Plums, those luscious stone fruits bursting with flavor, are more than just a sweet treat. Packed with nutrients and antioxidants, plums offer a surprising array of health benefits.
This article dives deep into 15 powerful ways plums can boost your well-being, while also addressing potential side effects to ensure informed consumption.
Get ready to discover the amazing potential hidden within this humble fruit.
What Is Plum?
Plum is a member of the Prunus family, presents a delightful array of colors, from deep purples to bright yellows, and offers a sweet, juicy flesh that can range from tart to intensely sugary. The fruit’s smooth skin and single, hard pit are characteristic features. These fruits are enjoyed fresh, but also find wide use in culinary applications. They are transformed into jams, preserves, and baked goods, and when dried, they become prunes.
The diversity within this fruit family is vast, with European and Japanese varieties being among the most commonly cultivated. Their versatility extends beyond simple consumption, as they contribute to both sweet and savory dishes. The fruit’s nutritional value, particularly when dried, is recognized for its fiber content and other beneficial compounds.
Nutritional Facts of Plums
Plums are a nutritious stone fruit that offers a variety of health benefits. Here are the nutritional facts for a medium-sized plum (approximately 66 grams):
- Calories: 30
- Carbohydrates: 7.5 g
- Sugars: 6.6 g
- Fiber: 0.9 g
- Protein: 0.5 g
- Fat: 0.2 g
- Vitamins and Minerals:
- Vitamin C: 6.3 mg (about 10% of the Daily Value)
- Vitamin A: 11.2 mcg
- Vitamin K: 4.2 mcg
- Potassium: 103.6 mg
- Copper: 0.038 mg
- Manganese: 0.034 mg
Plums are low in fat and calories, making them a healthy snack option. They are also a good source of vitamins C and A, which are important for immune function and eye health, respectively.
15 Powerful Health Benefits of Eating Plums
Plums offer a range of health benefits thanks to their rich nutrient content. Here’s a breakdown of 15 powerful health benefits of plums:
1. Rich in Powerful Antioxidants
Plums are a treasure trove of antioxidants, including vitamin C, vitamin A, and polyphenol antioxidants like anthocyanins, chlorogenic acids, and quercetin.
These compounds work synergistically to neutralize free radicals, unstable molecules that can damage cells and contribute to chronic diseases like heart disease, cancer, and Alzheimer’s.
Anthocyanins, responsible for the deep red-purple color of some plums, are particularly potent antioxidants linked to improved cognitive function and reduced inflammation.
Chlorogenic acids are known for their potential role in regulating blood sugar and offering protection against certain cancers.
By incorporating plums into your diet, you’re providing your body with a robust defense system against oxidative stress, supporting long-term health and vitality at a cellular level.
2. Promotes Digestive Health and Regularity
Fiber is a cornerstone of digestive health, and plums are generously supplied with it, in both soluble and insoluble forms.
Insoluble fiber adds bulk to stool, promoting regularity and preventing constipation by facilitating the smooth movement of waste through the digestive tract.
Soluble fiber, on the other hand, absorbs water in the gut, forming a gel-like substance that can help soften stool and ease its passage.
Beyond fiber, plums also contain sorbitol, a natural sugar alcohol that acts as a mild laxative.
This combination of fiber and sorbitol makes this fruit a gentle yet effective remedy for occasional constipation and a valuable addition to a diet focused on digestive well-being.
Furthermore, the fiber in plums acts as a prebiotic, feeding beneficial bacteria in your gut, contributing to a balanced and thriving gut microbiome, which is increasingly recognized for its crucial role in overall health.
3. May Improve Heart Health
Plums contribute to heart health through multiple avenues. They are a good source of potassium, an essential mineral that plays a key role in regulating blood pressure.
Potassium helps to counter the effects of sodium, promoting healthy blood vessel function and reducing strain on the heart.
Furthermore, It’s soluble fiber can help lower LDL (“bad”) cholesterol levels by binding to cholesterol in the digestive tract and preventing its absorption into the bloodstream.
It’s antioxidants also contribute to cardiovascular health by protecting against oxidative damage to blood vessels and reducing inflammation, both of which are risk factors for heart disease.
Regular consumption, as part of a balanced diet, can be a delicious and proactive step towards a healthier heart.
4. Supports Bone Health and Density
While more research is needed, early studies suggest that plums, particularly dried plums (prunes), may have a positive impact on bone health and density.
Prunes are rich in vitamin K, vitamin D, magnesium, and potassium, all of which are essential nutrients for bone formation and maintenance. Specifically, vitamin K plays a crucial role in bone mineralization, while vitamin D aids in calcium absorption, which is fundamental for bone strength.
The antioxidants of this fruit may also contribute to bone health by reducing oxidative stress and inflammation that can negatively affect bone density over time.
Incorporating plums, especially prunes, into your diet may be a supportive strategy for maintaining bone health, particularly as you age and bone density naturally declines.
5. Could Help Manage Blood Sugar Levels
While plums do contain natural sugars, they have a relatively low glycemic index (GI) and glycemic load (GL) compared to many other fruits. This means they cause a slower and gentler rise in blood sugar levels after consumption.
It fiber content plays a significant role in this, slowing down the absorption of sugar into the bloodstream. Furthermore, some research suggests that certain compounds in plums, such as chlorogenic acids, may improve insulin sensitivity and glucose metabolism. This makes plums a potentially suitable fruit option for individuals looking to manage their blood sugar levels, especially when consumed in moderation as part of a balanced diet.
However, individuals with diabetes should still monitor their blood sugar levels after eating this fruit and consult with their healthcare provider or a registered dietitian for personalized dietary advice.
6. May Aid in Weight Management
Plums can be a surprisingly helpful food for weight management due to their combination of fiber, water content, and relatively low calorie density.
The high fiber content promotes satiety, helping you feel fuller for longer after eating, which can naturally reduce overall calorie intake. Their high water content also contributes to feelings of fullness and hydration.
While they do contain natural sugars, their overall calorie count is moderate, making them a satisfyingly sweet treat that won’t derail your weight management efforts.
Choosing plums as a snack instead of processed, high-calorie alternatives can be a smart strategy for reducing calorie intake and supporting healthy weight goals.
7. May Enhance Cognitive Function
The rich antioxidant profile of plums, particularly anthocyanins and quercetin, may have neuroprotective effects, contributing to enhanced cognitive function.
Antioxidants combat oxidative stress in the brain, which is implicated in age-related cognitive decline and neurodegenerative diseases like Alzheimer’s.
Some studies suggest that anthocyanins, can improve memory, learning, and overall cognitive performance. By protecting brain cells from damage and promoting healthy blood flow to the brain, the nutrients in plums may support sharper thinking, improved focus, and a reduced risk of cognitive decline as you age.
8. Supports Healthy Vision
Plums contain several nutrients that are beneficial for eye health, including vitamin A, vitamin C, and lutein and zeaxanthin, which are carotenoid antioxidants.
Vitamin A is crucial for maintaining healthy vision, particularly night vision, and for overall eye function.
Vitamin C is a potent antioxidant that protects against oxidative damage to the eyes, which can contribute to age-related macular degeneration and cataracts.
Lutein and zeaxanthin are particularly important for protecting the retina from harmful blue light and oxidative stress, further reducing the risk of macular degeneration, a leading cause of vision loss in older adults.
Enjoying plums as part of a diet rich in eye-healthy nutrients can be a delicious way to support long-term vision and protect your eyes from age-related decline.
9. May Boost Immunity
Plums are a good source of vitamin C, a well-known immune-boosting nutrient. Vitamin C is essential for the production and function of white blood cells, which are the body’s primary defense against infections. As a powerful antioxidant, vitamin C also protects immune cells from damage caused by free radicals.
Beyond vitamin C, the other antioxidants and vitamins present in this fruit contribute to overall immune system health by reducing inflammation and supporting optimal cellular function.
Regular consumption, along with a balanced diet and healthy lifestyle, can help strengthen your immune system, making you more resilient to infections and illnesses, particularly during cold and flu seasons.
10. May Promote Skin Health
Vitamin C and anthocyanins, are beneficial for skin health due to their ability to combat oxidative stress, a major contributor to premature aging and skin damage.
Vitamin C is essential for collagen production, a protein that provides structure and elasticity to the skin, helping to keep it firm and youthful-looking. The fruits antioxidants can also protect the skin from damage caused by UV radiation and environmental pollutants, reducing the appearance of wrinkles, fine lines, and age spots.
Furthermore, it’s hydrating nature, which is due to their water content, can contribute to well-moisturized and supple skin.
11. May Reduce Inflammation
Rich in various antioxidants and phytonutrients that possess anti-inflammatory properties which can help to reduce levels of inflammatory markers in the body.
Chronic inflammation is implicated in a wide range of health conditions, including heart disease, arthritis, type 2 diabetes, and certain cancers. By helping to dampen inflammation, the nutrients in this fruit may contribute to the prevention and management of these chronic diseases.
Incorporating this fruit into an anti-inflammatory diet could be a proactive step towards reducing your risk of chronic illness and promoting overall well-being.
12. Could Be Beneficial During Pregnancy
Plums can be a valuable addition to a pregnant woman’s diet due to their nutrient density and specific benefits. It fiber can help alleviate constipation, a common discomfort during pregnancy.
It is also a source of folate, a B vitamin crucial for fetal development and preventing neural tube defects. The vitamins and minerals in this fruit, such as vitamin C and potassium, support the overall health of both the mother and the developing baby. It antioxidants can also help protect against oxidative stress, which can be elevated during pregnancy.
While plums offer many benefits, pregnant women should consume them in moderation as part of a balanced diet and consult with their healthcare provider or a registered dietitian for personalized dietary advice during pregnancy.
13. Versatile and Delicious to Eat
They are incredibly versatile and can be enjoyed fresh, dried (as prunes), canned, or cooked in a variety of dishes.
Fresh plums are delicious eaten on their own as a snack, added to salads for a touch of sweetness, or sliced and incorporated into yogurt or oatmeal for breakfast.
Prunes make a convenient and fiber-rich snack, and can also be added to baked goods, stews, and tagines for depth of flavor and nutritional boost. Plum jam, chutney, and sauces are flavorful condiments that can enhance both sweet and savory dishes. Whether you prefer them fresh, dried, or cooked, this fruit offer a delightful way to add flavor and nutrition to your daily diet.
Experiment with different varieties and preparations to discover your favorite ways to enjoy this versatile fruit.
14. May Support Liver Health
Early research, primarily in animal studies, suggests that plums may have hepatoprotective properties, meaning they could help protect the liver from damage.
It’s antioxidants are believed to play a role in this by reducing oxidative stress and inflammation in the liver, which are factors that can contribute to liver disease.
Some studies have indicated that plum extracts may help improve liver enzyme levels and reduce liver fat accumulation.
However, more research, particularly in human studies, is needed to fully understand the extent of plums’ benefits for liver health. While promising, the current evidence is preliminary, and plums should not be considered a treatment for liver disease. However, including them as part of a liver-healthy diet, rich in fruits, vegetables, and whole grains, is a generally beneficial approach to supporting liver function.
15. Readily Available and Affordable
They are a seasonal fruit, typically available during the summer and early fall months in many regions. During their peak season, they are often readily available in supermarkets, farmers markets, and even local fruit stands.
Compared to some exotic or out-of-season fruits, plums are generally quite affordable, making them a budget-friendly way to boost your fruit intake and enjoy their numerous health benefits.
Whether you buy them in bulk during peak season or opt for dried ones, incorporating them into your diet is a practical and accessible way to enhance your nutrition and well-being without breaking the bank. Take advantage of their seasonal availability and affordability to enjoy the delicious and health benefits of plums.
Potential Side Effects of Eating Plums
While plums offer numerous health benefits, excessive consumption can lead to potential side effects. Here’s a some of those side effects:
Consuming excessive plums can lead to several digestive discomforts due to their high fiber and sorbitol content, particularly for individuals with sensitive digestive systems like those with IBS. This can manifest as gas, bloating, and diarrhea.
Additionally, the oxalates present in plums pose a risk for kidney stone formation in susceptible individuals, as these compounds can crystallize and contribute to stone development.
While plums have a relatively low glycemic index, overconsumption can still cause blood sugar spikes, a significant concern for those managing diabetes.
Furthermore, allergic reactions, though less common, can occur, ranging from mild skin irritation to more severe systemic responses.
Swallowing plum pits, especially dried ones, can potentially lead to intestinal blockage, a serious complication.
Although plums are generally low in calories, the natural sugars present, especially in dried plums, can contribute to weight gain if consumed in large quantities. Therefore, moderation is key to enjoying the health benefits of plums while minimizing potential adverse effects.
Conclusion
Plums are truly nutritional powerhouses, offering a wide spectrum of health benefits from boosting heart health and digestion to enhancing immunity and cognitive function. Their rich antioxidant content and impressive array of vitamins and minerals make them a valuable addition to any diet focused on well-being. While generally safe and beneficial, it’s important to be mindful of potential side effects, particularly related to fiber intake and potential drug interactions. By enjoying plums in moderation as part of a balanced and varied diet, you can unlock their incredible potential to support your health and vitality and savor their delicious flavor.
Sources:
- Plum Fruit: Top Health Benefits, Types, and Diet Tips
- Best Tips On How To Eat a Plum – Kyoku Knives
- Plums | Home and Garden Education Center
- Benefits of prune juice and side effects
