SEEDS OF VARIOUS FRUITS WITH RESPECTIVE BENEFITS

There are few fruits that come in such a panorama of colors as the juicy sweet tasting plum. The
plum season extends from May through October with the Japanese varieties first on the market
from May and peaking in August followed by the European varieties in the fall.
Plums belong to the Prunus genus of plants and are relatives of the peach, nectarine and almond.
They are all considered "drupes," fruits that have a hard stone pit surrounding their seeds.
Prunes are the dried version of European plums. In the United States, through, you may not see
the term "prunes" used as frequently as before, as this fruit items recently had its name officially
changed to "dried plum." Sweet with a deep taste and a sticky chewy texture, prunes are not only
fun to eat but they are also highly nutritious. As with other dried fruits, they are available year
round.
NutrientDRI/DV

vitamin C8%

vitamin K5%

copper4%

fiber4%

potassium3%

This chart graphically details the %DV that a serving of Plums & Prunes provides for each of the
nutrients of which it is a good, very good, or excellent source according to our Food Rating
System. Additional information about the amount of these nutrients provided by Plums & Prunes
can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional
Profile for Plums & Prunes, featuring information over 80 nutrients, can be found under the Food
Rating System Chart.

Health Benefits
Significant Antioxidant Protection from Phenols
The fresh version (plums) and the dried version (prunes) of the plant scientifically known as
Prunus domestica have been the subject of repeated health research for their high content of
unique phytonutrients called neochlorogenic and chlorogenic acid. These substances found in
plum and prune are classified as phenols, and their function as antioxidants has been welldocumented. These damage-preventing substances are particularly effective in neutralizing a
particularly dangerous oxygen radical called superoxide anion radical, and they have also been
shown to help prevent oxygen-based damage to fats. Since our cell membranes, brain cells and
molecules such as cholesterol are largely composed of fats, preventing free radical damage to
fats is no small benefit.

Better Iron Absorption Plus More Antioxidant Protection from Vitamin C

The ability of plums and prunes to increase absorption of iron into the body has also been
documented in published research. This ability of plums and prunes to make iron more available
may be related to the vitamin Ccontent of this fruit. Our food ranking system qualified plums as
a very good source of vitamin C.
In addition to assisting with absorption of iron, vitamin C is needed in the body to make healthy
tissue and is also needed for a strong immune system. Getting a little extra vitamin C around cold
and flu season is a good idea, and may also be helpful for people who suffer from recurrent ear
infections. Vitamin C also helps to protect cholesterol from becoming oxidized by free radicals.
Since oxidized cholesterol is the kind that builds up in the arteries and causes damage to blood
vessels, some extra vitamin C can be helpful for people who suffer from atherosclerosis or
diabetic heart disease. In addition, vitamin C can help neutralize free radicals that could
otherwise contribute to the development or progression of conditions like asthma, colon cancer,
osteoarthritis, and rheumatoid arthritis, so vitamin C may be able to help those who are at risk or
suffering from these conditions. Owing to the multitude of vitamin C's health benefits, it is not
surprising that research has shown that consumption of vegetables and fruits high in this nutrient
is associated with a reduced risk of death from all causes including heart disease, stroke and
cancer.

Normalizing Blood Sugar Levels and Helping with Weight Loss

Prunes' soluble fiber helps normalize blood sugar levels by slowing the rate at which food leaves
the stomach and by delaying the absorption of glucose (the form in which sugar is transported in
the blood) following a meal. Soluble fiber also increases insulin sensitivity and can therefore
play a helpful role in the prevention and treatment of type 2 diabetes. And, prunes' soluble fiber
promotes a sense of satisfied fullness after a meal by slowing the rate at which food leaves the
stomach, so prunes can also help prevent overeating and weight gain.

Prunes' Fiber for Regularity, Lower Cholesterol, & Intestinal Protection

Prunes are well known for their ability to prevent constipation. In addition to providing bulk and
decreasing the transit time of fecal matter, thus decreasing the risk of colon cancer and
hemorrhoids, prunes' insoluble fiber also provides food for the "friendly" bacteria in the large
intestine. When these helpful bacteria ferment prunes' insoluble fiber, they produce a short-chain
fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine
and helps maintain a healthy colon. These helpful bacteria also create two other short-chain fatty
acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles.
The propionic acid produced from prunes' insoluble fiber may also be partly responsible for the
cholesterol-lowering properties of fiber. In animal studies, propionic acid has been shown to
inhibit HMG-CoA reductase, an enzyme involved in the production of cholesterol by the liver.
By lowering the activity of this enzyme, propionic acid helps lower blood cholesterol levels.
In addition, prunes' soluble fibers help to lower cholesterol by binding to bile acids and removing
them from the body via the feces. Bile acids are compounds used to digest fat that are
manufactured by the liver from cholesterol. When they are excreted along with prunes' fiber, the

liver must manufacture new bile acids and uses up more cholesterol, thus lowering the amount of
cholesterol in circulation. Soluble fiber may also reduce the amount of cholesterol manufactured
by the liver.
Lastly, the insoluble fiber provided by prunes feed friendly bacteria in the digestive tract, which
helps to maintain larger populations of friendly bacteria. In addition to producing the helpful
short-chain fatty acids described above, friendly bacteria play an important protective role by
crowding out pathogenic (disease-causing) bacteria and preventing them from surviving in the
intestinal tract.

Description
One of the unique things about plums is that there are so many varieties available. Not only do
over 2,000 varieties of plums exist, but over 100 are available in the United States alone. So, if
you are looking for a juicy, sweet tasting fruit that comes in a panorama of colors, plums are for
you.
Plums are classified into six general categoriesJapanese, American, Damson, Ornamental,
Wild and European/Gardenwhose size, shape and colors vary. Although usually round, plums
can also be oval or heart-shaped. The skins of plums can be red, purple, blue-black, red, green,
yellow or amber, while their flesh comes in hues such as yellow, green and pink and orangea
virtual rainbow.
Plums belong to the Prunus genus of plants and are relatives of the peach, nectarine and almond.
They are all considered "drupes," fruits that have a hard stone pit surrounding their seeds. When
plums are dried, they become the fruit we know as prunes.
Prunes are nutritious fruits that are extremely fun to eat since they have a sweet, deep taste and a
sticky, chewy texture. Prunes are actually dried plums, more specifically the dried version of
European plums, including the Agen variety.
Unfortunately for the delicious and quite beneficial prune, its name has acquired a somewhat
negative connotation, being associated with wrinkles, old age and sluggish gastrointestinal tracts.
As our Health Benefits section shows, nothing could be further from the truth. To give prunes
some PR that may help overcome this stigma and to promote prunes to their rightful place in the
American diet, they have been informally christened with another name, a name that reflects
their heritage . . . the "dried plum."

History
With the large number of plums available, it is not surprising that the various types have different
heritages and places of origin. The European plum is thought to have been discovered around
two thousand years ago, originating in the area near the Caspian Sea. Even in ancient Roman
times, there were already over 300 varieties of European plums. European plums made their way

across the Atlantic Ocean with the pilgrims, who introduced them into the United States in the
17th century.
While Japanese plums actually originated in China, they derived their name from the country
where much of their cultivation and development occurred. Japanese plums were introduced to
the U.S. in the late 19th century. Today, the United States, Russia, China and Romania are among
the main producers of commercially grown plums.
The process of drying plums to make prunes is thought to have originated thousands of years ago
in an area near the Caspian Sea, the same region where the prune-producing European plums
originated. They spread throughout Europe with the migration of different cultures and
civilizations.
The process of drying plums to produce prunes took hold in California, now the leading producer
of prunes worldwide, in the mid-19th century when Louis Pellier planted grafted plum tree
cuttings brought back with him from his native France. Among these trees were those belonging
to the Agen variety, the type of plum that is extremely well suited to be dried to make prunes.

How to Select and Store

Plums
If you want to purchase plums that are ripe and ready to eat, look for ones that yield to gentle
pressure and that are slightly soft at their tip. While you can also purchase plums that are firm
and ripen them at home, avoid those that are excessively hard as they will be immature and will
probably not develop a good taste and texture profile. Good quality plums will feature a rich
color and may still have a slight whitish bloom, reflecting that they have not been overhandled.
They should also be free of punctures, bruises or any signs of decay. Plums are generally
available in the marketplace from May through the early fall.
Plums that are not yet ripe can be left at room temperature. As this fruit tends to mature quickly,
check on them in the next day or two to ensure that they do not become overripe. Once they are
ripe, plums can be stored in the refrigerator for a few days. While plums can be frozen, to ensure
maximum taste remove their stone pits before placing them in the freezer.

Prunes
Prunes are sold either with their pits or already pitted. The form you choose should depend upon
your personal preference and recipe needs.
Ideally, you should purchase prunes that are sold in transparent containers so that you can
evaluate them for quality. They should be plump, shiny, relatively soft and free of mold. If the
packages are opaque, ensure that they are tightly sealed so that the prunes will not have lost any
moisture. As with any other dried fruit, try to purchase prunes that are not processed with food
preservatives such as sulfites.

Prunes should be stored in an airtight container in a cool, dry and dark place where they will
keep for several months. Storing them in the refrigerator will extend their freshness, allowing
them to keep for about six months. Regardless of where you store them, make sure that when
you open the container, you reseal it tightly to prevent the prunes from losing moisture.

Tips for Preparing and Cooking

Tips for Preparing Plums
Plums are delicious eaten as is. If the plums have been in the refrigerator, allow them to approach
room temperature before eating them as this will help them attain the maximum juiciness and
sweetness. If you want to first remove the pit before eating or cooking, cut the plum in half
lengthwise, gently twist the halves in opposite directions and then carefully take out the pit.
Plums can also be used in a variety of recipes and are usually baked or poached. If you want to
remove the skin, this process can be made easier by first blanching the plum in boiling water for
30 seconds. Once you remove the fruits from the water, quickly run them under cold water
before peeling to stop the blanching process and allow for easier handling.

Tips for Preparing Prunes

If you have prunes that are extremely dry, soaking them in hot water for a few minutes will help
to refresh them. If you are planning on cooking the prunes, soaking them in water or juice
beforehand will reduce the cooking time.

How to Enjoy
PLUMS
A Few Quick Serving Ideas

Make pizza with a twist by broiling sliced plums, goat cheese, walnuts and sage on top of
a whole wheat pita bread or pizza crust.

For a delightful dessert, poach plums in a red wine and serve with lemon zest.

Bake pitted plum halves in a 200F(93C) oven until they are wrinkled. Then mix them
into a rye bread recipe for a scrumptiously sweet and hardy bread.

Blend stewed plums and combine with yogurt and honey for wonderful cold soup.

Add plum slices to cold cereal.

WHFoods Recipes That Feature Plums

PRUNES
A Few Quick Serving Ideas

Serve stewed prunes with rosemary-scented braised lamb and enjoy this Middle Eastern
inspired meal.

Serve stewed or soaked prunes on top of pancakes and waffles.

Combine diced dried prunes with other dried fruits and nuts to make homemade trail mix.

Prunes make a delicious addition to poultry stuffing.

Individual Concerns
Plums, Prunes, and Oxalates

Plums and prunes are among a small number of foods that contain measurable amounts of
oxalates, naturally-occurring substances found in plants, animals, and human beings. When
oxalates become too concentrated in body fluids, they can crystallize and cause health problems.
For this reason, individuals with already existing and untreated kidney or gallbladder problems
may want to avoid eating plums. Laboratory studies have shown that oxalates may also interfere
with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen,
the ability of oxalates to lower calcium absorption is relatively small and definitely does not
outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your
digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your
meals, you will get significant benefitsincluding absorption of calciumfrom calcium-rich
foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not
discourage a person focused on ensuring that they are meeting their calcium requirements from
eating these nutrient-rich foods because of their oxalate content. For more on this subject, please
see "Can you tell me what oxalates are and in which foods they can be found?"

Nutritional Profile
Plums are a very good source of vitamin C. They are also a good source of vitamin K, copper,
dietary fiber, and potassium.
For an in-depth nutritional profile click here: Plum.

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for
Plums & Prunes is also available. This profile includes information on a full array of nutrients,

including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty
acids, amino acids and more.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the
calories they contain, we created a Food Rating System. This system allows us to highlight the
foods that are especially rich in particular nutrients. The following chart shows the nutrients for
which this food is either an excellent, very good, or good source (below the chart you will find a
table that explains these qualifications). If a nutrient is not listed in the chart, it does not
necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided
in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth
nutritional profile that includes values for dozens of nutrients - not just the ones rated as
excellent, very good, or good - please use the link below the chart.) To read this chart accurately,
you'll need to glance up in the top left corner where you will find the name of the food and the
serving size we used to calculate the food's nutrient composition. This serving size will tell you
how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now,
returning to the chart itself, you can look next to the nutrient name in order to find the nutrient
amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density
that we calculated for this food and nutrient, and the rating we established in our rating system.
For most of our nutrient ratings, we adopted the government standards for food labeling that are
found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."

Plum, fresh
1.00 2-1/8 inches
66.00 grams
Calories: 30
GI: low
Nutrient
Amount
vitamin C
6.27 mg
vitamin K
4.22 mcg
copper
0.04 mg
fiber
0.92 g
potassium
103.62 mg
World's Healthiest
Foods Rating
excellent
very good
good

DRI/DV
(%)
8
5
4
4
3

Nutrient
Density
5.0
2.8
2.6
2.2
1.8

World's Healthiest
Foods Rating
very good
good
good
good
good

Rule
DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

Health Benefits of Plums:

Plums neutralize the harmful effects of free radicals and protects against the development of
health conditions like asthma, arthritis, heart stroke and cancer. The antioxidants found in this
fruit protect the body from free radicals that speed up the ageing process. Zea xanthin, an
important dietary cartenoids, selectively absorbs into the retinal were it provides antioxidant and
protective UV light filtering functions. These antioxidants are particularly effective in
neutralizing destructive oxygen radical called superoxide anion radical and are known to prevent
oxygen based damage to fats, such as fats that comprise a substantial portion of the brain cells or
neurons. The antioxidants in this fruit also improve memory by neutralizing cell damaging
radicals.
1. The compounds, sorbitol and isatin found in plums help to regulate the functioning of the
digestive system (2) and relieve constipation.
2. Vitamin C in plum helps the body to develop resistance against infectious agents, counter
inflammation and free radicals (3).
3. Plum are also good for eye sight (4) and for maintaining healthy mucous membranes and skin.
It also protects cholesterol from becoming oxidized by free radicals. Oxidized cholesterol builds
up in the arteries to damage blood vessels. Vitamin C in plums is extremely helpful for
controlling heart diseases (5) in diabetic patients.
4. Some studies have connected plum to cancer prevention especially of breast, gastrointestinal
and respiratory tract cancers (6). Anthocyanins, reddish blue pigment in this fruit protects against
cancer by mopping free radicals. Vitamin A found in plums is also known to protect from oral
and cavity cancer. Plums are particularly good in preventing breast cancer. The antioxidants
power of plum and their phytonutrients cease the development of breast cancer cells without
killing healthy cells.
5. Plum also helps in maintaining the heart health. It contains antioxidants that help to get rid of
the free radicals and prevent cholesterol oxidation. Cholesterol oxidation is a threat to healthy
blood vessel which may eventually lead to a number of heart diseases such as heart stroke and
high cholesterol. It contains potassium which is an important component of cell and body fluids
that help in controlling heart rate and blood pressure. It also prevents platelet clotting which may
result in disease like Arthrosclerosis, high blood pressure, stroke and coronary heart disease. It
also maintains a level of healthy blood pressure. Fibre in plums helps to lower cholesterol levels
(7). Plums also contain vitamin B6 which prevents homocysteine levels and reduces the
possibility of heart attack.
6. Both plums and prunes are known to be effective natural laxative (8) and can help to maintain
regular bowel habits.

7. Plum can also help to protect against macular degeneration. Eating 3 servings of this fruit
daily can lower the risk of developing age related macular degeneration (9). Try adding diced
plums to your morning cereals or salads.
8. Plum and prunes have the increased ability to absorb iron in the body (10). This ability is due
to the high vitamin C content in this fruit. Iron in plum is highly required for red blood cells
formation. It improves blood circulation in the body and prevents anaemia.
9. It also removes toxins (11) and prevents constipation leading to lose weight naturally. Plum is
rich in fibre and antioxidants which aid proper digestion and good metabolism. It contains citric
acid which prevents tiredness and cramps. It also improves liver and gastrointestinal function.
Thus eating plums or drinking plum juice regularly will help you to shed those extra pounds
easily (12).
10. Plums rank quite low in glychemic index, so eating plums controls the blood sugar level and
reduces the risk of developing type 2 diabetes. The phytonutrients found in plums control the
release of glucose into the blood after you have just eaten your meal and regulate insulin spike
between the meals. So it is recommended that diabetic patients should incorporate plums in their
diet as it will not worsen the situation and will keep them healthy (13).
11. The soluble fibre in plum also helps to lower cholesterol (14) by soaking up extra bile in the
intestine and then excreting it. Bile is made in the liver to digest fat. When the body excretes bile,
along with fibre, the liver makes use of cholesterol in the body to make more bile thereby
lowering the amount in circulation in the body. Soluble fibre also inhabits the amount of
cholesterol manufactured by the liver in the first place.
12. Plum also assists the body in making healthy tissues and strong immune system (15). It
prevents cold and flu and is helpful to people who suffer from recurrent infections.
13. Several researches have concluded that eating plums boosts bone health, especially of post
menopausal women. It reverses bone loss due to rich amount of penoic and flavonoids
compounds. It has the higher bone mineral density in the spine and forearms. It also contains
boron which plays an important role in ossification and actively participates in the preservation
of bone density and general upkeep of your bones (16).
14. Magnesium in plum is necessary for muscle contraction and nervous impulses (17).
15. Prunes have a good amount of folic acid and calcium which contributes to the supply of
folates. Folate is very essential for pregnant women and for the growth of foetus.
16. Plum also has diuretic and detoxifying effect on the body (18).