Plum fruit benefits health in innumerable ways. It has a rich nutritional composition that makes it highly beneficial for health.
Nutrition Facts of Plum
Plum is a deliciously juicy fruit that belongs to the Rosaceae family. Plums consist of yellowish to red colored juicy pulp that rich in antioxidants, vitamins, and minerals. It has a rich nutritional composition.
Plums consist of vitamins A, C, folate, K, thiamine or B1, riboflavin or B2, niacin or B3, B6 and E. Its mineral content consists of potassium, phosphorus, fluorides, magnesium, calcium, zinc and iron. It is richly supplied with fibrous content and is devoid of unhealthy fatty acids.
Types of Plums
There are two broad categories of plums, Japanese plums, and European plums. Japanese plums are further classified into black plums, red plums, and yellow plums. There are European plums, greengage plums, Mirabelle plums, plucots, and pluots.
Plum vs Prune
When juicy plums are dried they are generally referred to as prunes. Prunes come from a tree that is different from a plum tree. However, they belong to the same genus. Prunes are structured as pits from which the juicy pulp can be removed easily unlike other plums.
15 Astonishing ways in which Plum Benefits Health & Beauty
Because of the rich nutritional value of plums, the fruit is replete with health benefits. Its innumerable health benefits include help with indigestion, protection against infection and relief from excessive stress and anxiety.
Being a powerhouse of antioxidants, plum is highly beneficial for the natural treatment of osteoporosis, cancer, eye problems, obesity, diabetes, cardiac disorders and more.
It boosts body immunity and aids in the improvement of cellular health, renal and hepatic health, skin care and so on. Elucidated below are 15 surprising health benefits of plums(1).
1. Urinary Tract Infection
Urinary tract infection is identified by the presence of harmful microbes in urine. These microbes infect the urinary tract and cause immense pain and burning sensation. Plum juice contains phytonutrients like lutein, zeaxanthin, cryptoxanthin, chlorogenic acid and neochlorogenic acid.
That aid in preventing the bacteria from adhering to the bladder. These phytonutrients flush the toxic microbes out of the body through urine.
Plums juice makes the urine acidic with its high content of vitamin C thus preventing it from becoming a breeding ground for bacteria. Consumption of plums on a regular basis can prevent the recurrence of urinary tract infection.
[Also Read: Special Tips for Urinary Tract Infection]
2. Benefits from Ulcers
Plum juice is rich in phytonutrients, anti-inflammatory phenolic compounds, and antioxidants that help to keep stomach ulcers at bay.
It inhibits the growth of the bacteria H. pylori which are responsible for intestinal infection and peptic ulcer. The flavonoids are also effective in the prevention of infection of the esophagus and intestines.
Dry skin is painful so is skin cancer, sunburns, skin rashes and acne. Treat the skin problems with plum fruit face pack to cure the skin disorders and enrich your skin.
Being an excellent source of vitamins A, C, folate, K, thiamine or B1, riboflavin or B2, niacin or B3, B6 and E and minerals potassium, phosphorus, fluorides, magnesium, calcium, zinc and iron, plums can be highly beneficial for the natural remedy of skin problems.
Scoop the juicy pulp out of a bunch of plums and mash the pulp into a smooth puree. Add a few drops of vitamin E oil to the puree and stir well.
Smear your skin with the plum pulp pack and leave it on for about half an hour. Rinse the mask off with cool water and let the skin dry on its own. Do this thrice a week for the best results.
[Recommended Read: Natural Tips For Skin Rashes ]
Plums are highly beneficial for the health of expecting mothers. The fruit is an excellent source of iron that helps to maintain the generation of red blood cells in the body and protect the mother from suffering from anemia.
Plums are richly supplied with carbohydrates that provide the mother with much-needed energy and enhance her stamina. The fruit contains folate, which is a vitamin that is highly essential for the formation of red blood cells.
Folate is also beneficial in protecting the developing fetus from the effects of the neural tube. The high fibrous content of plums regulates bowel movement during pregnancy and protects the health of the digestive system. Thus plums are highly beneficial during the period of pregnancy.
[Also Read: Iron-Rich Foods During Pregnancy]
5. Skin Cancer
Plum fruit is rich in antioxidants that fight poisonous free radicals, protect the skin from damage caused by the UV rays of the sun, repair broken skin tissues and thus prevent the skin from getting afflicted by cancer. Drinking plum juice on a daily basis helps to detoxify your skin and make it glow with health.
[Also Read: Home Cures for Skin Cancer]
6. Healthy Teeth and Bones
Phosphorous and calcium are the two most essential minerals required for strong teeth and bones. Plums contain both the minerals in sufficient quantities which make it highly beneficial and nutritious for the development of strong bones and firmly rooted teeth. It enhances bone density, strengthens the roots of teeth.
7. For the Prevention of Renal Disease
A Renal bone disease is a kind of kidney failure which affects the bones in the body and makes them fragile and weak. This disease results in failure of activation of vitamin D for the absorption of calcium.
Failure to absorb calcium leads to weak and rickety bones. Plums are rich in calcium. Its high calcium content can prevent such a terrible disease and keep the bones strong and firm.
8. The Prevention of Anemia
Anemia is a disease in which the patient suffers from a deficiency of red blood cells and low level of hemoglobin in the blood. The patient feels fatigued and his skin becomes pale. The primary cause of anemia is the lack of iron-rich food in the diet.
Red plums are one of the best natural cures of anemia. It is richly packed with iron and its high content of vitamin C enhances the absorption of iron which in turn pumps the level of red blood cells and cures anemia.
9. Black Plum benefits for Healthy Hair
You can prepare a rich and nutritious hair mask with black plums, yogurt, and egg whites. Scoop out the pulp of the black plums and mash it well. Add 2 tablespoons each of plain yogurt and egg whites to the mash and mix well to prepare a smooth and rich hair spa mask.
Regular massage with this mask enriches the scalp with essential nutrients that keep it from going dry and flaky. The mask induces the production of sebum in the scalp which moisturizes the hair, makes the root strong and prevents the occurrence of dandruff.
Plums are highly anti-inflammatory in nature which protects the hair and scalp from the disease Cicatricial alopecia which is a condition of permanent loss of hair in which the hair roots and follicles get severely and irreparably damaged thus preventing the growth of new and healthy hair.
[Read: Black Plum Benefits]
10. Nutritional benefits for Visual Health
The most general visual complaints are painful eyes and indistinct vision. Plums can resolve this issue of visual impairment.
The fruit consists of phytonutrients, antioxidants and other beneficial(3) pigments that preserve the health of eyes and protect them from the detrimental effect of free radicals. Plums can even serve as an effective cure for eye problems like macular degeneration and cataract.
11. Cardiac Health
Plums protect the body from oxidative stress and damage with its rich content of antioxidants and phytonutrients. Its monosaturated fatty acids preserve cardiac health and prevent the stiffening of arteries.
Its magnesium content is highly effective in the prevention of deposition of cholesterol in blood vessels. This protects the individual from atherosclerosis and greatly reduces the risk of heart attacks(2).
[Recommended Read: Signs To Look For Before Heart Attack]
12. Plum Wine benefits from Diabetes
Plums have a high content of flavonoids, polyphenols, vitamins, glucosinolates, and tocopherols that work in combination to lower blood glucose levels. The high fibrous content of plums helps to curb the sudden spikes of blood sugar.
Diabetics suffer from oxidative stress and stiffness in the aorta. Plums being rich in antioxidants protect the body from oxidative damage.
[Read: Natural Remedies For Diabetes]
13. Regular Bowel Movement
Plums are rich in soluble and insoluble fibrous content and are loaded with water which makes it highly significant for the digestive system. The soluble fibers get fermented by the healthy intestinal bacteria.
The fermentation process releases short-chained fatty acids out of which butyrate helps to maintain gastrointestinal health. The insoluble fiber eases the movement and excretion of bowels. Plum is a natural remedy for constipation and irritable bowel syndrome.
14. Respiratory Health
Plums are rich in vitamin C that makes it highly beneficial for the natural treatment of respiratory problems. You might be suffering from severe coughing fits, mild cough and cold or bronchitis or asthma.
Consumption of plums or plum juice twice or thrice a day can instantly relieve you of the symptoms, the constant dry coughing, and running nose. Vitamin C is also essential to prevent infection of the respiratory system.
15. Plum benefits from the Natural Cure of Obesity
Extracts of plums are highly essential for the natural treatment of obesity. Plums help in fighting against the metabolic syndrome which is characterized by a low rate of metabolism.
Being rich in biologically active compounds like flavonoids and antioxidants and phenolics like catechins, quercetin, chlorogenic acid and anthocyanins, plums are vested with anti-inflammatory and anti-obesity properties.
Besides, plums are highly beneficial for the treatment of diseases linked to obesity like increased levels of cholesterol, diabetes and cardiac problems.
1. How to Eat Plums?
Plums can be eaten in dried form, or in their ripe and juicy form, or as freshly made plum juice or plum smoothie at home. Any way of consumption of plums is highly beneficial for smooth physiological functioning.
2. Are Plums High in Sugar?
Plums have a low glycemic index which implies that it has a low level of sugar. Its calorific value comes from its rich content of carbohydrates.
3. Why Do Plums Make You Poop?
Plums are rich in soluble and insoluble fibrous content and are loaded with water which makes it highly significant for the digestive system. The soluble fibers get fermented by the healthy intestinal bacteria. The fermentation process releases short-chained fatty acids out of which butyrate helps to maintain gastrointestinal health. The insoluble fiber eases the movement and excretion of bowels.
4. Are Plums Good for Constipation?
Plum is a natural remedy for constipation and irritable bowel syndrome.
5. Are Plums Good for You?
Plums consist of yellowish to red colored juicy pulp that rich in antioxidants, vitamins, and minerals. It has a rich nutritional composition. Plums consist of vitamins A, C, folate, K, thiamine or B1, riboflavin or B2, niacin or B3, B6 and E. Its mineral content consists of potassium, phosphorus, fluorides, magnesium, calcium, zinc and iron. It is richly supplied with fibrous content and is devoid of unhealthy fatty acids. Such an excellent nutritional composition makes it highly beneficial for health.
6. Are Plums Healthy?
Plum juice contains phytonutrients like lutein, zeaxanthin, cryptoxanthin, chlorogenic acid and neochlorogenic acid. These phytonutrients are powerful antioxidants that fight against oxidative damage and help to maintain the health of the body.
7. Is a Plum a Fruit?
Plum is a deliciously juicy fruit that belongs to the Rosaceae family. Plums consist of yellowish to red colored juicy pulp that rich in antioxidants, vitamins and minerals. It has a rich nutritional composition.