Plums & prunes -Health benefits

 Plums are shrubs or small trees belonging to the genus prunus and family Rosaceae and provide edible fruits. Plums are closely related to peaches and cherries.

The European plum is known as Prunus domestica and the Japanese plum as prunus  salicina .Both of them are grown commercially for their edible fruits.

 A few of the plum species, including the purple-leaf plum (P. cerasifera), are grown as ornamental plants for their attractive flowers and leaves.

 Plums are fruits with high nutritive value. Recently plums have been researched extensively as a natural fruit with great nutritive potential in maintaining health of vital organs and managing diseases.

There are different varieties of plums, in various colours.

Commonly seen plums are:

·       Prune Plum

·       Yellow Plum

·       White Plum

·       Black Plum

·       Purple Plum

Prunes

   Plum varieties that can be dried without resulting in fermentation are called prunes. They have firm flesh and high amount of sugar. Prunes also have great nutritive value and are edible.

Nutritional value of plums & prunes

   Plums and prunes have many antioxidants and micronutrients including vitamins and minerals to help the health of bones, heart and brain. They contain vitamin A, B-complex, C and K vitamins.

Vitamin A helps in improving eyesight and vision. Vitamin C helps the immune functions of your body as well as keeps your skin and hair healthy and glowing. Vitamin A and C are effective antioxidants.

Vitamin K is important for the clotting of blood from wounds, injury etc. Folates help nervous system growth in fetus. Therefore, plums are good for consumption by pregnant women.

Plums are rich in minerals calcium, magnesium, phosphorus and potassium which are vital for health of bones and functions of heart and blood vessels. Furthermore, the polyphenol antioxidants of plums also support the health of bones and heart.

   Several studies have suggested the positive effects of plums in various types of ailments. Plums help in the improvement of blood lipid profile through inhibition of low-density lipoprotein (LDL) oxidation or reduction of bad cholesterol.  This fruit has also potential for preventing osteoporosis, and alleviation of constipation.

   Prunes provide main nutrients such as carbohydrates, amino acids, vitamin A, vitamin B-complex, vitamin K, potassium, calcium, magnesium, zinc, copper, manganese, selenium, boron, and dietary fibers.

The soluble fraction (80%) having pectin, hemicellulose, cellulose, and lignins form prunes’ fiber content. The total dietary fibers are enhanced upon drying [8].

Prunes help to improve anxiety. The presence of chlorogenic acid and its ability to enhance antioxidant protection make prunes promising in anxiety disorders [9]

Health benefits

· Plums have antioxidant and anti-inflammatory properties

     They are rich in anthocyanins antioxidant flavonoids with free radical scavenging activity and the compounds are also responsible for the plum’s dark colored skin[ 2].

·Plums are good source of fiber

     The fibres help to control blood sugar levels and LDL[ Bad cholesterol]. Fibers also improve digestion. Thus, eating plums improve your gut health also.

·Plums & prunes help in ageing related memory & cognition problems

 Polyphenol content of plums may help in reducing age-related cognitive decline and loss of memory.However, further extensive research is suggested on this potential of these fruits.

· Vitamin C helps as an antioxidant and immunity booster.

     Plums consumption supports immune system functioning and helps to prevent infections. Vitamin C also helps wound healing and health of blood vessels. Vitamin C as an antioxidant improves skin health  boosting collagen formation. It also prevents free radicals mediated cell injury and degeneration to vital organs.

· Prunes help constipation.

     Prunes are very well-known for being a cure for constipation. Sorbitol in prunes act as a natural laxative. Other compounds in prunes that are also having laxative effect include neochlorogenic acids and chlorogenic acids.

·Prunes support bone health

     Prunes and plums are good for consumption by menopausal women. The beneficial effects of dried plums or prunes on bone health may be due to the variety of phenolic compounds present in the fruit.

Animal and cell studies suggest that dried plums and/or their extracts help bone formation and inhibit bone resorption through their actions on cell signalling pathways that influence osteoblast and osteoclast differentiation. Therefore, prunes may have potential to prevent osteoporosis.

Another study shows that dried plums may exert beneficial effects on bone mineral density (BMD). Long-term studies are needed to confirm these findings of research [3].

      •  Prunes are rich in  polyphenols  antioxidants

  Prunes are especially rich in a polyphenol called chlorogenic acid which has antioxidant potential [5.6]. 

 Plums are high in flavonoid content, in particular in anthocyanins, and could be great source of antioxidants from nature [7].

A control over cognitive decline was observed in aged rats upon consuming plum juice. The effects of plums on cognitive functions in old people needs further studies.  Plums health benefits research studies are not extensive and the available evidence needs further confirmation.

How to include plums into your diet?

Include plums in your snacks and breakfast recipes

·       Smoothies

·       Fruit Salads

·       Oats meal with plum slices

·       Ricotta toast with plums

·       Plum tart

·       Plum apple gallette

Safety:

Plums flesh is 100% safe to consume.  But do not consume the seeds of plums and do not include it as an ingredient in any form in the foods you consume. Although the flesh of plum is edible and nutritious, the seed is harmful to your health. So, throw away the seed when you eat plums.

References

1.    https://www.britannica.com/plant/plum
2.    https://pubmed.ncbi.nlm.nih.gov/26992121/
3.    https://pubmed.ncbi.nlm.nih.gov/28422064/
4.    Walkowiak-Tomczak D. Characteristics of plums as a raw material with valuable nutritive and dietary properties: A review. Pol J Food Nutr Sci. 2008;58:401–5. [Google Scholar]
5.    https://pubmed.ncbi.nlm.nih.gov/11087511/
6.    https://pubmed.ncbi.nlm.nih.gov/23134416/
7.    https://pubmed.ncbi.nlm.nih.gov/19097856/
8.    Siddiq M. Plums and prunes. In: Hui Y. H., editor. Handbook of Fruits and Fruit Processing. Iowa City, Iowa, USA: Blackwell Publishing Professional; 2006. pp. 553–564. [Google Scholar]
9.    https://pubmed.ncbi.nlm.nih.gov/20357926/
10.           https://www.compoundchem.com/2015/09/01/plums-prunes/