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| Image Of Plum |
China and the US are the largest producers and exporters of this fruit. This plum also has several types such as Damson Plum, Greengage Plum, Mirabelle Plum and others.
Plum Nutrition
Berikut adalah beberapa nutrisi yang biasanya terkandung dalam buah plum (plum) setiap 100 gramnya:
- 1. Kalori: Sekitar 46 kalori
- 2. Karbohidrat : Sekitar 11,42 gram
- 3. Protein : Sekitar 0,7 gram
- 4. Serat: Sekitar 1,4 gram
- 5. Gula : Sekitar 9,92 gram
- 6. Lemak : Sekitar 0,28 gram
- 7. Vitamin C: Sekitar 9,5 mg (16% dari nilai harian yang disarankan)
- 8. Vitamin A: Sekitar 345 IU (7% dari nilai harian yang disarankan)
- 9. Vitamin K: Sekitar 6,4 mcg
- 10. Kalium: Sekitar 157 mg
- 11. Fosfor: Sekitar 16 mg
- 12. Kalsium : Sekitar 6 mg
- 13. Magnesium: Sekitar 7 mg
- 14. Zat besi : Sekitar 0,17 mg
Jumlah nutrisi dalam buah plum juga dapat sedikit bervariasi tergantung pada varietasnya dan kematangan buah tersebut. Buah plum juga mengandung serat dan berbagai vitamin dan mineral yang baik untuk kesehatan Anda.
Here are the Benefits of Plums that You Can Know:
1. Prevention of Constipation
If you frequently suffer from constipation, you may consider plums as a solution. The sorbitol and fiber content in this fruit functions as a natural laxative which can help improve digestion and compact stools.
2. Skin Care
Because they contain vitamins E, A, C and other nutrients, plums have good benefits for skin health. Consuming it regularly can help skin look firmer, more nourished and youthful.
3. Protects Bones
Plums contain nutrients such as magnesium, vitamin K, potassium and antioxidants which can help protect bone health, especially from the risk of damage caused by free radicals.
4. Weight Loss
Plums are often a choice in diets because they are low in calories and contain unsaturated fatty acids. The fiber and vitamin content also supports weight loss programs.
5. Prevention of Anemia
The iron content in plums can help prevent anemia, which is caused by a lack of healthy red blood cells. Consuming plums can fulfill some of your daily needs for iron.
6. Increases body immunity
Plums contain antioxidants which can increase the body's resistance and protect cells from damage caused by free radicals.
7. Anticancer Potential
Research studies have shown the potential of plums in helping fight cancer. The tryptophan and amino acid content in this fruit can contribute to sleep quality, concentration and appetite.
8. Heart Health
Consuming dried plums regularly can improve blood flow in the arteries, support heart health, and reduce the risk of heart problems such as atherosclerosis, stroke and heart attack.
9. Improves the nervous system
Vitamin B6 in plums helps smooth the nervous system and plays a role in normal brain growth and the regulation of hormones that influence mood.
10. Control Blood Sugar
Plums can help control blood sugar spikes after consuming carbohydrates because they contain fiber which slows down the absorption of blood sugar.
11. Potential to reduce the risk of COPD
Although there has been no specific research on the effect of plums on lung health, the antioxidants in this fruit may help fight oxidative stress associated with chronic obstructive pulmonary disease (COPD).
12. Prevention of Osteoporosis
The boron content in dried plums can prolong the retention of vitamins and estrogen in the body, which plays a role in preventing osteoporosis.
13. Eye Health Care
Plums contain high levels of vitamin A, which is important for maintaining eye health. Regular consumption of plums can support your eye health.
Plums have a high antioxidant content which is also useful for protecting the skin from damage caused by free radicals. Skin care products with plum extract are also available in the beauty care industry today.
EXCEPTION : Effects Consumption Plum
In general, plums are safe for consumption by most people. However, there are some conditions or situations where a person may need to limit or avoid consuming plums. Some of these conditions include:
1. Allergies:
Although rare, some people may have allergies to plums or foods with similar ingredients. They may experience allergic reactions such as itching, rashes, swelling, or respiratory problems after consuming plums. If you suspect you have an allergy to plums, you should avoid consuming them and consult a doctor.
2. Gastrointestinal Sensitivity:
Some individuals with gastrointestinal sensitivities or certain digestive disorders, such as irritable bowel syndrome (IBS), may find that prunes worsen their symptoms. This fruit contains sorbitol, which can cause digestive disorders in some people.
3. Kidney Problems or Kidney Stones:
For those with a history of kidney stones or other kidney problems, consumption of oxalate-rich plums may need to be limited. Oxalates can contribute to the formation of kidney stones.
4. Special Diets:
In some special diets, such as low-carb ketogenic diets that are very low in fiber, prunes may need to be avoided due to their carbohydrate and fiber content. On the other hand, in certain diets such as the low FODMAP diet for IBS, prunes may also need to be limited due to their FODMAP content.
5. Drug Interactions:
If you are taking certain medications, especially those related to blood pressure, blood sugar, or anticoagulants, consult a doctor or nutritionist before consuming plums. This fruit may have interactions with several types of drugs.
It is important to remember that reactions to foods can vary from individual to individual. If you have any of the above conditions or other health considerations related to consuming plums, you should consult a doctor or nutritionist for advice appropriate to your situation.
