Health Benefits Of Plums: 5 Reasons To Add Them To Your Diet

Plum offers several health benefits through essential vitamins and minerals that can help bring down risks of various chronic diseases. Plum is a powerful source of fibre and antioxidants and can prevent osteoporosis and constipation. You can consume plums either fresh or in dried form - known as prunes. 

Nutritional Value of Plum

If you consume one plum on an average, it can offer you 30 calories, 7.52 grams of carbohydrates, 0.92 grams of fibre, 6.55 grams of sugars, 7 to 10% of vitamin C, 1.2 to 1.6% of vitamin A, and 3.5% to 4.7% of vitamin K, according to healthline. The fruit also contains copper, manganese, magnesium, and phosphorous.

5 Health Benefits of Plum

1. Antioxidants: Plums are a vital source of antioxidants that can reduce inflammation and help in protecting the cells from damage caused by free radicals. The nutritious fruit is especially quite high in polyphenol antioxidants that can lead positive impact on bone health and alleviate the risk of heart diseases and diabetes. It contains a particular type of polyphenol namely anthocyanins that can reduce chronic disease risks.

2. Improves Bowel Movement: Plum juice can be highly beneficial for people suffering from constipation as it can get their bowels moving. Plums and prune juice contain sorbital, a sugar alcohol that can draw water into the intestines and soften stool to stimulate bowel movements. Plums can also offer soluble as well as insoluble fibre that can further boost the regularity and relief from constipation. According to a report published in National Library of Medicine, plums are high in fibre and several phytochemicals that can benefit human health including cancer and CVD (cardiovascular diseases) prevention.  

3. Regulate Blood Sugar: Plum extracts can help in reducing blood sugar levels in diabetic individuals. Plum puree plays an important role in moderating or regulating post-meal blood glucose spikes. Food with low glycaemic index or GI can be digested gradually and can help in supporting stable blood sugar and insulin levels post meals. The fruit is ideal for people as part of their balanced diet to manage blood glucose levels.   

4. Prevents Cancer: The fruit offers plant-based phytonutrients that can offer antioxidant in abundance, especially the dark purple, blue and red plums that secure their colour from anthocyanins, an essential antioxidant called flavonoid. Antioxidants can protect the body from free radicals that can damage cells and tissues and help in minimizing inflammation. Plum and plum extract can reduce the risk of cancers such as breast and colon cancer.  

5. Protects Heart: They are an excellent souce of quercetin, an important polyphenol. According to the National Library of Medicine report, polyphenols play a crucial role in improving overall heart health. Regular consumption of the fruit can boost healthy eating habits as plums are a vital source of sustainable nutrition.

While plums are packed with antioxidants and nutrients that support overall health, they’re not the only superfood worth adding to your diet. For example, black beans offer impressive health benefits with a unique nutritional profile that complements plum’s antioxidant power. Similarly, kiwi fruit can boost heart health and digestion, making it another excellent choice for a balanced diet. Add cherry juice for its health benefits for hydration and create a well-rounded mix of foods that can elevate your diet.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.