8 Surprising Benefits of Plum Juice

by John Staughton (BASc, BFA) last updated -

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If you ever wanted to try a new nutrient-packed fruit juice, plum juice is an excellent option. Widely available with unique antioxidants and organic compounds to improve your health, this juice is something you should definitely add to your shopping list.

What is Plum Juice?

For those who don’t know, prunes are actually just dried plums, and while prune juice tends to be more popular and has a higher sugar content, many people also add plum juice to their diet for its impressive concentration of nutrients. Plum juice is typically extracted by removing the pit and then pressing or centrifugally removing all of the viable juice from the fruit.

When you consume this fiber-rich beverage, it can have rapid and noticeable effects on your digestive system. So when trying this drink for the first time, have only a small amount and see how your body reacts.

Two glasses of fresh plum juice kept next to a basket of plums

Two glasses of tart and sweet pure plum juice. Photo Credit: Shutterstock

Nutrition Facts

Plums, canned, purple, juice pack, solids and liquids
Serving Size :
NutrientValue
Water [g]84.02
Energy [kcal]58
Energy [kJ]243
Protein [g]0.51
Total lipid (fat) [g]0.02
Ash [g]0.3
Carbohydrate, by difference [g]15.15
Fiber, total dietary [g]0.9
Sugars, total including NLEA [g]14.22
Calcium, Ca [mg]10
Iron, Fe [mg]0.34
Magnesium, Mg [mg]8
Phosphorus, P [mg]15
Potassium, K [mg]154
Sodium, Na [mg]1
Zinc, Zn [mg]0.11
Copper, Cu [mg]0.05
Manganese, Mn [mg]0.03
Vitamin C, total ascorbic acid [mg]2.8
Thiamin [mg]0.02
Riboflavin [mg]0.06
Niacin [mg]0.47
Pantothenic acid [mg]0.07
Vitamin B-6 [mg]0.03
Folate, total [µg]3
Folate, food [µg]3
Folate, DFE [µg]3
Choline, total [mg]1.3
Vitamin A, RAE [µg]50
Carotene, beta [µg]554
Cryptoxanthin, beta [µg]102
Vitamin A, IU [IU]1009
Lutein + zeaxanthin [µg]49
Vitamin E (alpha-tocopherol) [mg]0.18
Vitamin K (phylloquinone) [µg]4.3
Fatty acids, total saturated [g]0
16:0 [g]0
Fatty acids, total monounsaturated [g]0.01
18:1 [g]0.01
Fatty acids, total polyunsaturated [g]0.01
18:2 [g]0.01
Threonine [g]0.01
Isoleucine [g]0.01
Leucine [g]0.01
Lysine [g]0.01
Methionine [g]0
Cystine [g]0
Phenylalanine [g]0.01
Tyrosine [g]0
Valine [g]0.01
Arginine [g]0.01
Histidine [g]0.01
Alanine [g]0.02
Aspartic acid [g]0.16
Glutamic acid [g]0.02
Glycine [g]0.01
Proline [g]0.02
Serine [g]0.01
Sources include : USDA

Plum Juice Benefits

The most important health benefits of plum juice include aiding weight loss, preventing heart attacks, boosting vision, reducing constipation, and helping in pregnancy, among others.

Aids in Digestion

The fiber in this juice can stimulate peristaltic motion and promote healthier digestion. As a natural laxative and diuretic, this juice is popular among older individuals who need help staying regular.

Boosts Cognition

Plum juice has been found to contain phenolics that help in improving your memory and boosting your cognition even as you age.

Improves Vision

There is a good amount of vitamin A found in this juice, which can help to reduce oxidative stress in the retina, lower the risk for macular degeneration, and slow the development of cataracts.

Helps in Pregnancy

You should always check with your doctor before adding anything new to your pregnancy diet. However, plum juice can help to prevent infection, promote normal growth and development, and ensure healthy blood flow, all of which is good for both mother and child.

Weight Loss

The dietary fiber found in plum juice can help you feel full throughout the day and prevent you from reaching for snacks or overeating at mealtime. Thus, it helps you stay within your calorie intake limits.

Regulates Cholesterol Levels

Phenols are an important type of antioxidant that can reduce the oxidative effects on cholesterol, thus protecting you from atherosclerosis, heart attack, and stroke.

Prevents Chronic Diseases

The antioxidant capacity of this juice is quite high and is known to lower the risk of many chronic diseases such as arthritis and heart diseases.

Anticancer Potential

Plum juice can be a great option for those who have a risk of developing cancer. The phenolic compounds in some plum varieties have shown certain antiproliferation activity in research conducted by Texas A&M University in 2014. It also shows that plums are able to exert cytotoxic effects against breast cancer cells without negatively affecting the normal healthy cells.

Plum Juice Side Effects

Plum juice is perfectly healthy for most people if taken in moderation. However, if consumed in excess, it can cause some unpleasant side effects, such as diarrhea, cramping, and even weight gain.

Stomach Issues

Since plum juice is known to improve digestion and stimulate bowel movements, thanks to the high level of dietary fiber it contains. But by overconsuming, it can cause cramping, bloating, loose stools and diarrhea, which can lead to dehydration and other problems.

Weight Gain

Like many other fruit juices, plum juice does have a notable amount of calories, so drinking too much of it will shoot up your overall calorie count, which can lead to weight gain if you don’t factor these extra calories into your daily total.

Plum Juice vs. Prune Juice

Plum juice and prune juice are indistinguishable for many people, both in terms of taste and appearance, but there are some differences, despite coming from the same fruit in two different states. The juice extracted of plums tends to have less sugar by volume than prune juice, as well as more fiber, potassium, and a higher concentration of other nutrients, such as vitamin K, copper, and iron. Plum juice has slightly fewer calories but may have a small amount of fat. In terms of health benefits, they overlap significantly and when it comes to taste, prune juice has a slightly sweeter flavor, due to the higher concentration of sugars.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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