If you ever wanted to try a new nutrient-packed fruit juice,plumjuice is an excellent option. Widely available with uniqueantioxidantsand organic compounds to improve your health, this juice is something you should definitely add to your shopping list.
What is Plum Juice?
For those who don’t know,prunesare actually just dried plums, and whileprune juicetends to be more popular and has a highersugarcontent, many people also add plum juice to their diet for its令人印象深刻的浓度of nutrients. Plum juice is typically extracted by removing the pit and then pressing or centrifugally removing all of the viable juice from the fruit.
When you consume thisfiber-rich beverage, it can have rapid and noticeable effects on yourdigestivesystem. So when trying this drink for the first time, have only a small amount and see how your body reacts.
Two glasses of tart and sweet pure plum juice. Photo Credit: Shutterstock
| Serving Size : | |
|---|---|
| Nutrient | Value |
| 水[g] | 84.02 |
| Energy[kcal] | 58 |
| Energy[kJ] | 243 |
| Protein[g] | 0.51 |
| Total lipid (fat)[g] | 0.02 |
| Ash[g] | 0.3 |
| Carbohydrate, by difference[g] | 15.15 |
| Fiber, total dietary[g] | 0.9 |
| Sugars, total including NLEA[g] | 14.22 |
| Calcium, Ca[mg] | 10 |
| Iron, Fe[mg] | 0.34 |
| Magnesium, Mg[mg] | 8 |
| Phosphorus, P[mg] | 15 |
| Potassium, K[mg] | 154 |
| Sodium, Na[mg] | 1 |
| Zinc, Zn[mg] | 0.11 |
| Copper, Cu[mg] | 0.05 |
| Manganese, Mn[mg] | 0.03 |
| Vitamin C, total ascorbic acid[mg] | 2.8 |
| Thiamin[mg] | 0.02 |
| Riboflavin[mg] | 0.06 |
| Niacin[mg] | 0.47 |
| Pantothenic acid[mg] | 0.07 |
| Vitamin B-6[mg] | 0.03 |
| Folate, total[µg] | 3 |
| Folate, food[µg] | 3 |
| Folate, DFE[µg] | 3 |
| Choline, total[mg] | 1.3 |
| Vitamin A, RAE[µg] | 50 |
| Carotene, beta[µg] | 554 |
| Cryptoxanthin, beta[µg] | 102 |
| Vitamin A, IU[IU] | 1009 |
| Lutein + zeaxanthin[µg] | 49 |
| Vitamin E (alpha-tocopherol)[mg] | 0.18 |
| Vitamin K (phylloquinone)[µg] | 4.3 |
| 总饱和脂肪酸,[g] | 0 |
| 16:0[g] | 0 |
| Fatty acids, total monounsaturated[g] | 0.01 |
| 18:1[g] | 0.01 |
| Fatty acids, total polyunsaturated[g] | 0.01 |
| 18:2[g] | 0.01 |
| Threonine[g] | 0.01 |
| Isoleucine[g] | 0.01 |
| Leucine[g] | 0.01 |
| Lysine[g] | 0.01 |
| Methionine[g] | 0 |
| Cystine[g] | 0 |
| Phenylalanine[g] | 0.01 |
| Tyrosine[g] | 0 |
| Valine[g] | 0.01 |
| Arginine[g] | 0.01 |
| Histidine[g] | 0.01 |
| 丙氨酸[g] | 0.02 |
| Aspartic acid[g] | 0.16 |
| Glutamic acid[g] | 0.02 |
| Glycine[g] | 0.01 |
| Proline[g] | 0.02 |
| Serine[g] | 0.01 |
| Sources include :USDA | |
Plum Juice Benefits
The most important health benefits of plum juice include aidingweight loss, preventingheartattacks, boosting vision, reducingconstipation, and helping in pregnancy, among others.
Aids in Digestion
The fiber in this juice canstimulateperistalticmotion and promote healthierdigestion. As a natural laxative and diuretic, this juice is popular among older individuals who need help staying regular.
Boosts Cognition
Plum juice has beenfoundto contain phenolics that help in improving your memory and boosting yourcognitioneven as you age.
Improves Vision
There is a good amount ofvitamin Afound in this juice, which can help to reduce oxidative stress in the retina, lower the risk for macular degeneration, and slow the development ofcataracts.
Helps in Pregnancy
You should always check with your doctor before adding anything new to your pregnancy diet. However, plum juice can help to prevent infection, promote normal growth and development, and ensure healthy blood flow, all of which is good for both mother and child.
Weight Loss
The dietary fiberfoundin plum juice can help you feel full throughout the day and prevent you from reaching for snacks orovereatingat mealtime. Thus, it helps you stay within your calorie intake limits.
Regulates Cholesterol Levels
Phenols are an importanttype ofantioxidant that can reduce the oxidative effects oncholesterol, thus protecting you fromatherosclerosis, heart attack, and stroke.
Prevents Chronic Diseases
The antioxidant capacity of this juice is quite high and is known to lower the risk of many chronic diseases such asarthritisand heart diseases.
Anticancer Potential
Plum juice can be a great option for those who have a risk of developingcancer. The phenolic compounds in some plum varieties have shown certain antiproliferation activity inresearch conducted by Texas A&M Universityin 2014. It also shows that plums are able to exert cytotoxic effects againstbreast cancer细胞而又不会影响正常愈合thy cells.
Plum Juice Side Effects
Plum juice is perfectly healthy for most people if taken in moderation. However, if consumed in excess, it can cause some unpleasant side effects, such asdiarrhea, cramping, and even weight gain.
Stomach Issues
Since plum juice is known to improve digestion and stimulate bowel movements, thanks to the high level of dietary fiber it contains. But by overconsuming, it can cause cramping, bloating, loose stools and diarrhea, which can lead todehydrationand otherproblems.
Weight Gain
就像many other fruit juices, plum juice does have a notable amount of calories, so drinking too much of it will shoot up your overall calorie count, which can lead to weight gain if you don’t factor these extra calories into your daily total.
Plum Juice vs. Prune Juice
Plum juice and prune juice are indistinguishable for many people, both in terms of taste and appearance, but there are some differences, despite coming from the same fruit in two different states. The juice extracted of plums tends to have less sugar by volume than prune juice, as well as more fiber,potassium, and a higherconcentrationof other nutrients, such asvitamin K,copper, andiron. Plum juice has slightly fewer calories but may have a small amount of fat. In terms of health benefits, they overlap significantly and when it comes to taste, prune juice has a slightly sweeter flavor, due to the higher concentration of sugars.
