Sweet, juicy, and full of nutrients, plums are more than just a delicious summer fruit.
From supporting heart health to improving digestion, these little fruits are loaded with antioxidants, vitamins, and minerals that can do wonders for your body.
In fact, research suggests that adding plums to your diet may help lower cholesterol, protect against certain cancers, and even keep your skin glowing.
Curious to know how? Let’s explore the amazing plums benefits backed by science.
What are Plums?
Plums are juicy, sweet, and slightly tart stone fruits that belong to the genus Prunus.
They come in a wide variety of colors, including red, purple, yellow, and green, with each type offering a unique flavor and nutrient profile.
Aside from being eaten fresh, plums are often dried into prunes, which are famous for their digestive health benefits.
With their vitamins, minerals, and bioactive compounds, plums are considered a delicious and functional fruit with powerful health-promoting properties.
10 Health Benefits of Plums
So, are plums good for health? Absolutely!
They are rich in antioxidants, fiber, and micronutrients that support many aspects of well-being. Here are ten science-backed benefits:
1. Rich in Antioxidants
Plums are high in polyphenols, which protect cells from oxidative stress and reduce the risk of chronic diseases.
Studies suggest that their antioxidant capacity is comparable to or higher than many other fruits.
2. Support Heart Health
Plum consumption has been linked to better cholesterol balance and reduced triglyceride levels.
A meta-analysis confirms that plum supplementation can improve lipid profiles, which plays a role in cardiovascular health.
3. Aid Digestion
Plums and prunes are natural sources of dietary fiber and sorbitol.
Both of which help regulate bowel movements and prevent constipation, this makes them a natural digestive aid.
4. Help Manage Blood Sugar
Despite their sweetness, plums have a low glycemic index.
This means they cause a slower rise in blood sugar, making them a smart choice for people managing diabetes.
5. Support Bone Health
Prunes in particular have been studied for their ability to slow bone density loss.
Regular consumption has been linked to improved bone mineral density in postmenopausal women.
6. May Reduce Cancer Risk
Systematic reviews suggest that plums may have protective effects against certain cancers.
It’s because of their rich antioxidant and anti-inflammatory compounds.
7. Boost Immunity
Plums provide vitamin C, which supports immune defenses by enhancing white blood cell function and protecting against infections.
Vitamin C is a key nutrient to protect the body’s cells from damage.
8. Aid in Weight Management
Low in calories yet high in water and fiber, plums help increase satiety.
Eating them as snacks can help reduce overeating and support weight control.
9. Improve Skin Health
Thanks to antioxidants (vitamin C and E), plums support collagen production and help maintain healthy, youthful skin.
The collagen also can reduce inflammation, minimize wrinkles in skin, and improve skin texture.
10. May Help Combat Metabolic Syndrome
Plum polyphenols may reduce inflammation, improve lipid metabolism, and regulate blood glucose.
Making them useful in addressing metabolic syndrome risk factors.
Potential Side Effects of Plums
While plums are safe for most people, eating them in excess may cause bloating or diarrhea due to their fiber and sorbitol content.
People with sensitive stomachs or irritable bowel syndrome (IBS) should consume them in moderation.
Additionally, plums are naturally high in oxalates, which may not be ideal for individuals prone to kidney stones.
Overall, plums are safe when eaten in balanced amounts, but those with medical conditions should consult their healthcare provider.
Nutrition of Plums
Plums are nutrient-dense fruits rich in vitamins, minerals, and bioactive compounds.
A medium-sized plum (about 66 grams) contains roughly:
- Calories: 30 kcal
- Carbohydrates: 8 g
- Fiber: 1 g
- Vitamin C: 10% of the daily value
- Vitamin K: 5% of the daily value
- Potassium: 3% of the daily value
Beyond these, plums contain polyphenols, carotenoids, and phenolic acids, which contribute to their antioxidant and anti-inflammatory benefits.
5 Healthy Ways to Consume Plums
- Fresh as a Snack: Simply wash and enjoy plums whole for a hydrating, fiber-rich treat.
- Add to Smoothies: Blend plums with yogurt or leafy greens for a refreshing, nutrient-packed drink.
- In Salads: Toss sliced plums into green or grain salads for a sweet and tangy flavor boost.
- Baked Goods: Use plums in muffins, tarts, or cakes to add natural sweetness and nutrients.
- Homemade Jam or Sauce: Cook plums into a low-sugar jam or savory sauce to pair with meat or spread on toast.
Conclusion
Plums are a simple yet powerful fruit that can bring long-term health benefits.
You can enjoy them fresh, dried, or blended into smoothies; plums are an easy way to add a burst of nutrition to your daily meals.
Let’s learn more about diet and fitness by checking out our articles on LUM’s blog!