Hungarian plums – properties, nutritional values and vitamins

What vitamins and minerals do plums contain?

Plums contain vitamin C, vitamin K, and small amounts of B vitamins, including vitamin B6. Among the minerals, we find potassium, as well as smaller amounts of magnesium, phosphorus, calcium, and iron.

This does not mean, however, that plums are an exceptionally concentrated source of vitamins. nutritional properties rather, they result from the combination of many components present in the whole fruit.

Potassium contributes to the proper functioning of the nervous system and muscles, among other things, and helps maintain normal blood pressure. However, plums also contain interesting nutrients that aren't found in typical vitamin and mineral lists.

Polyphenols in plums – not just vitamins

Plums are a source of various phenolic compounds. Prunus domestica Among other things, chlorogenic and neochlorogenic acid, rutin, proanthocyanidins, and anthocyanins were identified, which are responsible for the dark color of some varieties. The content of individual polyphenols can vary significantly between varieties.

These compounds exhibit antioxidant activity, which is why plums are the subject of research on issues such as oxidative stress and cardiovascular risk factors. However, this should not be interpreted as meaning that simply consuming plums will lower cholesterol or prevent cardiovascular disease.

Review of research on Prunus domestica and Prunus salicina points to potentially beneficial avenues of action, but the authors rated the overall level of evidence as low. Importantly, many of the human studies involved dried, not fresh, fruit.

Plums and the intestines – where do their laxative properties come from?

This is one of the most interesting properties of plums. However, their effect on the digestive system should not be explained solely by the presence of fiber.

Fresh plums provide dietary fiber, but also contains sorbitol. This is a naturally occurring sugar alcohol that is incompletely absorbed in the small intestine. In larger amounts, it can promote water retention in the intestine and facilitate bowel movements.

In the case of prunes, attention is drawn to the synergistic effects of fiber, sorbitol, and phenolic compounds. A randomized trial of people with chronic constipation showed that prunes improved the frequency of spontaneous bowel movements and stool consistency compared to psyllium.

A subsequent systematic review also found favorable results for stool frequency and consistency, although the authors emphasized the limited number of studies and the need for further, better-quality work.

Interestingly, Scientific research also covered dried plum juice. In a randomized, placebo-controlled study, its consumption by individuals with chronic constipation reduced the incidence of hard, lumpy stools and increased the proportion of stools with normal consistency. The juice studied contained sorbitol, pectin, and polyphenols.

This doesn't mean, of course, that every plum or every juice acts as a laxative. The reaction depends on, among other things, the amount consumed and individual tolerance.