Plum Fruit Benefits: World's Highest Source of Vitamin C
A native of North Australia Kakadu plums is one of the renowned types of plums that are in limelight these days. This is exclusively due to the range of benefits it provides. Plum is an extremely nutritious fruit and offers a wide variety of health benefits, including skincare. This is the reason, you can find this fruit in many skin care products like vitamin C face wash or toner.
But, what makes this fruit so special? Why people are behind to get plum fruit benefits? Let's explore the amazing benefits of plums and how they can help to revive your skin and overall health:
- What does the plum contain?
- Kakadu Plum – The richest source of Vitamin C
- What does plum for skin?
- Overall health benefits of plum
What does the plum contain?
Plum Fruits are stuffed with a mixture of phytochemicals, antioxidants, minerals and vitamins. They are regarded as the powerhouse of vitamin C, vitamin A, vitamin B1 and vitamin K and also the minerals like calcium, zinc, potassium, fluoride, phosphorus and magnesium.
We can consume the plum as fresh or they can be consumed dried. From improving various health conditions like osteoporosis, constipation to showing anti-ageing effects, dried plum benefits are limitless.
Some of the ingredients found in the plum are:
Plums are a very good source of ellagic acid and ellagic acid is a type of organic acid. The dried fruit of plum contains around 3.5 ounces per 100 grams of ellagic acid. The amount of ellagic acid generally depends upon the soil, climate, tree and storage conditions.
Ellagic acid is a polyphenol and it is well known for its strong antioxidant action. This antioxidant action is linked to several health benefits that include, antimicrobial, anticancer, prebiotic and anti-inflammatory effects.
Animal studies have shown the anticancer activity of the ellagic acid by blocking the growth of the tumour and killing of various cancer cells. Ellagic acid is also found in walnuts, almonds and strawberries but plum is the richest source.
Plums are also
one of the excellent sources of antioxidants.
Plum Fruit possesses around 13.5 times more antioxidant activity than blueberries and around 5 times the amount of the polyphenols
Antioxidants neutralize the free radicals and these free radicals are produced naturally in the body but environmental pollution, smoke or poor diet can lead to increase in their number and if not neutralized, they can cause oxidative stress and various health problems lie autoimmune diseases, diabetes, brain degeneration and kidney and heart diseases.
Antioxidants present in the plum binds to the free radicals and prevents the toxic effects. Antioxidants include:
Flavonols are associated with the health of the heart and possess anticancer, antiviral and stroke reducing effects. Kaempferol and quercetin and type of flavonols present in the plum.
Anthocyanins are the coloured pigments that are found in the fruits and vegetables and are associated with the urinary tract health. They also possess anti-ageing properties along with improving eye health and memory.
Lutein is a carotenoid that is directly linked to the health of the eye and protects against heart diseases and macular degeneration.
Aromatic acids are the ellagic acid and the gallic acid. Ellagic acid we have talked about earlier and gallic acid helps in preventing neurodegenerative disorders.
Kakadu Plum – The richest source of Vitamin C
Kakadu Plum is the world's major source of natural vitamin C. It is also known as billy goat plum or gubinge. It is a small plum fruit that is generally found across Northern Australia.
It has a sweet taste and leaves a pleasant bitterness in the end. Traditionally Kakadu plum was used as a soothing balm for the limbs and as an antiseptic. It was also used to treat headaches, colds and flu.
Kakadu plum being the richest source of vitamin C in the world provides over 3000% of your daily need. It is an interesting cocktail of polyphenols and antioxidants.
Studies have found that people having diets high in vitamin C had a lower risk of heart disease by 16% other than normal people. Foods rich in vitamin C fastens the absorption of the plant sources of iron. Addition of only 100 mg of vitamin C in the diet improves around 67% of the absorption. As we know that vitamin C itself is a powerful antioxidant.
It boosts the immune system, plays a major role in the synthesis of collagen, absorption of the iron, the health of the heart and reduces the oxidative stress. The content of the vitamin C in the Kakadu plum decreases very rapidly as soon as the fruit is picked therefore they are usually frozen for the sale and transport.
Nonetheless, Kakadu plum remains the highest source of vitamin C either fresh or cooked.
What does plum for skin?
1. Improves Skin Complexion
Dark spots, sun-damaged skin, blemishes or acne marks turn your skin dark and dull. This significantly affects your complexion. Plum fruit can help you out. Being a rich source of vitamin C, this fruit acts as a good depigmenting agent. This way it reduces the spots and blemishes makes skin brighter and radiant.
2. Repairs Photo-damaged Skin
Vitamin C is a potent antioxidant. An antioxidant helps to neutralize the free radicals and reduces the oxidative stress caused by free radicals. Harmful UV rays on extreme exposure are also known to lead to free radicals in the skin and body. Being the richest source of vitamin C, Kakadu plum fruit is excellently known to cope with this photodamage.
3. Reduces The Appearance Of Wrinkles
Antioxidants not only repair photodamaged skin, but also aids in firming the skin. This fruit helps to improve the collagen levels of the skin, reduces free radicals and helps to improves the integrity of the skin. This means the fruit has anti-ageing properties.
Topical application of vitamin C for at least three months reduces wrinkles and also even the skin tone and texture. Also, the minerals present in plum helps to prevent premature ageing.
Overall health benefits of plum
1. Protection Against Immune System Deficiencie
If you are undergoing stress, drinking alcohol, smoking or engaged in some nutrient-depleting activities, vitamin C is the first ingredient you should opt for. This happens when our immune system is compromised. Taking natural vitamin C or vitamin C tablets can prepare the defence system of the body by boosting up immunity. Therefore vitamin C plays an important role in the defence mechanism of the body.
2. Reduces The Risk Of Cardiovascular Diseases
Kakadu plum being the richest source of vitamin C is a very good choice for the prevention of coronary heart disease. Plum contains a soluble fibre, which is known for reducing bad cholesterol and also for cardio-protective effects. A decrease in heart failure is seen with the increase in the plasma vitamin C. Studies show around a 9% reduction in the risk of heart-related diseases by increasing the intake of vitamin C.
3. Prevents From Inflammatory Diseases
Being rich in oleic acid and vitamin C, this fruit exhibits potential anti-inflammatory properties. These effects have proven to be effective in lowering the risk of diseases, including rheumatoid arthritis, irritable bowel syndrome (IBS) or Alzheimer’s disease.
Kakadu plums are very healthy for you. They are high in antioxidants, vitamins and minerals. They are low in calories yet high in fibre. They are an excellent source of vitamin C and are full of other beneficial nutrients. We hope you enjoyed reading about how good plums are for you and your skin. If you would like to learn more about these healthy fruits, please contact us anytime at firstname.lastname@example.org. Thank you for reading, we are always excited when one of our posts is able to provide useful information on a topic like this!
1. What are the benefits of plum?
Plum is said to have anti-inflammatory, antibacterial, anti aging and cancer prevention effects as it contains a huge number of antioxidants and phytonutrients. It also reduces the blood sugar level (type 2 diabetes) and improves bone health and also lowers down the blood pressure.
2. Is plum good for skin?
Plum increases the circulation of the blood to the skin and helps in the development of the new skin which ultimately reduces the appearance of the scars. Plums also improve the elasticity and texture of the skin.
3. How many plums can I eat in a day?
80 grams of plum can be taken per day. 2-3 medium-sized plums are sufficient in a day. As they can be eaten raw or cooked, you can easily add them into your diet.
4. What is the best time to eat plums?
The best time to eat plum is in the morning after having a glass of water. Try to avoid eating the fruit in the night as it may not be digested properly. Maintain a gap of at least 30 minutes in between a meal and a fruit snack.
Health, Beauty & Wellness Writer
M.Sc. in Biochemistry
Being passionate about knowing the secrets of how to keep body and skin healthy, fit and aesthetically beautiful, she came into the profession of writing skin and hair care articles.