Plum Benefits For Digestion, Heart Health, Bones & More

Did you know that plum benefits have been used by the ancient civilizations? It is determined that plums were one of the first domesticated fruits, and archaeology proves this point, since they were found in association with olives, grapes and figs in Neolithic settlements. This historical value intensifies further when we look at the numerous health benefits of plums that are there today.

The delicious and juicy red plums you can see in your groceries in the summer or fall season contain large amounts of antioxidants and aging ostensible, because of which it has many useful properties. The dried prunes (prunes) and prune juice are especially famous because they aid in the healthy digestion process.

An even closer look at the nutritional value of plums would provide one with the reasoning behind the fact that traditional medicine has always perceived the positive values of this fruit due to the fact that it is both therapeutic and nourishing. Now it is time to talk about this amazing fruit and find out what are Plum Benefits are.

What are Plums?

Plum belongs to the Prunus genus and subgenus that related to the cherries and peach that are nutritious in nature. They are all flowering plants and their edible fruits have one side sunk with a peculiar grove and a smooth stone or pit in them.

In commercial production of plum, the size of the trees is moderate and are normally pruned to maintain a height of 16 feet. Its fruits are round or oval in presentation and have a size of approximately one to three inches.

The fleshy fruit which has one hard seed core is plum the plums are composed one hard seed core.

They are a very colorful fruit in a large variety of colors and sizes. Varieties contain very different textures, including firm, soft flesh, and colors extend all the way down to yellow, white, green, to red. The most available varieties and favorites are red ones.

Diversity can be in flavors which are sweet and tart. Raw plums are juicy, delicious and can be eaten in dried form, or can be used as a preserve or all sorts of recipes. The juices of plums can be fermented to produce plum wine also.

Prunes (dried plums) are sweet and juicy, but concentrated antioxidants qualify them to be called super sources of antioxidants.

Unripe plums and prunes are both known to have natural laxative effect due to substances such as dietary fiber, sorbitol and isatin.

Prunes and prune juice are distinguished products particularly in regard to digestive support and because of this, they are likely to be used as supplements to support the good health of the digestive system.

More Researched Facts:

One of the published studies (Critical Reviews in Food and Science Nutrition, 2013) proved that dried plums might be utilized as a snack as they impact the state of satiety positively and reduce the postfeeding food intake.This implies that plums are useful in terms of control of obesity, diabetes and associated cardiovascular diseases.

Even though dried plums are naturally sweet, they do not cause a large insulin and blood glucose response after eating like many other sweet foods.

Additional positive effects of dried plums on the gastrointestinal system are as it also prevents constipation and it may even be true that it helps prevent colon cancer. Dried plums and the resulting metabolites demonstrated that the bioactive agents may exhibit antibacterial in the gastrointestinal system and the urinary system.

It would be worth speaking about the Umeboshi plums that are so common in Japanese food. Alternatively called the sour plum or Japanese plum, it is in fact produced using dried and pickled fruit of the ume which is more of an apricot.

Kakadu plum depicts another variety but this is very much like an almond. When it is ripened, it remains on the plant and its size is similar to that of olives or cherries.

Nutritional Profile of Palm

The vast health benefits that Plum Benefits have are due to their high vitamin and mineral content. Besides their digestive properties, plums have been identified to be useful in enhancing a healthy heart, enhance the immune system and skin, antifree radical and to reduce the level of cholesterol.

One cup of sliced plums (approximately 165 grams) provides:
One cup of sliced plums (approximately 165 grams) provides:

• Energy: 75.9 calories
• Total Carbohydrates: 18.8 grams
• Dietary Fiber: 2.3 grams
• Natural Sugars: 16.4 grams
• Total Fat: 0.5 grams
• Polyunsaturated Fat: 0.1 grams
• Monounsaturated Fat: 0.2 grams
• Protein: 1.2 grams
• Vitamin C: 15.7 mg (17% Daily Value)
• Copper: 0.1 mg (11% Daily Value)
• Vitamin K: 10.6 mcg (9% Daily Value)
• Potassium: 259 mg (6% Daily Value)
• Vitamin A: 28 mcg (3% Daily Value)

*Daily Values based on a 2,000-calorie diet.

Moreover, other plum benefits include vitamin E, thiamine, riboflavin, niacin, vitamin B6, folate, pantothenic acid, calcium, iron, magnesium, phosphorus, manganese and zinc.

Plum Benefits for Health

1. Powerful Antioxidant Source

The most important plum benefits is that plums have good antioxidants. They supply vitamin C and phytonutrients such as lutein and cryptoxanthin, zeaxanthin, neochlorogenic acid and chlorogenic acid.

With antioxidant-rich foods, particular cell damage can be prevented specifically the cell damage that involves oxidation.

A free movement of some of the oxygen molecules in the body also results in oxidative damage or the formation of free radicals. Free radicals are dangerous to body tissues and are associated with very poor conditions such as cancer and early aging.

The body depends on antioxidants in a bid to guard it against harm by oxygen.

The other plum and antioxidant-enriched food benefits could be slowing down the process of ageing, making the skin healthier, less cancerous, more effective at detoxifying, and extending their lives.

2. Digestive Support

Plums are good nutrient offers in terms of dietary fiber, which normalizes the work of a digestive tract. The dried plums (prunes) are best in targeting the digestive complications such as constipation.

Twice in a day, it is possible to reduce constipation by taking plums and other foods that have a lot of fiber. This is highly attributable to the fact that plums are comprised of both types of fiber soluble and not.

The fiber found in pulp of plum is called soluble fiber that when dissolved in the system creates a gel like mass, which traps fats, sugars, bacteria and toxins and helps them to be filtered out of the body. It also dissolves the carbohydrates, helps in lowering down unhealthy cholesterol levels and can improve the heart health.

The insoluble fiber in the skin of plum does not dissolve. Its hard elements flush out the lining of the digestive tract, taking out mucoid plaque, stuck toxins, and so on.

As such, plums are one of the best natural means of constipation in terms of support of healthy bowel movements and maintaining the normal level of sugar in blood.

A 2016 study of Molecular Nutrition and Food Research though showed that carotenoid and polyphenols in plums (and cabbages) alleviated intestinal inflammation and enhanced intestinal digestion in its cells which has been corroborated by the latest researchers.

3. Cholesterol Reduction

Dried plums are capable of reducing cholesterol in a natural way. Prunes contain soluble fiber which lower the amount of LDL cholesterol levels by preventing the absorption of dietary cholesterol.

Prunes work to reduce the level of cholesterol by attaching themselves to the bile acids thus helping in the excretion of the bile acids out of the body. These are the fat digestion compounds, which are formed through the use of cholesterol formation by the liver.

Removal in the stool necessitates new bile acids to be released by the liver which requires the use of cholesterol thereby leading to low levels of cholesterol circulation.

4. Cardiovascular Health Enhancement

Plums contain flavonoids and phenolic compounds (with anthocyanins, chlorogenic acids, quercetin and catechins) which have anti-inflammatory properties across the body cells. Anti-inflammatory foods prevent the condition of high cholesterol, diabetes, cardiovascular diseases, etc.

Plums also contain vitamin K that is good to the heart, and it is therefore important to rectify any vitamin K deficiency. This vitamin prevents arterial hardening- which is the major cause of heart attacks.

It is effective due to the fact that it eliminates calcium in arteries and restricts the formation of the harmful and stiff plaque deposits. Vitamin K prevents hardening of the arteries by ensuring that calcium does not settle in artery linings and other tissues within the body into which it may incur destruction.

The research also shows that vitamin K plays a significant role in curtailing inflammation and cell lining existence of blood such as veins and arteries. Normal amount of vitamin K intake is required to avoid hypertension and to lower the risk of cardiac arrest.

One of the latest studies (2014 Journal of Nutrition) indicated which dietary intake of vitamin K was linked to a low risk of death by cardiovascular disease or cancer or any cause in a population in the Mediterranean at high cardiovascular disease risk.

5. Cognitive Health Support

One of the significant effects of phytonutrients present in plums is that it deactivates neurological inflammation and enhances learning and information retention skills. This implies that plums can be used to prevent age-related disorders to the brain.

The study (Phytotherapy Research, 2016) is a systematic review on the impact of plum on human health based on 25 studies, and one of them reported the confirmation of moderate-quality evidence. The literature review established that one of the health benefits attributed to fruit intake was enhancement of brainpower.

It also highlighted that majority of the human studies have incorporated the use of dried plums, which contain high content of phenolic and anthocyanin compounds, which have been known to be antioxidants and neuroprotective agents.

The operation of plums can be classified as a nutraceutical fruit capable of enhancing cognition in different ways such as via fighting inflammation and free radical combat.

6. Skin Health Enhancement

Plum has vitamin c which helps the skin and blood vessels. An American Journal of Clinical Nutrition study conducted in 2007 on the basis of more than 4,000 women aged between 40 to 74 years revealed that increased vitamin C intake decreased the risk of getting a wrinkled look and dryness of the skin and aged naturally.

At that, a scientific review of 2017 demonstrated the significance of vitamin C to skin maintenance. Besides, they also function as anti-UV block on UV-photodamage and collagen synthesis.

Vitamin C is useful in the formation of vital proteins that produce the skin, tendons, ligaments and blood vessels. It will help in healing and formation of scar tissue.

It has been indicated that vitamin C skin creams have the capacity to decrease the level and period of skin redness that occurs after cosmetic surgery such as erasing wrinkles or scars.

7. Immune System Boost

Plums contain vitamin C which aids stressed people who have weak immune systems. Considering the prevalence of stress in the contemporary society, proper food complementation with vitamin C can be the perfect means of overall health.

A 2006 review of annals of nutrition and metabolism put it in writing that vitamin C assists in the maintenance of redox integrity within cells, and thus protects cells against reactive oxygen species generated in cellular respiratory burst, and in the production of inflammatory substances.

Plums also contain polyphenols which act as an anti-inflammatory agent to boost immune status whereas oriental plums have been found to cause an immunostimulatory effect.

8. Diabetes Risk Reduction

Diabetes results in a high amount of sugar in the blood. It comes about when the pancreatic gland does not produce enough insulin, the body cells have inadequate abilities to process the insulin or during improper processing of the insulin.

Since the glucose fails to be used in the normal way, it builds up in the blood resulting in the most typical of indicators of diabetes that is elevated blood glucose or blood sugar.

The glycemic index of plums is low, and the extracts of plums lower the levels of blood glucose and triglycerides. The presence of flavonoids is another added advantage since the flavonoid acts as an insulin resistance blocker.

Plums have soluble fiber which helps to balance glucose levels in the blood because they slow down emptying of the stomach.

This influences blood sugar levels and innocuously improves the sensitivity of insulin and contributes to the control of diabetes.

These findings indicated that an increased intake of particular whole fruits such as prunes and plums led to the low risk of future type 2 diabetes with high consumption of fruit juices increasing the risk in the three prospective longitudinal cohort studies.

9. Bone Health Protection

Plums help the bones because polyphenols and potassium in plums have the effect of improving the density of bones as well as preventing bone losses. This can prove very useful to the osteoporotic individuals.

The plums should contain potassium which will help in strengthening the bones so that they are able to avoid easy breaks or fracture. Low potassium levels mean that bones are not appropriately buffered against the effects of sulfur acid and this results in demineralization, weak and porous bones, a state which enhances the risk of osteoporosis and fractures.

The appearance of osteoporosis can be explained by the fact that the bones develop small holes or weak points that can cause the fractures, pain, and dowager hump. It is normally observed in over 50 years old women.

The leading causes of osteoporosis mainly include age, emotional stress, nutritional deficiencies and disproportionate hormone. High-potassium foods like plums are good in reinforcement of your bones and bone-building.

A 2017 study on postmenopausal women found that, “the results of its studies and others were indicative of dried plum in the whole form being a promising functional food and efficacious functional food therapy in the area of bone-loss prevention among postmenopausal women, and that there was a potential of long-lasting bone-protective effects with the dried plum in its whole form.”

Traditional Medicine Applications

In traditional medicine, sour or tart foods are taken in during colder seasons and result in benefitting the liver qi and enriching the lungs. The consumption of plums is meant to get rid of dampness when the temperatures outside become lower, and respiratory diseases increase.

Prunes in the conventional setting are used in the treatment of constipation. Digestive support and diluting constipation can also be achieved by the consumption of prunes. They are also taken with the purpose of enhancing the health of the heart since they are rich in fiber.

Practical Uses

The fresh plums can be found at the grocery stores or farmers markets in summer and autumn months, usually between late May and October.

In buying fresh plum, it is advisable to get moderately firm fruits that exert some resistance with a slight give. Avoid those which are blown up or even beaten, that belong to perfection.

When a plum has a sweet smell, it is nice to eat. Keep in mind that plum skin can be eaten when consumed fresh but there are recipes where peeled plums are needed.

Unless you need the plums to ripen fast as they are too firm, keep store them in the fridge. and leave them there to keep at room temperature in a dark place, e.g. a paper bag.

Plums are really healthy, and there are also many fun ways in which you can include them in your diet. There are all kinds of baked goods, snacks, and salads in which plums may be added. Try adding this delicious fruit to:

• Tarts
• Pies
• Ice pops
• Salads
• Oatmeal
• Yogurt
• Smoothies
• Puddings

Dried plums are sold all year round and are also good for health.

Let them be as fresh plums, and they can be used in a lot of healthy foods. This muffin is made out of softness, sweetness and depth-of-flavor.

Other Plum Benefits

In other occasions, people use prunes with a combination of port wine or brandy in a bid to add more taste. dried plums (prunes) can be used in:

• Cakes
• Ice cream
• Dressings
• Salads
• Chicken dishes
• Pork dishes
• Pancetta dishes
• Dinner tarts

Plums are nice food to have in the morning- they are soft, sweet and do not burn the stomach. One should add them to yogurt or oatmeal in the morning to make the most out of these incredible advantages.

Sliced plums are also an option even in the making of gluten-free quinoa porridge and pancakes made of almond flour.

Add some bit of plum to fruit smoothies e.g. to a berry smoothie recipes.

Plum also taste wonderful in lunch and dinner recipes (fall chicken salads recipes). Plums also are sweet, so you may slice them and add them to any salad, or they can be used dried, which gives them a better flavor.

Wonderful is the sugary sweet remedy of horrible uggest. Add them to the lime and frozen coconut and put them in the dishes of berries. It is an interesting mix and makes a fresh dessert which leaves you with a sweet tooth.

Comparing Plums vs Prunes vs Peaches

Prunes are the dried plums which are naturally dried. In fact, the name prunes is losing its popularity.

Nowadays, it is officially called dried plums. Majority of prunes we see in groceries are those obtained in particular plum trees which grow fruits that can be dried out, still having the seed intact.

Due to the fiber level, many individuals consume prunes to ease the activities of the digestive tract, such as constipation. You obtain concentrated plum values in the form of a dried wrinkled form.

But note that a cup of sliced plums and a cup of prunes do not have a similar nutrition. Most nutrients are more concentrated in prunes; however, they include more calories and sugar in one serving, and therefore one should exercise restraint.

Other individuals do not like eating prunes and they use prune juice owing to its gentle laxative action. Prune juice is also good in making the bones and heart strong.

The fresh fruits that are of the same genus as plums include peaches. Just like plums, peaches also contain plenty of anti-disease antioxidants, and even the five different carotenoid types.

Nutrition of Peach also contains large amount of vitamin A, vitamin C and potassium. More of these micronutrients are found in higher amounts in plum as compared to head-to-head.

Similar to plums, peaches may be eaten in order to improve the health of the heart, eyes, skin and digestion. Their role is to minimize the inflammation as well as to combat disease-causing oxidative stress.

Potential Risks and Side Effects

Plums contain oxalates that have the ability to form kidney stones. This is the reason as to why individuals with history of kidney stones should not eat plums.

There is also the belief that there are people whose oxalates reduce the absorption levels of calcium leading to excess levels of calcium in kidneys. This can eventually result in the forming of small or big stones in kidneys and bladder.

Individuals with kidney stones can possibly consume some minuscule portions of plums and thus be cautious and watchful of the outcomes of the consumption.

Common Questions About Plums

Are plums beneficial for health?

Yes, plums contain a lot of antioxidants, fiber, and vitamins such as vitamin C and K. They preserve the intestinal state, normalize the sugar level in the blood, and they can also protect the heart and bones.

What are plums’ top health benefits?

The positive effect is better digestion, less inflammation, the support of the heart, and the immune system; there are even possibilities to skip some chronic diseases with the high polyphenol content.

Can plums help with constipation?

Yes, plum has a good reputation of being a natural laxative due to the properties of fiber and sorbitol that stimulates empty bowels.

Are plums high in sugar?

Fresh plums are not very high in calories, and its calorie value has natural sugars and an average glycemic index. Eaten only in moderation and they are also included in a balanced diet, they do not lead to high rise in blood sugar levels.

What’s the difference between plums and prunes?

Dried plums are referred to as prunes and these are commonly made using some species of plums like European plums. They in essence are very similar nutrients but prunes are just so extra in fibre and antioxidants.

How many plums should you eat daily?

Fresh plums can be useful and consumed by an average individual with no adverse effects when eaten daily between 1-2 plums. Nonetheless, people with some medical conditions such as renal or diabetes should pay attention to consumption and address experts.

Can plums help with weight loss?

Plums are also low-calorie, high-fiber foods that could aid in feelings of satiety and a decrease in the total amount of calories in the diet. Their metabolic compounds are also antioxidants and thus including them in weight loss diets will prove wise.

Are plums acidic or alkaline?

Plums are regarded as acidic but in moderation, they can be consumed by people with acid-sensitive stomach or acid reflux depending on tolerance levels.

When is the best time to eat plums?

Plums may be eaten at any time but it can be advisable to take them in the morning or as a midday snack to maintain the body energy and aids digestion all day.

Can dogs eat plums?

Dogs must not be fed on plums with pits since it can prove to be toxic and even choke. The fruit cannot be all that bad in small amounts, and therefore, you may also consult your vet.

When are plums in season?

Plums are seasonal and in the United States, they are likely to occur between May and October (summer is the most probable one).

What are sugar plums?

Sugar plums do not refer to plum. These are old-fashioned Christmas candy consisting of dried fruits, nuts and spices, and sometimes in ball form, sugar coated.

Is plum a fruit or vegetable?

Plum is a pure fruit. It is produced on flowering trees and has a seed or a pit which makes it a stone fruit (or a drupe).

Do you eat plum skin?

Yes, you can eat the skin of plum and get most of the antioxidants and fiber of the fruit. It is raw or frozen as well.

Do plums clean out your system?

Yes, plums are beneficial to clean out the killing system with the help of natural laxative properties. They are fiber and sorbitol containing ingredients that ensure the make up the bowel movement and cleansing.

What happens if I eat plums every day?

Plums may increase digestions and scavenge oxidative stress and aid in blood sugar stability and reduce inflammation when taken on a regular basis. Some persons are however prone to digestive upset when the quantity is too much.

Are plums a superfood?

Plums are not always classified as superfood, but present a high strength of fiber, antioxidants and vitamins which help to provide body and health as a whole.

Are plums good for skin?

Yes, plums are rich in vitamin C and antioxidants which can possibly protect the skin like natural sunscreen against damage, promote collagen production and also maintain healthy beautiful skin.

Summary

Plums are the members of the same family as peaches and cherries that became one of the first fruits people started cultivating.

What is the value of plums on our body? plum benefits  can be ascribed to antioxidants such as high levels that help in prevention of disease. Other benefits are that it can increase immune systems, heart health, and brain power.

Micronutrients that plums possess are also diverse as they contain large amounts of vitamin C, vitamin K, vitamin A, and potassium. Along with that, plums are also great fiber sources, and this is why they benefit your digestion, particularly when dried out.