Plums
Other names : Prunus, Prunus domestica, Prunus salicina, Prunus cultivar
A plum is a drupe fruit of the subgenus Prunus of the genus Prunus. The subgenus is distinguished from other subgenera (peaches, cherries, bird cherries, etc.) in the shoots having a terminal bud and solitary side buds (not clustered), the flowers in groups of one to five together on short stems, and the fruit having a groove running down one side and a smooth stone (or pit).
Mature plum fruit may have a dusty-white coating that gives them a glaucous appearance. This is an epicuticular wax coating and is known as "wax bloom". Dried plum fruits are called dried plums or prunes, although prunes are a distinct type of plum, and may have antedated the fruits now commonly known as plums
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Special Precautions of Plums
Plums are among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating plums. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits—including absorption of calcium—from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content.
The benefits of Plums are
- Significant Antioxidant Protection from Phenols : These damage-preventing substances are particularly effective in neutralizing a particularly destructive oxygen radical called superoxide anion radical, and they have also been shown to help prevent oxygen-based damage to fats, such as the fats that comprise a substantial portion of our brain cells or neurons, the cholesterol and triglycerides circulating in our bloodstream, or the fats that make up our cell membranes.
- Better Iron Absorption Plus More Antioxidant Protection from Vitamin C : The ability of plum and prune to increase absorption of iron into the body has also been documented in published research. This ability of plum and prune to make iron more available may be related to the vitamin C content of this fruit. Our food ranking system qualified plums as a very good source of vitamin C.In addition to assisting with absorption of iron, vitamin C is needed in the body to make healthy tissue and is also needed for a strong immune system. Getting a little extra vitamin C around cold and flu season is a good idea, and may also be helpful for people who suffer from recurrent ear infections. Vitamin C also helps to protect cholesterol from becoming oxidized by free radicals. Since oxidized cholesterol is the kind that builds up in the arteries and causes damage to blood vessels, some extra vitamin C can be helpful for people who suffer from atherosclerosis or diabetic heart disease. In addition, vitamin C can help neutralize free radicals that could otherwise contribute to the development or progression of conditions like asthma, colon cancer, osteoarthritis, and rheumatoid arthritis, so vitamin C may be able to help those who are at risk or suffering from these conditions. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer.
- Protection against Macular Degeneration : Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.In this study, which involved over 110,000 women and men, researchers evaluated the effect of study participants' consumption of fruits; vegetables; the antioxidant vitamins A, C, and E; and carotenoids on the development of early ARMD or neovascular ARMD, a more severe form of the illness associated with vision loss. While, surprisingly, intakes of vegetables, antioxidant vitamins and carotenoids were not strongly related to incidence of either form of ARMD, fruit intake was definitely protective against the severe form of this vision-destroying disease. Three servings of fruit may sound like a lot to eat each day, but plums can help you reach this goal. Add diced plums to your morning cereal, lunch time yogurt or green salads. For a beautiful and delicious brown rice, add chopped plums and pistachios. Need to grab a snack? What could be better than a cool, sweet, juicy plum on a summer's day?Our food ranking system also qualified plums as a good source of vitamin A (in the form of beta-carotene), dietary fiber and potassium.
- Breast cancer cells -- even the most aggressive type -- died after treatments with peach and plum extracts in lab tests. especially an extract of the “Black Splendor” plum contains chlorogenic compounds with strong antioxidant and anti-cancer effects : two specific phenolic acid components : chlorogenic and neochlorogenic.
- Low in Calories : The hog plum makes a very low-calorie fruit choice. A 100-g portion contains just 29 calories. By comparison, a 100-g portion of its cousin, the mango, contains 64 calories -- almost twice as much. As a low-energy-dense food, the hog plum can help satisfy your appetite without costing you too many calories, making it easier for you stay within your calorie goals to maintain a healthy weight.
- High in Fiber : The hog plum is also high in fiber. A 100-g serving contains 5.7 g of fiber, meeting 23 percent of your daily value for fiber. The fiber in the hog plum offers a number of health benefits. Fiber in food is a type of carbohydrate your body cannot digest, so it adds bulk to your stool, improves bowel function and prevents constipation. Fiber also takes your body longer to digest, which helps control hunger. In addition, including more high-fiber foods, such as the hog plum, in your diet can lower your risk of both diabetes and heart disease.
- Source of Calcium : A 100-g serving of hog plum contains 32 mg of calcium, meeting 3 percent of your daily value. Calcium is a mineral necessary for bone strength and health. You also need adequate intakes of calcium for normal muscle function and nerve transmission.
