One plum equals one handful of blueberries when it comes to the amount of antioxidants. This “queen” of marmalade brings yet another “royal sash”: it is the first choice for constipation.
This fruit is every housewife’s choice when preparing their winter store foods, and besides being often used for preparation of marmalade and for plum dumplings, it is also very beneficial to eat this fruit fresh since it is rich in vitamin C (5 to 8 mg per 100 grams, depending on the type), vitamin B6, copper, vitamin B2, vitamin B3, vitamin K, magnesium, iron, and potassium- 240 mg per 100 grams. Moreover plums are rich in fiber-2 grams of fiber per 100 grams of plums, and it is still a low caloric food.
Previous researches showed that plums strengthen the bones, lower the risk from colon cancer and the consumption of 12 average size plums per day during two months lowers the level of “bad” cholesterol and LDL.
But these are not all the benefits that the “Queen” offers. Moreover, by consuming around 12 dry plums per day, i.e. 100 grams for three months will significantly increase the blood markers which indicate an increase in bone density-according to one study.
Dihydroxyphenyl isatin is an ingredient found in the plum due to which (besides other ingredients) this fruit has laxative effects. Moreover it is helped by sorbitol, phenols and vegetable fibers. All in all, 25 grams of dry plums, which is an equivalent of, in average, three fruits, will ensure you the 5 percent of needed daily intake of fiber-for men from 19 to 50 the needed intake is 25 percent, and for women of the same age group-7 percent.