Plum is a fruit which belongs to the Prunus subgenus. Prunus. Plum originated in East Europe and China. China is the largest producer of plums. The plum benefits range from lowering blood pressure to increased immunity. The plum benefits the human heart and eyes along with improved digestion.
Plums are a kind of stone fruit, fruits that contain a stone or a pit, the stone of fruit contains the seed of the plum. Other examples of stone fruit are peaches, apricots, nectarines, etc. Plums can be eaten fresh or dried. Dried plums are called Prunes.
Plum Fruit Benefits:
Beside various plum fruit health benefits which we will elaborate for you later in the article, let’s discuss some other plum fruit benefits, which are as follows :
1. Prevents Dryness
Plum helps in preventing and reducing dryness in the skin because of its oily property.
2. Helps In Wound Healing
plum helps in healing of wounds and injuries.
3. Have Antimicrobial Quality
plums are rich in agents which help in curing infection like ringworm, bacterial, etc. if eaten regularly or applied on affected areas directly two to three times a day.
4. Have AntiInflammatory Properties
Plums are anti inflammatory foods that help in reducing inflammation in our body. Like in inflammation of joints, membranes, etc.
Plums are highly nutritious and have a wide range of health benefits. Rich in fiber, antioxidants, vitamins, and minerals, plums can help you lower your risk of chronic diseases. An average-sized plum (about 66 grams in weight ) provides you with the following nutrients :
- Energy: 30.4 calories
- Water: 57 grams
- Fiber: 0.92 grams
- Fats: 0.18 grams
- Protein: 0.46 grams
- Calcium: 3.96 mg
- Magnesium: 4.62 mg
- Phosphorus: 10.6 mg
- Potassium: 104 mg
- Vitamin C: 6.27 mg
- Folate: 3.3 µg
- Vitamin A: 11.2 µg
- Vitamin K: 4.22 µg
One important piece of information needs attention is the fact that dried plums called prunes are higher in calories and fiber as compared to fresh ones. But they both are very nutritious and good for health.
1. Health Benefits Of Plums:
Plums are not just tasty and juicy fruit. They provide an immense amount of health benefits to our body. So, let’s get started to know the health benefits of plums in detail below :
2. Good for Diabetes Control- Plum Fruit Benefits
We all know that diabetes is a major health disorder which is increasing rapidly due to lifestyle modifications over the years. Similarly, type 2 diabetes can be controlled easily with eating and lifestyle change. Eating foods that have low Glycemic Index is one of the major recommendations given to diabetic patients by the specialists. The glycemic index of plum is 40 which is very good. That means it is a great choice for diabetic patients, this will help in maintaining the blood sugar levels and not only plums are rich in sorbitol, a compound which helps in lowering blood sugar levels.
3. Very Effective For Bone Health:
One of the best health benefits of plums is that it is very effective for bone growth and health. Plums are rich in vitamin K, and potassium. Vitamin K helps and promotes mineralization of bones , potassium helps in maintaining bone density. Studies have shown that eating plums helps in osteogenesis (bone formation).
4. Great Laxative, Relieves Constipation:
another great benefit of eating plums or prunes is that it relieves constipation as it contains sorbitol, a sugar alcohol that has laxative properties. Plums are rich in dietary fiber too that helps in relieving constipation as well as aids in digestion. Keeps the gut healthy by promoting good bacteria growth as well as bowel movements due to high fiber content.
5. Good For Heart Health:
health benefits of plums include its great benefit on the human cardiovascular system. Plums are a very good source of potassium which is a key nutrient in maintaining a healthy heart, also helps in reducing blood pressure, stroke, and bad cholesterol levels (LDL).
6. Anti Cancerous In Nature:
Plums or prunes are rich in polyphenols, compounds that have antioxidant properties. These polyphenols fight against free radicals in our body, free radicals are known to cause oxidative stress that leads to cell destruction or damage. Increased oxidative stress can increase the risk of cancer.
7. Helps In Weight Loss:
plums help in reducing weight simply due to its low fat, low glycemic load. Plums are low in calories. A cup of sliced plums (about 165 grams) has just 75.9 calories. Moreover, they contain 144 grams of water and 2.31 grams of fiber. Therefore it is great fruit which can be eaten fresh as such or you can add it to salads or smoothies.
8. Great For Skin Health:
plums are rich in vitamin C which is a key element for ollagenproduction. Collagen helps in . Collagen he;ps in keeping the skin firm and tight thus delays wrinkles and sagging of skin. So, for youthful skin collagen is a must.
- “Aristocrat Of Fruits”: Custard Apple. So, Let’s Learn Benefits of Custard Apple
- The Exotic Superfruit : Dragon Fruit. We Reveal Dragon Fruit Benefits, Overload Symptoms and other facts about it.
9. Boosts Immunity:
As we know that for good immunity our defense mechanism needs to be strong and for that we need antioxidants, vitamins and minerals mainly. Plums are rich in antioxidants like lutein and zeaxanthin, in vitamins like Vit.C , vit.A, vit.k and minerals like folate, iron, potassium, etc. All these help in boosting immunity at various levels via different mechanisms in our body.
Plums are definitely one of the most nutritious fruits available for us. They taste amazing and are easily available also. Along with that plums can be stored by drying up as prunes which are also consumed on great levels and have amazing nutrition value. Plums are known as aloo bukhara in India There are more than 40 varieties of plums present globally. In rare scenarios, some people are allergic to plums. They fall into the ‘birch pollen’ category of allergens, along with apples and peaches, and they may cause itching and swelling of the mouth or throat in persons allergic to plums.