestinal disorders, including constipation. Plums also contain sorbitol, which has laxative effects.
3. Controls blood sugar levels
Plums are associated with an increase in the levels of adiponectin, a hormone that regulates blood sugar levels in the body. Research published in the World Journal of Diabetes, reveals that the fiber content in plums helps slow down the rate at which your body absorbs carbohydrates after a meal, which gradually increases the blood sugar levels, instead of spiking it.
4. Rich in antioxidants
Plums are rich in antioxidants, providing anti-inflammatory properties that protect your cells from free radical damage. They contain high quantities of polyphenol antioxidants, which are associated with improving bone health, and reducing risk of heart disease and diabetes. The rich antioxidant profile is also beneficial for protecting against development of serious ailments such as Alzheimer’s, Parkinson’s disease, and cancer.
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5. Improves bone health
As per a study published in the journal Ageing Research and Reviews, plums are associated with a reduced risk of bone conditions such as osteoporosis and osteopenia. The antioxidant content, along with anti-inflammatory properties, help boost bone health. This fruit also contains nutrients that have protective features for the bones, such as vitamin K, phosphorus, magnesium and potassium.
So ladies, consider including this wondrous fruit in your diet, and enjoy its health benefits!