What Are Plums Good For

Plums are sweet and juicy fruits that come in many varieties, such as red, black, yellow, and green. They are low in calories, but high in nutrients, making them a great addition to a healthy diet.

A cup of fresh plum slices contains only 46 calories, but it also provides 6% of the daily recommended intake of vitamin A, 16% of vitamin C, and 5% of dietary fiber. Plums are also a good source of potassium, vitamin K, and antioxidants.

In this article, we will explore the health benefits of plums, how to choose and store them, and some delicious ways to incorporate them into your diet.

So, what are plums good for? Let’s find out!

Nutritional Benefits Of Plums

High In Antioxidants

Plums are rich in antioxidants like vitamin C and phenolic compounds that can help prevent cell damage caused by free radicals. These antioxidants can help reduce the risk of chronic diseases like cancer and heart disease.

Good Source Of Fiber

Plums are a good source of dietary fiber, which can help improve digestion and promote regular bowel movements. This can help lower the risk of constipation, inflammatory bowel diseases, and other digestive disorders.

Low In Calories

Plums are low in calories, making them a great snack option for those watching their weight. One medium-sized plum contains only about 30 calories, making it a guilt-free snack.

Rich In Vitamins And Minerals

Plums are also rich in vitamins like vitamin A, vitamin K, and vitamin B6, as well as minerals like potassium and copper. These nutrients are important for maintaining overall health and supporting various bodily functions.

Maintains Bone Health

The vitamin K found in plums is essential for maintaining bone health. It helps in the mineralization of bones and prevents osteoporosis in old age. Regular consumption of plums can help maintain strong and healthy bones.

Can Lower Blood Sugar Levels

Plums contain polyphenols, which have been shown to have anti-diabetic properties. These polyphenols can help lower blood sugar levels, making plums a great addition to the diet of those with diabetes.

Conclusion

Overall, plums are a nutritious and delicious fruit that can be enjoyed year-round. With their high antioxidant content, fiber, vitamins, and minerals, plums can help support overall health and prevent chronic diseases.

Digestive Health Benefits of Plums

High in Fiber

Plums are a great source of dietary fiber, which is essential for maintaining a healthy digestive system. The fiber in plums can help prevent constipation by promoting regular bowel movements. Additionally, a diet high in fiber has been shown to reduce the risk of colon cancer.

Natural Laxative Properties

Plums contain natural laxative properties, making them a great snack for anyone who suffers from chronic constipation. The laxative effect of plums is due to their high concentration of sorbitol, a sugar alcohol that is not fully absorbed by the body and passes through the digestive system, drawing water into the colon and softening the stool.

Note: Because plums can have a laxative effect, it is important not to overdo it. Eating too many plums at once can cause diarrhea or stomach discomfort.

Promotes Healthy Gut Bacteria

The soluble fiber found in plums acts as a prebiotic, promoting the growth of healthy gut bacteria. A healthy gut microbiome is essential for overall health, as it supports the immune system, nutrient absorption, and even mental health.

May Reduce Risk of Digestive Disorders

The antioxidants found in plums, such as polyphenols and anthocyanins, may help reduce the risk of digestive disorders, such as inflammatory bowel disease (IBD) and colorectal cancer.

• One study found that the consumption of plums and other stone fruits was associated with a lower risk of colorectal cancer.
• Another study has shown that the polyphenols in plums have anti-inflammatory properties that may help reduce the risk of IBD and other inflammatory conditions.

Incorporating plums into your diet can provide a range of digestive health benefits. Be sure to include a variety of fiber-rich foods, such as fruits, vegetables, and whole grains, to ensure optimal digestive health.

Anti-Inflammatory Benefits Of Plums

Plums are rich in antioxidants such as anthocyanins, chlorogenic acid, and quercetin which help in reducing inflammation in the body. These antioxidants help to neutralize harmful free radicals that can cause damage to your cells and lead to inflammation.

Research has shown that consuming plums can help to reduce markers of inflammation in the body such as C-reactive protein (CRP) and interleukin-6 (IL-6). The high fiber content in plums also plays a role in reducing inflammation as it promotes the growth of gut bacteria that produce anti-inflammatory compounds.

Anthocyanins

Anthocyanins are a type of flavonoid that are abundantly present in plums. These compounds possess anti-inflammatory properties and have been found to reduce inflammation in various parts of the body such as the brain, heart and liver.

Studies have shown that anthocyanins can help to reduce the levels of pro-inflammatory cytokines such as tumor necrosis factor-alpha (TNF-alpha) and interleukin-1 beta (IL-1β) in the body. These cytokines are responsible for triggering the inflammatory response in the body and their reduction can lead to a decrease in inflammation.

Quercetin

Quercetin is another antioxidant that is present in plums and possesses anti-inflammatory properties. It has been found to inhibit the production of inflammatory cytokines such as IL-6, IL-8 and TNF-alpha.

Quercetin has also been shown to reduce the expression of genes that promote inflammation in the body. This makes it a potentially powerful compound in the fight against chronic inflammation and its associated diseases.

• Overall, plums are a great addition to a healthy diet aiming to reduce inflammation in the body.
• Their rich antioxidant content helps to neutralize free radicals and reduce the levels of pro-inflammatory cytokines in the body.
• The high fiber content in plums also plays a role in reducing inflammation by promoting the growth of anti-inflammatory gut bacteria.

Cardiovascular Health Benefits Of Plums

High In Antioxidants

Plums are a great source of antioxidants, which help protect the heart from damage by fighting off harmful free radicals. Antioxidants help reduce inflammation in the body, which is a major risk factor for cardiovascular disease.

• Plums are high in vitamin C—just one medium-sized plum contains around 10% of the daily recommended intake. Vitamin C is a powerful antioxidant that helps protect against heart disease
• Plums also contain phenolic compounds, which are potent antioxidants that have been shown to help protect against heart disease

Lower Blood Pressure

Eating plums regularly can help lower blood pressure, another major risk factor for heart disease. This is due to their high potassium content. One medium-sized plum contains around 120mg of potassium, which is about 3% of the daily recommended intake.

• A diet high in potassium has been shown to help lower blood pressure by counteracting the effects of sodium in the diet
• Studies have shown that eating plums can help improve blood flow and reduce inflammation in the blood vessels, which can also help lower blood pressure

Lower Cholesterol Levels

Plums have been shown to help lower cholesterol levels, which is another important factor in heart disease risk. This is due to their high fiber content, as well as the presence of certain compounds that can help prevent cholesterol from sticking to the walls of the arteries.

• A study found that eating dried plums every day for three months helped significantly reduce LDL (“bad”) cholesterol levels in postmenopausal women
• Plums are also a good source of soluble fiber, which can help lower cholesterol levels by reducing the absorption of cholesterol in the gut

Skin Health Benefits Of Plums

Rich in antioxidants

Plums are loaded with antioxidants that protect the skin from oxidative damage caused by free radicals. The antioxidants found in plums neutralize the free radicals and prevent them from causing cellular damage that can lead to wrinkles, fine lines, and premature aging.

Improves skin texture

Plums are high in vitamin C, which is essential for the production of collagen. Collagen is the protein that keeps the skin firm and elastic. Eating plums regularly can help improve skin texture and reduce the appearance of fine lines and wrinkles.

Reduces inflammation

Plums contain anti-inflammatory compounds that can help reduce inflammation in the skin. Inflammation is a major contributor to skin issues such as acne, rosacea, and psoriasis. Eating plums can help alleviate these skin conditions by reducing inflammation.

Hydrates the skin

Plums are a rich source of water, which can help keep the skin hydrated and moisturized. Adequate hydration is essential for maintaining healthy, glowing skin. Eating plums and drinking water can help keep the skin hydrated and prevent dryness, flakiness, and dullness.

• Overall, plums offer a variety of skin health benefits including:
• Protection from oxidative damage
• Improved skin texture
• Reduced inflammation
• Increased hydration

Bone Health Benefits Of Plums

Calcium Content

Plums are high in calcium, which plays an important role in building and maintaining strong bones. In fact, just one cup of sliced plums contains about 43 mg of calcium, which is almost 4% of the daily recommended intake for adults. Consuming adequate amounts of calcium can decrease the risk of osteoporosis and bone fractures, especially in older individuals.

Vitamin K

Plums are also rich in vitamin K, which is essential for bone health. This vitamin stimulates the production of a protein called osteocalcin, which is responsible for bone formation and repair. In addition, vitamin K helps regulate calcium in the body, preventing it from being excreted through urine and promoting its absorption into bones.

Antioxidants

Plums contain high levels of antioxidants such as beta-carotene and vitamin C, which play a vital role in maintaining healthy bones. Antioxidants help prevent oxidative stress, which can damage bones and lead to bone loss. By eating a diet rich in antioxidants, such as plums, you can help protect your bones from harm and promote overall bone health.

Experts say, plums are an excellent source of nutrients that promote bone health. Their high calcium and vitamin K content, as well as their antioxidant properties, make them a great addition to a healthy diet. Including plums in your diet may help decrease the risk of osteoporosis and bone fractures, especially in older adults.

Weight Loss Benefits Of Plums

Plums are a great addition to any weight loss diet as they are low in calories and high in fiber. One medium-sized plum contains only 46 calories. This makes them a perfect snack option for those who are trying to lose weight.

Fiber Content

Plums are also a great source of dietary fiber. One medium-sized plum contains about 1 gram of fiber. Consuming high-fiber foods leaves you feeling more satisfied and full for longer periods of time. This helps to reduce the amount of food you eat throughout the day and ultimately, aids in weight loss.

Natural Sugar Content

Plums are a great alternative to sugary snacks, such as candy and soda. They contain natural sugars that do not have the same negative effects on blood sugar levels as processed sugars do. Eating plums can help to curb sugar cravings, which can lead to consuming fewer calories overall and thus help aid in weight loss.

• Plums are low in calories and high in fiber, making them a great weight loss snack option.
• The fiber content in plums helps you to feel satisfied and full for longer periods of time, leading to consuming fewer calories throughout the day.
• Plums contain natural sugars, which can help to curb sugar cravings and ultimately lead to consuming fewer overall calories.