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Plum Health Benefits
Consumption of fruits and vegetables, which are rich in polyphenols, has been
associated with a reduced risk of chronic diseases such as cancer. Dietary
polyphenols have antioxidant and antiproliferative properties that might explain
their beneficial effect on cancer prevention.
Dietary supplementation with dried plums, a rich source of polyphenolic compounds with antioxidant and anti-inflammatory properties, has been shown to improve bone density, microstructure and biomechanics in female animal models of osteopenia.
Plum extracts may induce apoptosis and contribute to a reduced viability of human liver cancer cells.
Chlorogenic acids are a major source of antioxidant activity in plums, and the consumption of one serving (100 g) of plums can provide antioxidants equivalent to 144-889 mg of vitamin C.
Ascorbic acid, alpha-, gamma-tocopherols, and beta-carotene are higher in
organic plums grown on soil covered with natural meadow. The highest phenolic
acids content is detected in plums grown on soil covered with trifolium. Total
polyphenols content is higher in conventional plums. Quercetin is higher in
conventional plums, but myrecitin and kaempferol are higher in organic plums.
Under the same cultivar and climate conditions, the type of soil management
turns out of primary importance in influencing the concentration of
health-promoting compounds.
The total phenolic contents of various cultivars widely varies from 125.0 to 372.6 mg/100 g expressed as gallic acid equivalents. The level of total flavonoids in fresh plums ranges between 64.8 and 257.5 mg/100 g expressed as catechin equivalents. Antioxidant capacity, expressed as vitamin C equivalent antioxidant capacity (VCEAC), ranges from 204.9 to 567.0 mg/100 g with an average of 290.9 mg/100 g of fresh weight. Cv. Beltsville Elite B70197 shows the highest amounts of total phenolics and total flavonoids and the highest VCEAC. Flavonols found in plum are commonly quercetin derivatives. Rutin is the most predominant flavonol in plums. Various anthocyanins containing cyanidin aglycon and peonidin aglycon are commonly found in all plums except for cv. Mirabellier and NY 101.
Nutritional Profile of Plums
1
NLEA serving =
151 g
| Nutrient |
Amount | Unit |
| Proximates |
| Water | 87.23 | g |
| Energy | 46 | kcal |
| Protein | 0.7 | g |
| Total fat | 0.28 | g |
| Ash | 0.37 | g |
| Carbohydrate | 11.42 | g |
| Fiber, total | 1.4 | g |
| Sugars, total | 9.92 | g |
| Minerals |
| Calcium, Ca | 6 | mg |
| Iron, Fe | 0.17 | mg |
| Magnesium, Mg | 7 | mg |
| Phosphorus, P | 16 | mg |
| Potassium, K | 157 | mg |
| Sodium, Na | 0 | mg |
| Zinc, Zn | 0.1 | mg |
| Copper, Cu | 0.057 | mg |
| Fluoride, F | 2 | mcg |
| Manganese, Mn | 0.052 | mg |
| Selenium, Se | 0 | mcg |
| Vitamins |
| Vitamin C | 9.5 | mg |
| Thiamin | 0.028 | mg |
| Riboflavin | 0.026 | mg |
| Niacin | 0.417 | mg |
| Pantothenic acid | 0.135 | mg |
| Vitamin B6 | 0.029 | mg |
| Folate, total | 5 | mcg |
| Folic acid | 0 | mcg |
| Food folate | 5 | mcg |
| Folate (DFE) | 5 | mcg_DFE |
| Vitamin B12 | 0 | mcg |
| Vitamin A (IU) | 345 | IU |
| Vitamin A (RAE) | 17 | mcg_RAE |
| Retinol | 0 | mcg |
| Vitamin E (α-tocopherol) | 0.26 | mg |
| Vitamin K (phylloquinone) | 6.4 | mcg |
| Fatty Acids |
| Fatty acids, total saturated | 0.017 | g |
| Fatty acids, total monounsaturated | 0.134 | g |
| Fatty acids, total polyunsaturated | 0.044 | g |
| Cholesterol | 0 | g |
| Amino Acids |
| Tryptophan | 0.009 | g |
| Threonine | 0.01 | g |
| Isoleucine | 0.014 | g |
| Leucine | 0.015 | g |
| Lysine | 0.016 | g |
| Methionine | 0.008 | g |
| Cystine | 0.002 | g |
| Phenylalanine | 0.014 | g |
| Tyrosine | 0.008 | g |
| Valine | 0.016 | g |
| Arginine | 0.009 | g |
| Histidine | 0.009 | g |
| Alanine | 0.028 | g |
| Aspartic acid | 0.352 | g |
| Glutamic acid | 0.035 | g |
| Glycine | 0.009 | g |
| Proline | 0.027 | g |
| Serine | 0.023 | g |
| Hydroxyproline | 0 | g |
| Phytosterols |
| Sitosterol, beta | 0 | mg |
| Campesterol | 0 | mg |
| Stigmasterol | 0 | mg |
| Other |
| Alcohol, ethyl | 0 | g |
| Caffeine | 0 | g |
| Theobromine | 0 | g |
| Carotene, beta | 190 | mcg |
| Carotene, alpha | 0 | mcg |
| Cryptoxanthin, beta | 35 | mcg |
| Lycopene | 0 | mcg |
| Betaine | 0 | mcg |
| Lutein+zeaxanthin | 73 | mcg |
| FLAVONOIDS |
| Apigenin |
0 | mg | | Delphinidin |
0 | mg | | Hesperetin |
0 | mg | | Kaempferol |
0 | mg | | Luteolin |
0 | mg | | Malvidin |
0 | mg | | Myricetin |
0 | mg | | Naringenin |
0 | mg | | Pelargonidin |
0 | mg | | Peonidin |
0 | mg | | Petunidin |
0 | mg | | (+)-Gallocatechin |
0.09 | mg | | (-)-Epigallocatechin |
0.24 | mg | | (-)-Epigallocatechin 3-gallate |
0.4 | mg | | (-)-Epicatechin 3-gallate |
0.76 | mg | | (+)-Catechin |
2.89 | mg | | (-)-Epicatechin |
3.2 | mg | | Quercetin |
3.45 | mg | | Cyanidin |
12.02 | mg |
NOTES:Some phytochemicals of fruits and vegetables are strong antioxidants and can activate and detoxify carcinogens, or even influence processes that alter the course of the tumor cell. Although antioxidant capacity varies greatly among fruits and vegetables, it is better to consume a variety of commodities rather than limiting consumption to a few with the highest antioxidant capacity.
Adapted from:
1. Dried plum prevents bone loss in a male osteoporosis model via IGF-I and the RANK pathway.Franklin M, Bu SY, Lerner MR, Lancaster EA, Bellmer D, Marlow D, Lightfoot SA, Arjmandi BH, Brackett DJ, Lucas EA, Smith BJ. Bone. 2006 Dec;39(6):1331-42. Epub 2006 Aug 4.
2. Comparative effects of food-derived polyphenols on the viability and apoptosis of a human hepatoma cell line (HepG2). J Agric Food Chem. 2005 Feb 23;53(4):1271-80.
3. Nutrients and antioxidant molecules in yellow plums (Prunus domestica L.) from conventional and organic productions: a comparative study. Lombardi-Boccia G, Lucarini M, Lanzi S, Aguzzi A, Cappelloni M. J Agric Food Chem. 2004 Jan 14;52(1):90-4
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