The health benefits of plums include relief from indigestion, influenza infections, weight loss, and anxiety-related problems. The antioxidant power of these fruits helps in treating osteoporosis, macular degeneration, cancer, diabetes, and obesity. They also help in maintaining a healthy heart by reducing cholesterol levels. Additionally, plums improve cognition, boost immunity, improve cellular health, maintain electrolyte balance, keep the nervous system healthy, and aid in skin care and blood clotting.
What are Plums?
They are juicy and delicious fruits that belong to the genus Prunus of the Rosaceae family which also includes peaches, apricots, and nectarines. They exist in diverse colors and shapes with over 2000 different varieties. Plums are broadly divided into three groups: European-Asian (Prunus domestica), Japanese (Prunus salicina) and Damson (Prunus insititia). China is the leading harvester of plums, followed by the United States, Serbia, and Romania. Within the US, the major production of plums happens in California. Along with the hand-picked, fresh variety, plums can also be dried or canned. These fruits are then referred to as prunes.
They are small deciduous trees which grow to a height of about 10-15 meters and bear fruits with different characteristics based on the country of origin. They are drupes or stone fruits with a smooth pit and a crease running down on one side. They contain juicy pulp varying from creamy yellow to crimson red. The color of the outer skin may vary considerably from yellow or dark red to purple or black.
Nutritional Value of Plums
Plums contain an assortment of healthy components, vitamins, and minerals. According to USDA National Nutrient Database, they are an excellent source of vitamins such as vitamin A, vitamin C (ascorbic acid), folate, and vitamin K (phylloquinone). They are also a good source of vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B-6, and vitamin E (alpha-tocopherol). The minerals present in them include potassium, fluoride, phosphorus, magnesium, iron, calcium, and zinc. They also supply dietary fiber and offer very low calories without any harmful fats.
|Serving Size :|
|Total lipid (fat) [g]||0.28|
|Carbohydrate, by difference [g]||11.42|
|Fiber, total dietary [g]||1.4|
|Sugars, total [g]||9.92|
|Calcium, Ca [mg]||6|
|Iron, Fe [mg]||0.17|
|Magnesium, Mg [mg]||7|
|Phosphorus, P [mg]||16|
|Potassium, K [mg]||157|
|Sodium, Na [mg]||0|
|Zinc, Zn [mg]||0.1|
|Vitamin C, total ascorbic acid [mg]||9.5|
|Vitamin B-6 [mg]||0.03|
|Folate, DFE [µg]||5|
|Vitamin B-12 [µg]||0|
|Vitamin A, RAE [µg]||17|
|Vitamin A, IU [IU]||345|
|Vitamin E (alpha-tocopherol) [mg]||0.26|
|Vitamin D (D2 + D3) [µg]||0|
|Vitamin D [IU]||0|
|Vitamin K (phylloquinone) [µg]||6.4|
|Fatty acids, total saturated [g]||0.02|
|Fatty acids, total monounsaturated [g]||0.13|
|Fatty acids, total polyunsaturated [g]||0.04|
|Fatty acids, total trans [g]||0|
|Sources include : USDA|
Health Benefits of Plums
They are packed with an immense range of phenols and flavonoids, which offer an impressive range of health benefits.
These fruits contain vitamin C and phytonutrients such as lutein, present in plums also extend their protective effect on the essential fats in the neurons and cell membranes against any injuries caused by oxidative stress., zeaxanthin, neochlorogenic, and chlorogenic acid. These components possess effective antioxidant qualities which help in preventing the damage caused by oxygen radicals called superoxide anion radicals. A study published in the Journal of Medicinal Food, by researchers in France, concluded that the phenols
Plum extracts are valuable for treating obesity and other complications associated with obesity. A 2017 study published in the Journal of Obesity & Therapeutics has shown that consumption of stone fruits such as plums helps in fighting metabolic syndrome, due to the presence of bioactive compounds. The flavonoids and phenolic components such as anthocyanins, chlorogenic acids, quercetin, and catechins present in them exert anti-obesity and anti-inflammatory effects on the cells, including the fat cells. Moreover, they also help in preventing obesity-related problems such as cholesterol disorders, diabetes, and diseases.
Plums exert anti-hyperglycemic effects and help in combating diabetes. A study conducted by a team of researchers at Wakayama Medical University, Japan, published in the Biomedical Research Journal, has shown that consumption of plum extracts aids in reducing blood sugar and triglyceride levels in the body. The flavonoids present in plums exert protective effects against insulin resistance and help to enhance insulin sensitivity in the body.
Consumption of dried plums exerts anabolic and anti-resorptive actions, which aid in maintaining healthy bones. Flavonoids such as caffeic acid and rutin present in them help in inhibiting the deterioration of bone tissues and prevent diseases such as osteoporosis in postmenopausal women. Polyphenols, along with the potassium content present in dried plums, encourage the formation of bones, improve bone density, and prevent bone loss caused by ovarian hormone deficiency. Dr. Bernard P Halloran conducted a research study, published in the Journal of Nutrition, which demonstrated that regular consumption of dried plums helps in the restoration of bone density that has already been lost due to aging.
Aid in Digestion
They are a good source of dietary fiber, along with the components sorbitol and isatin, which help in regulating the digestive system. According to a research study conducted by Dr. Attaluri A, University of Iowa Carver College of Medicine, USA, published in the Ailmentary Pharmacology and Therapeutics Journal, dried plums or prunes are more effective in treating digestive disorders such as constipation as compared to other remedies such as psyllium husk. Sorbitol and isatin have a laxative effect and encourage the secretion of fluids in the bowels and promote the efficient flushing of waste through the colon.
Studies have shown that the flavonoids present in the juice made from plums are effective in providing protection against age-related cognitive impairment. The beneficial phytonutrients present in plums help in reducing inflammation in the neurological areas to improve learning and memory functions. Regular consumption of plums also helps in preventing age-related disorders such as Alzheimer’s and Parkinson’s diseases.
Maintain Healthy Nervous System
Plums contain vitamin B6, which helps in the transmission of nerve signals and aids in the smooth functioning of the nervous system. They also help in the normal growth of the brain and assist in the formation of mood influencing hormones. Tryptophan, an amino acid present in them, helps in the production of the serotonin, which plays an important role in improving sleep, appetite, and .
Protect Heart Health
Researchers from the Department of Food Science and Nutrition, University of Minnesota, USA, has provided supporting evidence regarding the fact that the regular intake of dried plums helps in promoting fluidity of blood in the arteries. This protective effect aids in the prevention of various cardiac disorders, including , heart attack, and stroke.
Plums are beneficial in strengthening the immune defense of the body due to the presence of high vitamin C content. This vitamin promotes the body’s resistance to infections and Research has shown that oriental plums have immunostimulatory constituents that encourage the production of nitric oxide in the body, impede the metastasis of tumor cells, and are valuable in preventing various diseases..
Regulate Cholesterol Levels
Dried plums or prunes help in preventing hypercholesterolemia and . A comparative study by the researchers at the Department of Nutrition, University of California, USA, has proven the efficacy of prunes over grape-juice in maintaining healthy levels of plasma and liver cholesterol. The fiber content present in them also adds to the protective effect of the heart by reducing LDL or bad cholesterol and helping to elevate the levels of HDL or good cholesterol.
A research study conducted by the University of Liverpool’s Institute of Psychology, Health, and Society, consisting of 100 overweight and obese low fiber consumers, tested if including prunes as an integral part of a weight loss diet hampered or aided in controlling their weight over a period of 12 weeks. In the end, it was concluded that the consumption of dried plums ie prunes as part of a weight control diet can, in fact, fasten the process of weight loss.
Boost Cellular Health
They contain essential minerals like iron and copper, which assist in the formation of red blood cells and facilitate blood purification and healthy circulation. The copper content in plums acts as an antioxidant and is essential for nerve health and the formation of collagen. Consumption of copper also helps in the absorption of iron and prevents various diseases like anemia and .
Regular consumption of plums helps in reducing anxiety. Studies have provided supporting evidence regarding the anxiolytic effects and antioxidant properties of chlorogenic acids present in plums, which help in curing anxiety-related behaviors and damage caused by oxidative stress.
Japanese plums are effective against the infection caused by the influenza A virus. Studies conducted by the researchers of the College of Life and Health Sciences, Chubu University, Japan, have shown that concentrated juice of Japanese plums contains lectin-like molecules, which help in inhibiting and treating the infections caused by the human influenza A virus.
Useful in Pregnancy
Plum products are beneficial during pregnancy, due to the abundance of numerous vitamins and minerals. These beneficial components are vital for eye-sight, development of bones and tissues, and cellular health for the mother and the growing baby. The fiber content aids in preventing constipation and improves digestion. The inclusion of plums as a part of balanced diet helps in fighting various infections and maintains overall health. However, one should be careful regarding the choice of commercially available plum juices as they might contain high amounts of sugar.
Plum extracts have been proven beneficial in the treatment of cancer. Studies have shown that the component epicatechin, present in plums, helps in inhibiting the growth and proliferation of malignant cancer cells and induces apoptosis in human hepatocellular carcinoma or liver cancer. They are rich in antioxidants and phytonutrients, including chlorogenic and neo-chlorogenic acid which have a curative effect on breast cancer cells, without harming the healthy cells of the body.
Maintain Electrolyte Balance
Plums contain potassium, which is an electrolyte and is required for the efficient functioning of cells and tissues of the body. Consuming potassium-rich plums helps in regulating muscle contractions and acid-base balance of the body.
They are rich in vitamin C, along with other antioxidants, which help maintain healthy, radiant, and youthful skin. The consumption of plums helps in reducing dark spots and wrinkles due to the presence of anti-aging nutrients. Plum extracts are also used in various skin care products such as face wash and face packs.
Prevent Macular Degeneration
They contain vitamin A and beta-carotene, which are beneficial in maintaining healthy eyesight and preventing age-related macular degeneration. The carotenoids, lutein, and zeaxanthin, present in them reside in the macular tissues of the retina and provide protection against the damage caused by UV radiation.
Prevent Blood Clotting
Plums and prunes contain vitamin K, which helps in normal clotting of the blood and promotes bone health. Deficiency of vitamin K in the body can result in excessive blood loss and other health concerns such as weak bones.
They are widely used in food items due to their sweet and tart flavor, as well as their pleasant aroma. They can be enjoyed fresh and can also be added to puddings, jams, and jellies. Plum juice is used in the preparation of. Prune juice concentrate works deliciously well as a filling for candies and confectionery products, and as a binding agent for cereal bars. Plum chutney or dip is famous in Indian cuisine and is served along with stuffed Indian bread. It is also relished as a condiment along with the meat delicacies.
Plum Blossoms: Plum blossoms have been historically used in the treatment of loose teeth, mouth ulcers, and sore gums. They are an effective ingredient in the manufacturing of mouthwashes and help in curing bad breath and soothing sore throats.
How to Select & Store Plums?
Select plums with a slight whitish bloom, which indicates no over-handling. Avoid the soft ones with bruises. Ripe and ready to eat plums yield to slight pressure and have a sweet aroma. They can be stored in the refrigerator. Slightly firm plums can be kept in a paper bag at room temperature until they ripen. Prunes can be kept at room temperature for a few days.
Side Effects of Plums
Oxalates: They contain oxalates that can accumulate and crystallize, resulting in health concerns such as kidney or gallbladder complications. People who are already suffering from such conditions should avoid the usage of plums.
Sulfites: Dried plums or prunes are treated with sulfites to prevent them from the oxidation of phenols in the prunes which can darken the fruit and turn it brown. People who have sensitivity towards sulfites should be careful regarding their intake of prunes, as they might trigger allergic reactions, including severe anaphylactic attacks.
Carcinoid Tumor: Carcinoid tumors elevate the levels of serotonin in the blood and plums contain a substantial amount of serotonin. Consumption of plums before the diagnostic test for carcinoid tumors may result in a false-positive result.
Plums are effective in curing irregular menstruation and detoxifying the digestive system. They contain calcium, which is valuable for maintaining dental health. According to Ayurvedic medicine, plums possess cooling properties which help in pacifying excess heat in the body.
Add some plums to your diet and enjoy all the health benefits!