Plums: Complete Vitamin Profile

Plums ‐ Vitamin Information

The Nutritional Composition of Plums: An Overview

Plum is a drupe fruit, not just a delicious snack but also an excellent source of nutrients. It comes from the prunus family and is low in calories, making it an ideal choice for those looking for a healthy option to fulfill their daily nutrient needs. Plum is filled with vitamins, minerals, and antioxidants that offer numerous health benefits. This paper aims to explore the concentrations of each vitamin found inside plums and examine how they promote human wellbeing.

Vitamin C

A single plum contains 8-9 mg of Vitamin C, which can account for 8%-13% of our recommended daily intake of this essential nutrient. Among its many roles, Vitamin C regulates biological functions related to immunity and helps protect against ailments such as the common cold. Furthermore, Vitamin C works as an antioxidant by scavenging free radicals that may otherwise induce harmful cellular processes. As humans lack the capacity to synthesise Vitamin C, consuming adequate amounts of naturally occurring sources may prove immensely beneficial for reducing oxidative stress.

Vitamin A

Found in abundance within plums is Vitamin A or retinol. This molecule has multiple implications on physiological systems such as vision and reproduction due to its ability to influence gene transcription. However, when consumed in large doses, Vitamin A could be toxic, thus making moderation key to deriving potential health benefits from this important micronutrient. One small plum possesses up to 15 mg of Vitamin A per kilogram of weight, providing 19% of the recommended daily allotment for women between 19-50 years old.

Vitamin K

Another highly versatile vitamin hiding in plain sight within a plum’s flesh is Vitamin K. Its primary role revolves around blood clotting and metabolism; however, research indicates that it also improves bone density and calcium absorption. Despite only accounting for 6% of the RDI of nutritional Vitamin K, adding one medium-sized plum to our diets daily would significantly increase a person’s consumption of this fat-soluble vitamin.

Vitamin E

Similar to Vitamin C, Vitamin E acts mainly as an antioxidant defending against damaging molecules known as "free radicals". Though often neglected in daily diets, this critical nutrient regulates cell signalling pathways, vascular permeability, and immune responses. One serving size (illustrated as 1/4 cup) of cubed freshly picked plums contain approximately 0.2 mg of Vitamin E, fulfilling 3% of the Recommended Dietary Intake (RDI).

Iron

Although iron bears little significance concerning vitamins, it is still a dietary mineral that deserves mention here. Iron plays a crucial role in oxygen transport, enzyme activation, and hormone synthesis. Low levels of this trace mineral have been linked to epigenetic changes leading to increased risks of developing type 2 diabetes. To maintain healthy stores of this important nutrient, include plums into your regular diet since one medium-sized example can contribute more than 4% of the suggested daily intake.

Folate

Also known as B-vitamins, folate provides significant populations' growth and development protections. During pregnancy, these compounds reduce the chances of pregnancies ending prematurely, promoting full term deliveries by aiding in fetal neural tube formation. Adults should strive towards an intake of 400 mcg of folate per day to ensure optimal circulation and brain functioning. Research demonstrates that one cup of sliced fresh plums supplies around 16 mcg of folate, covering 4% of the daily requirement.

Overall, it doesn’t take much effort to gain all of the abovementioned vitamins from natural sources. Not only do plums taste great, but they are packed with nutritious ingredients such as Vitamins C, A, K, E, Iron, and Folate. These play a pivotal part on maintaining digestive tract functionality and overall health. By incorporating plums into ones daily routine even if figuratively, people can support well-being while getting most of the important vitamins and minerals needed through a convenient dietary inclusion.