Plums Health Benefits


Plums health benefits includes promoting weight loss, supporting healthy pregnancy, promoting blood flow, preventing macular degeneration, promoting cellular health and fighting cancerous cells.

Other plums health benefits includes preventing influenza, maintaining psychological health, boosting metabolic rate, helps absorb iron, helps balance electrolyte, promoting skin and hair health.

Plums Over-Views.

Plums are juicy and delicious fruits that belong to the genus Prunus of the Rosaceae family which also includes peaches, apricots, and nectarines. 

This wonderful fruits exist in diverse colors and shapes with over 2000 different varieties. Plums are broadly divided into three groups: European-Asian (Prunus domestica), Japanese (Prunus salicina) and Damson (Prunus insititia). China is the leading harvester of plums, followed by the United States, Serbia, and Romania.

Mature plum fruit may have a dusty-white waxy coating that gives them a glaucous appearance. This is an epicuticular wax coating and is known as “wax bloom”. Dried plum fruits are called “dried plums” or prunes, although, in many countries, prunes are a distinct type of dried plum having a wrinkled appearance.

Plums is consumed world wide depending on the variety you can get from your side, its noteworthy that plums the prunes health benefits and nutrition facts is something nutritionists all over the world has acknowledged and are marked superfood in food nutrition.

Plums Nutrition Facts.

Plums contain an assortment of healthy components, vitamins, and minerals. They are an excellent source of vitamins such as vitamin A, vitamin C (ascorbic acid), folate, and vitamin K (phylloquinone).  They are also a good source of vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B-6, and vitamin E(alpha-tocopherol). The minerals present in them include potassium, fluoride, phosphorusmagnesiumironcalcium, and zinc. They also supply dietary fiber and offer very low calories without any harmful fats.

See the table below for an in-depth analysis of Plums nutrition facts. (Prunus domestica), fresh, Nutrition value per 100 g. (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 46 Kcal 2.3%
Carbohydrates 11.42 g 8%
Protein 0.70 g 1%
Total Fat 0.28 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 1.40 g 3.5%
Folates 5 µg 1%
Niacin 0.417 mg 3%
Pantothenic acid 0.135 mg 3%
Pyridoxine 0.029 mg 2%
Riboflavin 0.026 mg 2%
Thiamin 0.028 mg 2%
Vitamin A 345 IU 11.5%
Vitamin C 9.5 mg 16%
Vitamin E 0.26 mg 2%
Vitamin K 6.4 µg 5%
Sodium 1 mg 0%
Potassium 157 mg 3%
Calcium 6 mg 0.6%
Copper 0.057 mg 6%
Iron 0.17 mg 2%
Magnesium 7 mg 2%
Manganese 0.052 mg 2%
Phosphorus 16 mg 2%
Selenium 1.0 µg 2%
Zinc 0.10 mg 1%
Carotene-ß 190 µg
Crypto-xanthin-ß 35 µg
Lutein-zeaxanthin 73 µg
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Plums Health Benefits.

Blood Flow:

Incorporating plums into your daily diet can improve the blood flow in your body which is undoubtedly useful for your cardiovascular health. When you consume the fruit regularly, the nutrients found in it ultimately lead to adequate blood flow in your arteries.

Good For Pregnant Women:

Nutritionists recommend consuming at least 2 – 3 servings of organic plums once a week during pregnancy. It is one of those fruits which contain numerous nutrients and health benefits.

Its ideal to maintain a Regular consumption of the fruit to promote a healthy development of the fetus, alleviating the risks associated with congenital diseases. Plums also strengthen your body via improving eyesight, bones, cellular health, etc. Enriched with antioxidants, plums can ward off various infections boosting your immunity during pregnancy.

Healthy Cholestrol Level:

The fruit contains soluble fiber, which helps reduce cholesterol levels and inhibit the production of cholesterol in the liver. The soluble fiber soaks up the bile, which is produced using cholesterol. So, when the bile is soaked up by the soluble fiber in the fruit, the liver uses cholesterol stored in the body, thereby lowering the cholesterol levels.

Antioxidant Properties:

These fruits contain vitamin C and phytonutrients such as lutein, cryptoxanthin, zeaxanthin, neochlorogenic, and chlorogenic acid. These components possess effective antioxidant qualities which help in preventing the damage caused by oxygen radicals called superoxide anion radicals. The phenols present in plums also extend their protective effect on the essential fats in the neurons and cell membranes against any injuries caused by oxidative stress.

Skin And hair Health:

Plums stop hair fall by reversing the adrenal gland fatigue. It also promotes hair growth as it has high content of iron and it improves blood circulation. Eat plums if you want to have thicker and stronger hair.

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Consuming plum firms your skin and clears your skin texture. The fruit reduces wrinkles and rejuvenates your skin. Drink plum juice for younger looking skin.

Prevents Macular Degeneration:

You can find vitamin A and beta-carotene abundantly in plums. The latter is also highly beneficial when it comes to treating age-related health ailments such as macular degeneration. Moreover, your eyes are a sensitive organ and may get affected via various external or internal factors. However, you should consider incorporating plums into your regimen.

Fights Cancerous Cells:

You can prevent the onset of various types of cancers including breast and liver cancer by consuming organic plums regularly. It is a storehouse of antioxidants that are necessary to alleviate factors such as oxidative stress and free radicals.

Both elements contribute to the occurrence of cancer in your body significantly. However, further studies are underway to examine the effects of plums on cancerous cells, and more evidence is required to prove the claim as well.

Treat Obesity:

Plum extracts are valuable for treating obesity and other complications associated with obesity. Studieshave shown that consumption of stone fruits such as plums helps in fighting metabolic syndrome, due to the presence of bioactive compounds. The flavonoids and phenolic components such as anthocyanins, chlorogenic acids, quercetin, and catechins present in them exert anti-obesity and anti-inflammatory effects on the cells, including the fat cells. Moreover, they also help in preventing obesity-related problems such as cholesterol disorders, diabetes, and cardiovascular diseases.

Electrolyte Balance:

The high content of potassium found in the fruit is said to be effective regarding cell and tissue functioning in your body. Plums are also necessary to regulate muscle contraction and to balance various bodily sources in the body that ultimately facilitate the electrolyte balance. With all of this in view, plums health benefits is no joke! 

Prevents Influenza:

Plums or its juice can fight Influenza – virus as it contains a large number of lectin molecules? The latter is widely consumed in Japan to ward off the onset of viral allergies and diseases.

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Psychological Health:

It is imparative you can consume plums to maintain your psychological health, lots of are unaware of this but Nutritionists recommend incorporating it to your diet may help in relieving anxiety and stress which play a significant role in destroying mental health.

Metabolic Rate:

You can increase your metabolism by eating a single serving of fresh plums. It provides adequate levels of dietary fiber which helps remove toxins from your body. The procedure boosts your metabolic rate naturally. When your metabolism functions well, it will ultimately impact your overall wellbeing positively.

Bone Health:

According to several studies, consuming plums improves bone health. Plums contain boron, which is important for preservation of bone density and maintaining bone health. The fruit is also rich in flavonoids and phenolic compounds, which reverse the loss of bone.

Absorb Iron:

Nutrients recommend that your body needs to absorb iron without hindrance. The mineral is necessary when it comes to obtaining vitamin C. The latter is essential to prevent your immunity from the adverse effects of free radicals along with various inflammations and infections. However, you should refrain from excess consumption of the fruit – as moderation is necessary to avoid further health ailment.

Boost Immunity:

Plums are beneficial in strengthening the immune defense of the body due to the presence of high vitamin C content. This vitamin promotes the body’s resistance to infections and inflammations. Research has shown that oriental plums have immuno-stimulatory constituents that encourage the production of nitric oxide in the body, impede the metastasis of tumor cells, and are valuable in preventing various diseases.

Bottom Line:

Plums health benefits has placed it high in food nutrition, therefore it will be good for you to incooperate this super fruit into your diet to acess all the health benefits in it.

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