Plum Diet Details and Health Advantages

According to Leslie Bonci, MPH, RD, CSSD, LDN, who spends most of her time working with athletes, California Dried Plums are such an easy food to recommend. Prunes taste terrific on their own and they’re great when added to other foods. Not only are they portable, but they are the whole package when it comes to health and nutrition. Emerging research suggest that dried plums may support bone health, digestive health, heart health immunity, healthy aging and weight management (through satiety). Watch college students showcase the versatility of dried plums as a cooking ingredient in everything from appetizers and salads to entrees and desserts. To learn more about CA dried plums, visit http://www.californiadriedplums.org

11 Amazing Health Benefits of Prunes.
Prunes health benefits includes supporting healthier vision, preventing cancer, supporting cardiovascular health, fighting anemia, boosting body immunity, supporting healthy digestion, relieving cramps and fighting inflammation. Other health benefits includes supporting bone health, ensuring healthy hair, and enhancing the skin..
Fruits and vegetables are an integral part of a healthy diet, besides this, nuts, seeds, and dried fruit also offer a variety of nutrients and have various uses in the culinary world. Dried fruit and nuts can be made into a trail mix to snack on..
A prune falls under the category of a dried fruit. This article aims to elaborate the various health benefits it has on the human body..
What is a Prune?
A prune is a dried version of the plum. However, not all plums can be dried into prunes. The standard variety of plums used for prunes is d’Agen. This is because as the fruit matures, and has a deep purple color that indicates higher acid and sugar content. Most other varieties will ferment over time due to the presence of the stone intact, but this variety manages to dry off without fermenting..
Most cultivars are specially grown for the purpose of drying these fruits. The freestone varieties are the best variety of plums to be dried..
History.
The use of dried prunes has been a part of the culinary world since ancient times. There are records that show Egyptians using prunes in one of their most used recipes. It is believed that the pruning process first began in Western Asia. A Sumerian clay tablet from 2150 B.C. reveals the use of prunes in poultices. The West was introduced to prunes around the 12th century when Damson trees were brought to Europe from Syria. The Monks of Abbey Claraic in France first cross bred the local plum with the fruit from the Damson trees. This created a variety that could be preserved for almost a year before showing signs of decay. By the 16th century, the cultivation of the Ente plum was flourishing. The ente plum is named as the d’Agen plum after the port of Agen..
Nutritional Value of Prunes.
Prunes are nutrient dense and contain far more fiber than most fruits; ounce for ounce Here is a nutritional chart based on a 100-gram serving of prunes..
Carbohydrates 38.13 g.
Protein 2.18 g.
Dietary fiber 7.1g.
Folates 4µg.
Niacin 1.882g.
Panthothenic acid 0.442 mg.
Pyridoxine 0.205 mg.
Riboflavin 0.026 mg.
Thiamin 0.051g.
Vitamin A 781 IU.
Vitamin C 0.6mg.
Vitamin E 0.43 mg.
Vitamin K 59.5 µg.
Potassium 732 mg.
Calcium 43mg.
Copper 0.281 mg.
Iron 0.93mg.
Magnesium 41mg.
Manganese 0.299 mg.
Phosphorus 69mg.
Selenium 0.3 µg.
Zinc 0.44 mg.
Carotene-β 394 µg.
Cryptoxanthin-β 394 µg.
Lutein-zeaxanthin 148 µg.
The above list shows the variety of nutrients and antioxidants that are present in prunes. The nutritional value of prunes is higher than most foods that are considered to be extremely healthy..
11 Amazing Health Benefits of Prunes.
1. Healthier Vision.
Macular degeneration, dry eyes, and night blindness are the most common symptoms of vitamin A deficiency. Prunes are very beneficial in promoting a healthy vision as they provide up to 3% of the daily recommended value for vitamin A. They are also rich in Carotene, which is an essential phytonutrient that helps boost overall eye health and prevent macular degeneration..
2. Anti-Cancer.
Prunes are rich in antioxidants which prevent the onset of chronic illnesses such as cancer. Selenium, Thiamin, riboflavin, niacin and other phytonutrients make prunes a powerhouse of anti-cancerous elements. Prunes are also a rich source of plant phenols that protect various organs of the body from oxidative stress. Cancer in most cases is the result of free radical damage to parts of the body. The amount of antioxidants in prunes is much higher than that of blueberries..
3. Cardiovascular Health.
Food that is rich in potassium and dietary fiber keep the cardiovascular system in good health. Potassium acts as a vasodilator and is responsible for the proper function of the nervous system throughout the body. Dietary fiber unclogs your arteries and removes excess fat from your blood vessels to ensure adequate regulation of blood to and from the heart. Prunes are rich in fiber and potassium, which makes them an ideal snack for anyone suffering from heart problems..
4. Fight Anemia.
5. Immunity Boost.
6. Healthy Digestion.
7. Relieves Cramps.
8. Anti-inflammatory.
9. Bone Health.
10. Healthy Hair.
11. Healthy Skin

Leslie Bonci, MPH, RD, CSSD, LDN, Director of Sports Nutrition at University of Pittsburgh, who also works with the Pittsburgh Steelers, Pittsburgh Pirates and Toronto Blue Jays, and the Pittsburgh ballet theater, explains the health benefits of eating dried plums. In addition to being satisfying and less than 100 calories per 4 to 5 dried plums, the soluble fiber contained within them may lower cholesterol. Dried plums may prevent hardening of the arteries. Bonci also points out how the boron and vitamin K in dried plums contributes to healthy bones. How does one incorporate dried plums into their diet? Its naturally sweet flavors make it perfect for trail mix, salads and pilafs. Puréed dried plums can also serve as a fat replacement in many baked good recipes.

► 8 Wonderful Benefits of Prunes For Your Health.
► The most well-known benefit of prunes are as followings:
Having laxative effect.
Controlling appetite.
Preventing high blood pressure.
Enhancing bone strength.
Preserving liver health.
Prune juice is good for children and infants..
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The health benefits of plums. [Subtitles].
The wonderful plum fruit has been harvested for thousands of years in China and Japan. It has some wonderful health benefits for the human body. These delicious purple fruits have a wonderful flavour and can be used to prevent the onset of neurodegenerative diseases such as Alzheimer’s or Parkinsons. Plums are also an effective remedy for constipation and the juice is extremely tasty. To learn more about healthy fruits such as this, please see our other videos..
Full Article:
Botanical Name: [Prunus domestica].
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Plums are well known for their sweet and delicious taste and are often enjoyed throughout the warmer months of the year. Far from being a delicious and hydrating snack, plums actually contain many different vitamins, minerals and nutrients and can also help to promote our overall health many unique ways. In fact, plums are well known for being an antioxidant powerhouse due to the fruit containing many potent and powerful antioxidant compounds. They are also great immunity boosters and can even improve cellular health. Now, lets discuss some of the amazing health benefits of consuming plums regularly..
1. First, plums are a nutritional powerhouse and contain many different types of vitamins, minerals and other healthy compounds for our body. They are well known for being excellent sources of vitamin C, folate and vitamin K. Not only that, but plums contain good levels of many types of B-vitamins, potassium, magnesium and contain good levels of dietary fibre. Even better, plums are fairly low in calories..
2. Another incredible benefit of plums is their very high potency of antioxidant compounds that not only help to reduce free radicals in the body, but can also help reduce the risk of disease while promoting our overall health. Plums contain far more than the anti-oxidant vitamin C. They also contain antioxidants and phytonutrients such as cryptoxanthin, chlorogenic acid, lutein and zeaxanthin. As well, the powerful phenols in plums can help to protect our cells and reduce oxidative stress..
3. Plums are also very heart healthy and can help to protect the heart from unwanted heart conditions and cardiovascular disease. Research has shown that consuming this fruit consistently can help to improve the overall health of our arteries while also protecting us from atherosclerosis. Plums can also help to regulate cholesterol levels in the body. This is often attributed to the good levels of fibre in plums as well their high antioxidant and nutritional value. This allows plums to help reduce “bad” LDL cholesterol and even increase levels of “good” HDL cholesterol..
4. They are also excellent for our skin and remain one of the more popular fruit choices to help maintain radiant, youthful and more healthy looking skin. This is because of their amazing antioxidant content and high levels of vitamin C that can help to rejuvenate the skin and help to reduce fine lines, wrinkles an the signs of aging. As well, the many different nutrients in plums can help to eliminate dark spots on the skin while also keeping the skin looking hydrated and healthy,.
5. Lastly, plums are an excellent choice for preventing ocular degeneration and promoting the overall health of our eyes. This is because they are very high in both vitamin A and beta-carotene, both of which are vital nutrients in not only maintaining healthy eyes, but also in preventing unwanted eye-related conditions such as macular degeneration as we get older. Plums also contain eye healthy carotenoids such as lutein and zeaxnthin which can help to improve overall eye health..
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PLUMS FRUIT HEALTH BENEFITS AND NUTRITION FACTS.
PLUMS FRUIT.
The total antioxidant strength of plums measured in terms of ORAC (Oxygen radical absorbance capacity) is 6259 µmol TE/100 g. Fresh berries are a modest 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..
Fresh plums, especially yellow Mirabelle type, are a moderate source of vitamin-A and β -carotene. Vitamin-A is essential for good eyesight. It also required for maintaining healthy mucosa and skin. Consumption of natural fruits rich in vitamin-A has found to protect from lung and oral cavity cancers..
The fruit also has health promoting flavonoid poly phenolic antioxidants such as lutein, cryptoxanthin, and zeaxanthin in significant amounts. These compounds help act as scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Zeaxanthin, an important dietary carotenoid selectively absorbed into the retinal macula lutea where it is thought to provide antioxidant and protective UV light-filtering functions..
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.