14 Amazing Health Benefits of Plums

Plums come from the family of peaches, apricots, and nectarines. These are nutrient rich and have excellent benefits to health. Furthermore, Plums come in various sizes and colours, such as red, orange, yellow, etc. Besides being delicious, there are also multiple health benefits of Plums.

Plums offer various health benefits, from improving digestive health to improving kidney functions and boosting brain health. Keep reading the article to uncover various other health benefits of Plums.

Team Digit

Health Benefits of Plums
Nutritional Values of Plums
How to Include Plums?
Side Effects of Overeating
Who Should Avoid Plums?
Frequently Asked Questions

Top 14 Health Benefits of Plums

Plums offer a range of health benefits that can enhance your overall well-being. Some of the top health benefits of plums include:

1. Helps in Weight Loss

If you are looking to lose weight, plums might be the perfect fruit for it. These fruits are very low in fat, and to satisfy your sweet tooth, this can be the perfect treat. Some research also suggests that plums make you feel full and can help you eat less. Also, adding fruits to your daily diet keeps your increasing weight in check.

2. Good For Health

Plums have ample antioxidants, potassium, and fibre that reduce the risk of heart disease. Also, consuming plums regularly controls blood pressure and cholesterol.

3. Promotes Bone Health

One of the best health benefits of plums is promoting bone health. This is because plum contains nutrients like potassium, magnesium, and phosphorous that are important for promoting bone health. Also, a 2020 study states that consumption of 100 gm of prunes daily can lead to moderate weight loss.

4. Control Blood Sugar

Although plums are slightly high in carbohydrates, this has a low glycaemic index. This means that the consumption of plums can reduce type 2 diabetes. Besides this, plums aid in raising blood sugar slowly and decrease the carbohydrate absorption rate.

5. Increases Brain and Memory Health

As plums are rich in antioxidants, they can slow the development of Alzheimer’s disease. It also contains anthocyanin and quercetin, which is beneficial for supporting brain health.

6. Maintains Hydration

Plums contain a lot of water, so they are one of the fruits that keep the body well-hydrated. Consuming Plums can help keep the body hydrated, especially during hot weather, thus avoiding dehydration.

7. Improves Digestive Health

Plums are rich in dietary fibre, which helps maintain healthy digestion. Having them regularly will help people with constipation issues and help them pass stool regularly, promoting good gut health.

8. Contains Anti-ageing Properties

Plums contain antioxidants that help fight free radicals, which have been known to cause premature ageing. Antioxidants like vitamin C and various phytonutrients in plums make the skin much healthier and provide more youthful skin.

9. Improves the Health of the Skin

Plums are rich in vitamins and antioxidants that are beneficial to the skin. These nutrients reduce inflammation, improve collagen production, and protect the skin from environmental damage.

10. Inflammation Reduction

Plums are anti-inflammatory in nature, which can help against inflammation in the body. This can be very beneficial for the joints, as it will help decrease the symptoms of inflammatory joint disorders and help maintain good joint health.

11. Supports Eye Health

Plums are rich in vitamin A and other nutrients that help to maintain healthy vision. Plums also prevent age-related eye problems like macular degeneration by promoting healthy vision.

12. Promotes Liver Health

They aid in good health by facilitating detoxification and providing antioxidants that secure the liver cells against damage. A regular intake can keep the liver healthy and disease-free.

13. Supports Kidney Function

Plums are diuretic in nature, which means that they expedite the flushing of toxins from the body and promote better health and functioning of the kidneys. They can help prevent renal stone formation.

14. Source of Energy

The natural sugars found in Plums give a swift and healthy energy boost. They are an excellent snack if you want to replenish your energy levels without spiking your blood sugar.

Other Health Benefits of Plums

In addition to the above-mentioned health benefits of plums, there are several other potential advantages worth noting. Besides these above-mentioned health benefits of eating Plums, some other possible benefits include:

It might help reduce anxiety
Helps in constipation relief
Possibly protects against cell damage/cancer
Can destroy breast cancer cells
Helps reduce diabetes

What are the Nutritional Value of Plums?

Plums are a delicious and nutritious fruit packed with various essential nutrients. The nutritional value of a single Plums is as follows:

Nutrient	Values per 100 grams
Iron	0.11 mg
Protein	0.46 g
Fibre	0.9 g
Carbohydrate	7.54 g
Zinc	0.07 mg
Copper	0.038 mg
Phosphorus	10.56 mg
Manganese	0.034 mg
Magnesium	4.62 mg
Potassium	103.62 mg
Thiamine	0.018 mg
Riboflavin	0.017 mg
Pantothenic acid	0.089 mg
Niacin	0.275 mg
Vitamin C	6.3 mg
Vitamin A	227.70 IU
Vitamin B6	0.019 mg
Vitamin E	0.17 mg
Vitamin K	4.2 mcg
Calories	46 Cal
Fat	0.3 g
Dietary Fibre	1.4 g

How to Include Plums in Your Daily Diet?

advantages of adding plums in your daily diet plan

Although it is best to enjoy Plums right off the tree, you can also make a few recipes out of them for daily consumption. A few of those are as follows:

1. Plum Dippers

Plum dippers are a fun, healthy snack that’s easy to prepare. Slice fresh plums into wedges and pair them with dips like yogurt, honey, or nut butter for a tasty treat. This snack is great for both kids and adults.

2. Plums & Couscous

For a refreshing and nutritious meal, combine chopped Plums with couscous. Add ingredients like mint, feta cheese, and a light vinaigrette to create a delightful summer salad. This dish balances sweet and savoury flavours and is ideal for lunch or dinner.

3. Plum Chutney

Plum chutney is a versatile condiment that pairs well with meats, cheeses, and breads. Cook Plums with spices, vinegar, and sugar until they form a thick, tangy sauce. This chutney can be stored in jars and used to enhance various dishes.

4. Purple Salad

A purple salad featuring Plums is both visually appealing and nutritious. Combine sliced Plums with other purple-hued ingredients like red cabbage, beetroot, and grapes. Top with a balsamic dressing for a colourful and healthy side dish.

5. Plum Smoothie

Blend Plums with yoghurt, banana, and a dash of honey for a refreshing and nutrient-packed smoothie. This drink is perfect for breakfast or as a post-workout snack, providing a good balance of carbohydrates, proteins, and vitamins.

6. Fresh Plum

Plums are incredibly versatile and can be enjoyed in their simplest form. For a quick and refreshing snack, eat plums fresh. Simply wash them thoroughly and enjoy their natural sweetness and juiciness.

7. Plum Jam

If you enjoy homemade preserves, consider making plum jam. Cook plums with a bit of sugar to create a delicious spread. This can be used as a topping for toast or added to desserts for a sweet touch.

What are the Side Effects of Overeating Plums?

Generally, Plums don't show any side effects unless consumed in considerable high amounts. A few of the risks associated with Plums are:

Weight Gain: Plums contain natural sugars and calories, which, when consumed in excess, can add up and potentially lead to an increase in body weight, especially if they are part of an otherwise high-calorie diet.
Dangers of Acrylamide: When cooked at high temperatures, plums may produce acrylamide, a potentially harmful chemical. This compound has been associated with increased cancer risk and other health problems.
Bloating and Gas: Plums' high fibre content, while beneficial in moderation, can lead to bloating and gas if consumed in large quantities. Fibre and sorbitol in plums can cause digestive discomfort.
Diarrhoea: Consuming large amounts of Plums can lead to diarrhoea due to their high fibre and sorbitol content. These components can have a laxative effect, especially if the body is not accustomed to such high fibre intake.
Kidney Stones: Plums contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Overconsumption of Plums may increase the risk of developing these painful stones.
Allergic Reactions: While rare, some individuals may experience allergic reactions to Plums. Symptoms can include itching, swelling, hives, and, in severe cases, anaphylaxis.
Blood Sugar Spikes: Although Plums have a relatively low glycemic index, eating them in large quantities can cause blood sugar spikes. This particularly concerns individuals with diabetes or those monitoring their blood glucose levels.

Who Should Avoid Eating Plums?

Although Plums are considered safe for consumption, you can consult a nutritionist or health expert if you have any allergies or illnesses. However, if you have below-mentioned issues you might avoid consuming plums.

1. Bowel Problem

Individuals with bowel disorders like IBS may find that plums' high fibre content exacerbates their symptoms. This can lead to increased discomfort, bloating, and diarrhoea as the gut struggles to process the fibre.

2. Blood Sugar Imbalance

Plums contain natural sugars that can affect blood sugar levels. People with diabetes should be cautious and monitor their intake, ideally pairing plums with protein or fibre-rich foods to mitigate blood sugar spikes.

3. Acne

The fructose in plums might contribute to acne or skin breakouts in some individuals. This is particularly true for those with sensitive skin who may experience worsening skin conditions from consuming high-fructose foods.

4. Habit of Vomiting

If you are prone to vomiting or have a sensitive stomach, the acidity and fibre in plums might trigger nausea or worsen vomiting tendencies. Limiting plum consumption if you have a history of stomach issues is advisable.

5. Allergies and Sensitivities

Some people may have allergies or sensitivities to plums, manifesting as itching, swelling, or gastrointestinal distress. Those with known fruit allergies should be cautious and consult a healthcare provider if needed.

6. Diabetes Management

People with diabetes should monitor their intake of plums due to their natural sugar content. Excessive consumption can lead to blood sugar spikes, so managing portion sizes and balancing with other nutrients is important.

7. Kidney Conditions

For individuals with compromised kidney function, it’s important to be cautious with high-potassium foods like plums. Excess potassium can exacerbate kidney issues, so moderation is key for those with kidney conditions.

8. Infants and Young Children

Due to their fibre content, plums might be challenging for infants and young children to digest. Introduce plums gradually and in small quantities to monitor for any digestive issues or adverse reactions.

9. Pregnant and Breastfeeding Women

While plums are generally safe, pregnant and breastfeeding women should consult their healthcare provider before including them in their diet. This ensures they align with individual dietary needs and avoid any potential risks.

Hence, it is evident that Plums are one of the best nutritious foods out there. You can consume them right off the tree to get the full benefits of Plums. However, you can also prepare a few dishes with Plums to make it enjoyable for you and your family. Just remember to consume them in moderation to avoid any potential side effects.

FAQs about the Health Benefits of Plums

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Are plums good for the eyes?

Yes, plums contain antioxidants that are beneficial to keeping your eyes healthy.

How much plum is safe for consumption daily?

About 50 to 100 grams of dried plums are safe for consumption daily for 12 months.

Is it possible to be allergic to plums?

Yes. You can be allergic to plums which can cause swelling or itching of the mouth.

Is it harmful to eat Plums on an empty stomach?

No, it is not harmful to eat Plums on an empty stomach. They can provide a refreshing start to your day and aid digestion.

Can Plums improve digestive health?

Yes, Plums can support digestive health. Their high fibre content helps regulate bowel movements and maintain a healthy gut.

Are Plums good for hydration?

Yes, Plums have high water content, making them an excellent choice for staying hydrated.

Can Plums help in weight loss?

Yes, Plums can aid in weight loss due to their low-calorie and high-fibre content, helping you feel full longer.

How should Plums be prepared for consumption?

Plums can be eaten fresh, blended into smoothies, added to salads, or used in various recipes such as jams and compotes.

What is the best time of day to eat a plum?

Plums can be enjoyed at any time of the day. Eating them in the morning can provide hydration and energy while consuming them as a snack can help curb mid-day cravings.

Are Plums safe for people with diabetes?

Yes, Plums are generally considered safe for people with diabetes when consumed in moderation. They have a low glycemic index and can be included in a balanced diet.

How do Plums affect blood pressure?

Plums, being high in potassium and low in sodium, can help regulate blood pressure by balancing electrolytes in the body.

Are Plums good for your health?

Yes, Plums are nutritious, providing hydration, vitamins, and minerals. They also help maintain electrolyte balance and support overall health.

When should you not eat Plums?

Avoid eating Plums if you have a sensitive stomach or allergies. It's best to avoid them if they show signs of spoilage.

What are the disadvantages of Plums?

Over Consumption may lead to stomach discomfort or diarrhoea. Always eat them in moderation to avoid digestive issues.

Are Plums cooling or heaty?

Plums are considered cooling and can help reduce body heat, making them perfect for hot weather.