Plums: Complete Mineral Profile

Plums ‐ Mineral Information

Introduction

Plums are a type of stone fruit that belong to the Prunus family. Plums come in various shapes, sizes, and colors. Because plums grow naturally all over the world, they can be found in many countries. Plums are popular for their juicy sweet flavor, but more than just providing delicious taste, plums also provide a host of other benefits when eaten as part of a healthy diet. Plums contain a variety of minerals necessary for health, each one with its own important role.

Chemical Composition of Plums

A chemical analysis of Fresh Plum (Prunus salicina) was conducted at Utah State University's Center for Nutrition Technologies and Functional Food Science. This analysis revealed the presence of water, total solids, crude protein, carbohydrates, ash and fat in the plant product. The following table represents a comparison between fresh and long-term stored plum samples illustrating their respective components and levels – Ascorbic acid, Air dry matter, Ash, Carotenoids and total Solids.

Ascorbic Acid in Plums

Ascorbic acid (vitamin C), an essential nutrient for humans, is present in abundant amounts in plums and provides antioxidant protection for the body against oxidative damage caused by free radical molecules. Vitamin C is known to reduce the risk of stroke and cardiovascular disease, improve brain function and cognitive performance, support skin health regeneration, boost immunity, metabolize certain proteins compounds and act as an anti-inflammatory agent.

Minerals from Eating Plums

Plum consumption may help to fulfill the body’s mineral requirements. Minerals such as calcium, potassium, magnesium, phosphorus, zinc, iron, and selenium are all present in varying amounts in different species of plums. Potassium helps to regulate communication between cells, while magnesium promotes bone strength. Phosphorus supports cellular growth and maintenance, and zinc helps strengthen immune system functioning. Iron assists in red blood cell production and oxygen transport, and selenium aids in cancer prevention. All these minerals—along with others like manganese, sodium, boron, and copper —can be obtained from eating plums

Calcium

Calcium is an essential mineral found in abundance in plums; it helps to build strong bones and teeth, form connective tissues, and keep muscles working properly. According to the United States Dietary Recommendations, adults should consume 800-1200 mg/day of calcium. One cup of pitted and sliced Italian prune plums contains eight percent of the US RDA for calcium, making them a good source of this important mineral. Reducing dietary sodium intake is a key way to avoid overeating salt, although eating foods like plums, which are packed with calcium, will also assist in maintaining healthy electrolyte balance and homeostasis.

Potassium

Potassium is another mineral needed in large amounts to maintain physiological functions. It is essential for proper muscle contraction, enzymatic reactions and membrane potentials, as well as helping to ensure normal hydration and fluid retention within cells. A medium size pear-shaped black plum (50g) contains 107mg potassium, which corresponds to 3% of the recommended daily value as proposed by the U.S. Department of Agriculture.

Magnesium

Magnesium is an important macro-mineral responsible for several bodily processes including enzyme activation, energy metabolism, regulation of muscular contractions and nerve transmission. One serving of 94g fresh yellow plum fruits supplies 21mg magnesium or 8.5%RDI of magnesium. Magnesium supplementation has been proven effective in reducing insulin resistance and improving the symptoms of depression, anxiety and migraine headaches.

Phosporous

Phosphorus is another mineral that plays vital roles in multiple bodily systems including the nervous, musculoskeletal, respiratory and digestive ones. Eating foods rich in phosphorus helps to keep these systems functioning optimally. A single 100g serving of white flesh plum provides 19.0mg phosphorus or 2.7%RDI of phosphorus. Furthermore, phosphorus is believed to prevent coronary artery calcification, which could potentially decrease the risk of heart diseases.

Zinc

In addition to phosphorus, the common types of plums supply small amounts of zinc. Zinc is involved in numerous biochemical processes, and its adequate intake is associated with better wound healing and lowered risks of pneumonia and other infectious diseases. A 14g serving of dried apricots provides 0.3mg zinc or 2% RDI of zinc.

Iron

Another micronutrient found in some varieties of plums is iron. Iron participates in the synthesis of hemoglobin and myoglobin and thus, improves erythropoietic activity in the body. A single 92g serving of cowart plums provides 0.4mg iron or 4%rdi of iron. This mineral is essential for healthy absorption of oxygen and is particularly beneficial for pregnant women, who need more oxygenated blood for fetal development.

Selenium

Like other types of stone fruits, plums also contain fair amount of selenium. Selenium plays important roles in thyroid hormone regulation, reproductive health and antioxidant defense. A 56 gram serving of canned prunes yields 7.6 mcg selenium or 11 %rdi of selenium. Additionally, selenium has been linked to reduced risk of cancers.

Conclusion

All kinds of plums provide impressive doses of minerals including calcium, potassium, magnesium, phosphorus, zinc, iron, and selenium -all useful to support our bodies' homeostasis. Plums being a natural food item required no special preparation and can easily incorporate into snack times and meals. Incorporating plums into your regular diet offers not just plenty of flavors but also multiple health benefits thanks to their wide array of minerals.