|Principle||Nutrient Value||% of RDA|
|Total Fat||0.28 g||1%|
|Dietary Fiber||1.40 g||3.5%|
|Pantothenic acid||0.135 mg||3%|
|Vitamin A||345 IU||11.5%|
|Vitamin C||9.5 mg||16%|
|Vitamin E||0.26 mg||2%|
|Vitamin K||6.4 µg||5%|
Plums – indian 500 grams
Wonderfully delicious and juicy, plums botanically belong to the Rosaceae family of “drupe” fruits in the genus,
Plum is about the size of an average tomato, measuring about 5-6 cm in diameter and weigh about 50-70 g. It features central umbilicated depression at the stem end.
- Plums are low in calories (46 calories per 100 g) and contain no saturated fats; however, they hold numerous health-promoting compounds, antioxidants, minerals, and vitamins.
- Certain health benefiting compounds present in the plums such as dietary fiber, sorbitol, and isatin have been found to help regulate the smooth digestive system functioning, and thereby, help relieve constipation problems.
- 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, 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 polyphenolic 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.
- , 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.
- Also, they are modest sources of B-complex groups of vitamins such as niacin, vitamin B-6, and pantothenic acid. These vitamins acts as cofactors help the body metabolize carbohydrates, protein, and fats. They also provide about 5% RDA levels of vitamin-K. Vitamin-K is essential for the functioning of many clotting factors in the blood vessels as well as in bone metabolism. It also helps in limiting the neuronal damage in Alzheimer’s disease patients.
Categories: Fruits, Low Phosphorus fruits & Vegetables, Low Potassium Fruits and Vegetables, Seasonal Tags: Fresh fruits, fruits, kidney friendly, Kidney friendly foods, plum
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