10 Health Benefits Of Eating Plums For Your Body

1. Offers High Source Of Antioxidants

One significant health benefit of plums is their potent antioxidant properties. They are high in vitamin C and other phytonutrients, antioxidant rich food helps prevent cell damage caused by oxidation and maintains overall health.

Oxidative damage is caused when certain types of oxygen molecules travel freely in the body and form free radicals. They are extremely dangerous to the body's tissues and have been connected to various health conditions such as premature aging and cancer.

2. Helps Treat Constipation

Plums are a good source of dietary fiber, they help to regulate the healthy digestive system. Research has suggested plums are more effective in treating digestive disorders like constipation because they have both soluble and insoluble fiber.

Soluble fiber helps food dissolves into a gluey mass, this mass traps fats, sugar, toxins, and bacteria and helps to remove them out of the body.

Similarly, the insoluble fiber found in the plum skin cleanses the digestive tract lining which removes mucoid plaque, and other material. So, if you are facing a hard time with your digestive tract, try incorporating plums twice a day to promote bowel regulation.

3. May Regulate Cholesterol Level

As mentioned earlier, plum contains soluble fiber that helps to inhibit the production of cholesterol in the liver and eventually leads to reduced cholesterol levels. The soluble fiber in plums soaks up the bile acid, which is produced by using cholesterol.

These bile acids are compounds that are used to digest fat and are made by the liver from cholesterol. So, when the bile is soaked up by consuming the plum fruit, the liver uses stored cholesterol in the body, thereby lowering the cholesterol level.

4. Improve Cardiovascular Health

The presence of flavonoids and phenolic components such as anthocyanins, catechins, chlorogenic acids, and quercetin have high inflammatory effects on the different body cells. Plumps fall under the category of anti-inflammatory cells that prevent several cardiovascular diseases.

Additionally, vitamin K present in plums helps prevent calcification of arteries as it can keep calcium out of your artery linings. Thus, consuming proper levels of vitamin K is important for preventing high blood pressure and decreasing the chance of cardiac arrest. So, consider incorporating plum fruit into your daily diet to maintain good heart health.

5. Supports Cognitive Health

Plums are known for improving the ability to learn and retain information as they contain phytonutrients that help reduce inflammation in neurological areas. Due to their rich polyphenol content, they mitigate age-related cognitive decline and boost brain health.

A study conducted in 2015 found that eating Asian plums for five months helps boost brain function and relieve a few symptoms of neurodegenerative brain conditions.

Another older study also found that plum juice can be beneficial for cognitive decline in aged rats. This pulpy fruit is also considered a nutraceutical fruit that supports cognition as it combats inflammation and free radicals.

6. Healthy For Skin

Incorporating plums into your diet can contribute to skin health as it contains an abundance of vitamin C. Vitamin C supports collagen production, promotes skin elasticity reduces the early appearance of fine lines and wrinkles, and also works as a protective factor against UV-induced photodamage.

Vitamin C present in plump is used to form an important protein that not only makes skin and blood vessels healthy but also helps with wounds and forms scar tissue. Additionally, the antioxidants in plumps also help to protect the skin cells from free radical damage which can be caused by environmental factors.

7. Improve Immunity System

For a healthy body, a strong immune system is important for fighting off infections and diseases. Plums, with high vitamin C content, provide a significant boost to the immune system. Vitamin C increases the production of white blood cells, which defend the body against harmful pathogens.

Plums are especially good for those whose immune systems are weakened due to high levels of stress. Stress has become a common problem in today's world, so a sufficient amount of vitamin C can help combat illness and improve overall health conditions. So, feel free to consume plums regularly unless you have some kind of allergy to the fruit.

8. Reduces Risk Of Diabetes

Diabetes is a common metabolic abnormality caused due to inadequate or complete lack of insulin production and increased blood sugar levels. Plums are low in glycemic index, they aid in the reduction of blood glucose and triglyceride levels in the body.

Similarly, the presence of flavonoids protects the body against insulin resistance, and soluble fiber in them helps normalize blood sugar levels. This also controls any risk related to type 2 diabetes. Make sure to consume plums at a moderate level as greater consumption is associated with certain risks.

9. Strengthens Your Bones

Maintaining healthy and strong bones is extremely important as we start aging. The essential nutrients found in plums such as calcium, potassium, magnesium, and vitamin K help support bone density and reduce the risk of problems related to bones, such as osteoporosis.

Osteoporosis is caused due to emotional stress, hormonal imbalance, and nutritional deficiencies. The presence of polyphenols in plums is also equally beneficial to the bones because they prevent bone loss, enhance bone density, and improve bone formation. According to health experts, women over the age of 50 are prone to bone-related issues, so they need to incorporate food that is beneficial for bone health.

10. Aid During Weight Loss

For those who are concerned about their weight and trying to incorporate nutritious fruits then plums can be the best option. Plums are naturally sweet that will fulfill the sweet craving as well and they have a low-calorie content along with high water content, helping you to feel fuller.

Plums fruit are also rich in fiber that helps to slow down digestion, reduces the feeling of hunger, and promotes a sense of satisfaction, which can aid during weight loss. 

Nutritional Benefits Of Plums

According to the USDA, Plums can be an excellent source of several vitamins such as Vitamin A, Vitamin C, folate, and Vitamin K. They are also good sources of B vitamins and several other minerals. Here is the list of nutritional value of plums per 100 grams.

• Energy: 46 Kcal
• Carbohydrates: 11.42 grams
• Protein: 0.70 grams
• Dietary Fiber: 1.40 grams
• Folates: 1% of the RDI
• Riboflavin: 2% of the RDI
• Vitamin A: 11.5% of the RDI
• Vitamin C: 16% of the RDI
• Vitamin K: 5% of the RDI
• Potassium: 157 milligrams (mg)
• Calcium: 6 milligram
• Magnesium: 7 milligram
• Phosphorus: 16 milligrams
• Iron: 0.17 milligram

How To Consume Plums?

Plums are a versatile and tasty fruit that can be easily incorporated into a wide variety of meals and snacks. People generally use plums in their food due to their sweet and tangy flavor along with their pleasant aroma. 

Let's look at a few ways to add plums to your regular diet listed below:

• Fresh Plums as snacks: Plums fruit are wonderful on their own, you can eat plums with different types of nuts or a cup of warm tea during the evening time.

• Adding Plums Into Breakfast Bowl: You can also add plums to your porridge, yogurt, vegan breakfast, and smoothie bowl and take the health benefits from it.

• Adding Plums In Savoury Dishes: Plums can be a perfect addition to give that savory and tart flavor. Try adding plums in salads or stir-fry with your favorite food.

• Baking With Plums: Plums can be a great addition to enhance the flavor of several baked items such as bread, cakes, and muffins.

• Plum Salsa: Try adding chopped fresh plumps to make a sweet and tangy salsa that perfectly goes with grilled chicken and fish.

Side Effects Of Plums

Plums are generally safe and beneficial to consume, however, one must understand that moderation is key and overconsumption may lead to several health issues like diarrhea and bloating due to their high fiber and sorbitol content.

Some people might also develop oral allergy syndrome and experience itching or swelling around the lips. People with a history of kidney stones also should avoid eating plumps as they contain oxalates.

It is also important to discard the plum seed beforehand as it contains a compound called amygdalin which can be converted into a toxic substance called cyanide.