Health benefits of plum

Plums are a tiny fruit that come in a variety of colours and shapes. There are about 140 different types of plums available in the United States. Green, red, yellow, and purple are just a few of the colours available. The plum’s flesh is usually yellow or crimson in colour. 

Stone fruits, such as plums, are a type of fruit. Stone fruits, also known as drupes, are fruits that include a stone or a pit inside. The fruit’s seed is contained within this stone. An edible, fleshy exterior surrounds the stone. Peaches, apricots, and nectarines are stone fruits that are comparable to plums. 

Dried plums, often known as prunes, are oval in shape and have a wrinkly skin. Prunes vary in colour depending on the plum variety, although they are often dark purple or blue.

Nutritional benefits

An 80g serving provides:

29Kcal / 124 KJ

0.5g Protein

0.1g Fat

7.0g Carbohydrate

1.7g Fibre

192 mg Potassium

An 80g serving counts as one of your five-a-day, which is about two small fruits or one medium-sized plum. 

Rich in antioxidants

Plums are packed with plant compounds which have antioxidant properties, this means they help prevent oxygen from reacting with other chemicals and causing damage to cells and tissues. They are especially rich in anthocyanins, the compounds also responsible for the plum’s dark coloured skin. In fact, studies suggest plums are richer in these protective compounds than other fruits including peaches and nectarines.

Weight Loss Suggestions 

You want to lose weight and slim down your waistline, but you don’t know where to start. Researchers from the University of Liverpool put 100 obese people into two groups: one ate prunes every day for 12 weeks, while the other did not. The prune group lost an average of 4.4 pounds and an inch from their waistline.

Plums are a good source of vitamin A, which is important for

• eyesight
• the immune system
• reproduction
• heart, lung, and kidney health

Plums are also rich in vitamin C, which is an antioxidant that also helps the body produce collagen. In addition, vitamin C increases the body’s absorption of iron in the diet and helps the immune system work properly.

Plums and prunes are good sources of fibre. This nutrient can help promote a healthy digestive system.

A study from 2014 found that eating prunes may help a person pass stools more frequently. The researchers also concluded that prunes could help improve stool consistency.

May Prevent Osteoporosis

Consumption of dried plums exerts anabolic and anti-resorptive actions, which may aid in maintaining healthy bones. Polyphenols, along with the potassium content present in dried plums, can encourage the bones’ formation, may improve bone density, and can also prevent bone loss. A research study published in the Journal of Nutrition demonstrated that regular consumption of dried plums might help restore bone density that is lost due to ageing. 

May Prevent cancer

The fibre and polyphenols in dried plums were found to effectively change colon cancer risk variables in a study. 

Plum extracts were found to destroy even the most aggressive kinds of breast cancer cells in earlier lab experiments. Even more intriguing, typical healthy cells were unaffected. The chlorogenic and neochlorogenic acids found in plums were found to be responsible for this effect. Despite the fact that these acids are ubiquitous in fruits, plums appear to have unusually high levels of them.

Improves Memory & Brain Health

University of Harvard Health Research has shown antioxidants can slow the development of Alzheimer’s. Chock full of antioxidants, plums also contain anthocyanin and quercetin, both beneficial in supporting a healthy brain.

Do Plums Have Side Effects?

Though not many, plums do have side effects.

• Kidney Stones

Plums reduce urinary pH. This may potentially cause kidney stones. Hence, people with a history of kidney stones must avoid plums. However, we need more research on this, so consult your doctor.

• Other Potential Effects

The sorbitol in plums may cause bloating. The fibre they contain, if taken in excess, may also cause constipation.