Fruit - Plum

Plum

Principle	Nutrient Value(100g)	Percentage ofRDA
Energy	46 Kcal	2.3%
Carbohydrates	11.42 g	8%
Protein	0.70 g	1%
Total Fat	0.28 g	1%
Cholesterol	0 mg	0%
Dietary Fiber	1.40 g	3.5%
Vitamins
Folates	5 µg	1%
Niacin	0.417 mg	3%
Pantothenicacid	0.135 mg	3%
Pyridoxine	0.029 mg	2%
Riboflavin	0.026 mg	2%
Thiamin	0.028 mg	2%
Vitamin A	345 IU	11.5%
Vitamin C	9.5 mg	16%
Vitamin E	0.26 mg	2%
Vitamin K	6.4 µg	5%
Electrolytes
Sodium	1 mg	0%
Potassium	157 mg	3%
Minerals
Calcium	6 mg	0.6%
Copper	0.057 mg	6%
Iron	0.17 mg	2%
Magnesium	7 mg	2%
Manganese	0.052 mg	2%
Phosphorus	16 mg	2%
Selenium	1.0 µg	2%
Zinc	0.10 mg	1%
Phyto-nutrients
Carotene-ß	190 µg	--
Crypto-xanthin-ß	35 µg	--
Lutein-zeaxanthin	73 µg	--

1. Relive from Constipation:Certain health benefiting compounds present in the plum fruits, such as dietary fiber, sorbitol, and isatin are known to help regulate the functioning of the digestive system and thereby relieve constipation conditions.
2. Develop Immune System:Total antioxidant strength of plums measured in terms of ORAC (Oxygen radical absorbance capacity) is 6259 µmol TE/100 g. Fresh berries are a moderate source of vitamin C, which is also a powerful natural antioxidant. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation and scavenge harmful free radicals.
3. Cure Lung & Oral Cancer:Fresh plums, especially yellow Mirabelle type, are a moderate source of vitamin A and beta carotene. Vitamin A is essential for good eye sight. It is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A has found to protect from lung and oral cavity cancers.
4. Controls heart rate and BP:Plums are plentiful in minerals like potassium, fluoride and iron. Iron is required for red blood cell formation. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
5. Reduce Alzheimer's disease:In addition, the berries are moderate sources in B-complex groups of vitamins such as niacin, vitamin B-6 and pantothenic acid. These vitamins are acting as cofactors help the body metabolize carbohydrates, proteins and fats. They also provide about 5% RDA levels of vitamin K. Vitamin K is essential for many clotting factors function in the blood as well as in bone metabolism and help reduce Alzheimer's disease in the elderly.
6. Healthy Eye:Plum are also good for eye sight and for maintaining healthy mucous membranes and skin.
7. Macular degeneration: Plum can also help to protect against macular degeneration. Eating 3 servings of this fruit daily can lower the risk of developing age related macular degeneration. Try adding diced plums to your morning cereals or salads.
8. improve Red Blood Cells:Plum and prunes have the increased ability to absorb iron in the body. This ability is due to the high vitamin C content in this fruit. Iron in plum is highly required for red blood cells formation.It improves blood circulation in the body and prevents anaemia.
9. Gastrointestinal function:It contains citric acid which prevents tiredness and cramps. It also improves liver and gastrointestinal function.
10. Digestion System: It also removes toxins and prevents constipation leading to lose weight naturally. Plum is rich in fibre and antioxidants which aid proper digestion and good metabolism.
11. Healthy Bones:Several researches have concluded that eating plums boosts bone health, especially of post menopausal women. It reverses bone loss due to rich amount of penoic and flavonoids compounds. It has the higher bone mineral density in the spine and forearms. It also contains boron which plays an important role in ossification and actively participates in the preservation of bone density and general upkeep of your bones.
12. Pregnancy:Prunes have a good amount of folic acid and calcium which contributes to the supply of folates. Folate is very essential for pregnant women and for the growth of foetus.
13. Fast Relief from Wounds:It also helps to replace damaged tissue and helps to heal the wounds at faster pace. It improves skin elasticity and creates scar tissue and ligaments for quick recovery.

1. Anti Ageing:he vitamin E and beta carotene, an antioxidant in plums, protect fatty acids and cell membranes from attack of free radicals which allows the body to fight the signs of ageing skin such as loss of elasticity and wrinkles. Plum contains high amount of antioxidants and high anti inflammatory properties which increases circulation and cell metabolism reducing inflammation. This in turn promotes elasticity of the skin and keeps acne and wrinkle at bay.
2. Sun Protector:Plum has high amount of antioxidants which provides effective shield against the sun rays and reduces sun damage. Sun damage can make the skin rough and wrinkly but plum encourages the growth of new cells and makes the skin younger.
3. Spotless Skin: Applying plum pulp on the face lightens dark spots and treats skin discoloration, freckles and age spots to give you a younger looking and healthy skin.
4. Strong & Thick Hair:Free radicals often make our hair weak, brittle and thin. These conditions often hinder proper hair growth. Vitamin E in plum strengthens the cell membranes and prevents free radicals from attacking the follicles of the scalp. Thus people who eat plum and prunes regularly have healthy, strong and thick hair.
5. Baldness: Plum can also help to treat a damaged hair and aids in the treatment of a variety of hair disorder which can damage the follicles and prevent proper hair growth. It also helps to combat alopecia, male baldness in men.
6. Retaiin the hair Color:Plum is a highly pigmented fruit that not just combats hair loss problem but also retains the natural colour of the hair. It also prevents premature greying.
7. Face Packs:
   • Blotches and blemishes:Mix some granulated sugar and an egg white. Up coming, cut a plum into two parts, discard the pit, dip the parts in the sugar-egg white colored recipe, and carefully rub it on to your face and neck until finally you use up all the flesh from the fruit.
   • Oily skin:Mash two plums, include an egg yolk, a tablespoon of buckwheat flour, fifty percent a teaspoon of honey, and utilize it on your face and neck for ten-fifteen minutes.
   • Dry Skin:Mix a tablespoon of normal plum juice with an egg yolk, and following 15 minutes, clean it off with lukewarm water
   • Normal Skin:Mash 3 ripe plums, and add 1 tablespoon each and every of extra-virgin olive oil and sour product in it. Go away this facial mask on your skin for 15 minutes and then rinse it off with lukewarm water adopted by a plash of chilly water.
   • Wrinkle Free:Mash these plums and include a teaspoon of sweet almond oil in it.Unfold this attractiveness recipe on your encounter and wash it off right after 10-15 minutes to decrease wrinkles and blemishes.
   • Toner:About 4 tablespoons of plum pulp, mix half a tablespoon every of simple yogurt, almond oil, and a quarter teaspoon of turmeric powder in the pulp.Utilize this solution on your face about three days in a week to mend zits, fade age places, and boost your skin tone.
8. Hair Mask:
   • Rejuvenate for Lifeless hair:For this, you want to put together a combination of a whisked egg and freshly squeezed plum juice. Massage this recipe on your scalp. Go away it in your hair about 5-ten minutes, and then, rinse it off.

1. Urinary Problems:Plums contain oxalic acid, a naturally-occurring substance found in some fruits and vegetables, which may crystallize as oxalate stones in the urinary tract in some people. Therefore, people with known oxalate urinary tract stones are advised to avoid eating plums. Adequate intake of water is advised to maintain normal urine output even if these individuals want to eat them.

1. Selection:Plums are available year round, but they are at their best between May until September. In the store, look for fresh fruits featuring rich color and may still have a slight whitish "bloom," indicating that they have not been over handled. Avoid those ones with excessively soft, or with cuts or bruises. Ripen fruits yield to gentle pressure and feature a sweet aroma.
2. Storing:Slightly hard mature plums can be kept at room temperature until they ripen. Ripe ones can be placed in the refrigerator but should be brought to room temperature before being eaten in order to enjoy their rich flavor. Dry plums called "prunes," can be stored at room temperature for few days.
3. Serving:Wash plums in cold running water just before using. Fresh ripe plums should be enjoyed as a whole along with skin. Incise lengthwise deeply until the hard seed felt and then remove the seed. Skin may be peeled off using paring knife as in apples. However, its peel not only provides good fiber content but also contains some health benefiting anti-oxidant pigments. Therefore, just wash the fruit and enjoy without discarding the skin. They can also be baked or stewed.
4. Safety: