Top 10 Plum Health Benefits

Top 10 Plum Health Benefits

Plum has a juicy sweet taste that is addicting to most people. It is a very healthy fruit that contains only 46 calories per 100 grams and loaded with essential vitamins and minerals. You can find it in different sizes and colors, and they are called prunes when dried. This article will feature ten of the best health benefits of plum, and give you an insight on how this amazing fruit can maintain your health and keep you away from diseases. The long list of plum health benefits is mainly due to its rich content of vitamins and minerals. Here are some of the nutrients that you can receive when you consume one cup of sliced plum:

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  • 19 grams carbohydrate
  • 1 gram protein
  • 2 grams dietary fiber
  • 15 mg vitamin C
  • 10 mcg vitamin K
  • 569 IU vitamin A
  • 259 mg Potassium
  • 4 mg vitamin E
  • 01 mg vitamin B6
  • 11 mg magnesium
  • 26 mg phosphorus
  • 3 mg iron
  • 1 mg manganese
  • 1 mg copper
  • 0 grams fat

Plum also contains high amounts of thiamin, riboflavin, niacin, folate, and pantothenic acid. These antioxidants and active compounds found in plum play a vital role in keeping your body functioning properly.

10 Health Benefits of Plum10 Health Benefits of Plum

Here are the top reasons why you should include plum into your regular diet. This fruit contains some of the top nutrients that are good for your digestive system, bones, skin and hair, cardiovascular system, and much more.

Promotes Digestive Health

Plum is known for promoting digestive health since it contains a rich amount of soluble and insoluble fiber. Dried plums, also called prunes, can treat different digestive disorders such as constipation. The soluble fiber, contained in the pulp of the plum, is great for eliminating toxins, sugars, bacteria, and fats. It can help reduce the bad cholesterol and break down the carbohydrates. The insoluble fiber, contained in the skin of the plum, does not dissolve because it acts as a scrub that cleans the intestinal linings from plaques and toxins. This results in a very healthy digestive system that lowers the risk of constipation and allows for regular bowel movement.

Plum Health BenefitsCancer Prevention

Antioxidants are very important in everyone’s fight against cancer. Plum contains high amounts of antioxidants that can reduce the free radicals in your body. It contains the essential phytonutrients and anthocyanin that can lower the risk of certain types of cancer such as breast cancer, liver cancer, respiratory tract cancer, and gastrointestinal cancer. Some of the antioxidants contained in plum are vitamin C, lutein, zeaxanthin, cryptoxanthin, chlorogenic, and neochlorogenic acid. These antioxidants prevent cell damage caused by oxidation. The body needs these antioxidants to prevent oxidative damage that might lead to serious health complications like premature aging and cancer. A study shows that plum extract is capable of killing aggressive breast cancer cells. Usually, when treating cancer, the surrounding healthy cells are also affected and killed. But with the plum extract, only the cancerous cells were killed off and the surrounding cells were unharmed.


Maintains Cardiovascular HealthMaintains Cardiovascular Health

Lowering cholesterol level and eliminating the bad cholesterol in the body is important in maintaining cardiovascular health. Dried plums or prunes are capable of lowering the LDL cholesterol because they tend to bind with the bile acid and flushing them out of the body. When the bile acid is removed, through stool, the liver creates new bile acids, which in turn uses up more cholesterol, thus reducing the cholesterol in the body. It is necessary to lower cholesterol because it can damage and clog the arteries, which increases the risk of heart attack and other cardiovascular diseases. Plum also has anti-inflammatory properties that are beneficial for treating cholesterol problems and diabetes. Moreover, plum is rich in vitamin K, which is great for protecting the arteries and veins and keeps the blood pressure stable.

Good for Your Bones

A study discovered that plums are good for your bones because it can build up bone density. Greater bone density means that your bones are stronger, which is important as you grow older because bones tend to get brittle and fragile as you age. Also, reduced bone mass increases the risk of developing osteoporosis. Dried plums are very rich in vitamin K, copper, and potassium, which are the nutrients needed by your bones to prevent osteoporosis. A study testing two groups of post-menopausal women for 12 months showed that the group that consumed prunes regularly gained higher bone mineral density in the arms than the other group. Aside from calcium, potassium is considered as an important nutrient for protecting the bones from getting weak and fragile. The flavonoids and phenolic acids greatly help in preserving the density of the bones. If you want to have strong and healthy bones, you should consume more plums.

Strengthens the Immune SystemStrengthens the Immune System

Stress is a very big factor in weakening the immune system. If your line of work involves a lot of stress, then you should regularly consume vitamin C. Plum is a good source of vitamin C that is proven to boost overall health, including your immune system. One study has shown that adequate intake of zinc and vitamin C can reduce the symptoms and shorten the duration of common colds, flu, and other respiratory tract infections. When your immune system is strong, you can prevent various inflammations and infections from happening.

Improves Skin Health

You can slow down skin aging and reduce the fine lines and wrinkles on your face if you have a high intake of vitamin C. Fruits such as plum and oranges are very effective in keeping your skin looking young and smooth. A study has shown that women who regularly consume vitamin C have lowered the incidence of skin dryness and premature wrinkling. The antioxidants contained in plum can help slow down the natural aging process of the skin. Moreover, vitamin C is an important component that makes up the blood vessels and skin. This naturally heals the wounds and forms scars. Drinking plum juice can make your skin firmer and even out the skin tone. Since plum contains high amounts of vitamin C, it can help in the production of collagen. This is great for rejuvenating the skin and reduces the wrinkles, blemishes, and other signs of skin aging. Plum can minimize the appearance of scar because it increases the blood flow to the scar tissue. Your scar will blend in and will almost be unnoticeable. You can apply the pulp of the plum on your face to eliminate the dark spots and lighten up the affected area. This will also help treat any skin discoloration and reduce the age spots of your skin.

Help with Blood Sugar Control

Even though plum and prune contain carbohydrates, they do not cause a spike in blood sugar after being eaten. Plum can increase the level of adiponectin, which is a hormone that is vital in regulating blood sugar. The flavonoids in plum can protect your body against the risk of diabetes and insulin resistance. The soluble fiber is great for normalizing the blood sugar level and helps in the treatment of diabetes. Soluble fiber also helps in emptying the stomach at a slower phase, which is good for the blood sugar level and has a positive effect on insulin sensitivity. Plum also ranks very low in glycemic index, which means that it can lower the risk of developing type 2 diabetes and controls the blood sugar level.

Promotes Healthy HairPromotes Healthy Hair

People who regularly consume plum and prunes have healthier, stronger, and thicker hair. Plum health benefits include both your skin and hair. Plum contains vitamin E that prevents the free radicals from damaging the hair follicles and the scalp. With the proliferation of free radicals, this can lead to weak and brittle hair. Plum has the essential nutrients to protect the cells in the blood vessels and follicles of the scalp, which results in better hair growth and thickness. Plum can also treat your problem with dandruff. Flaky scalp and dandruff can clog the hair follicles, which inhibits hair growth. Plums can be used to fight the bacteria that cause dandruff and soothe the scalp. Since plum is rich in iron, it can improve blood circulation and promote healthier and stronger hair. This fruit can treat hair damage, including alopecia and baldness in men.

Aids in Weight LossAids in Weight Loss

Plum can boost your metabolism because it contains high amounts of fiber that gets rid of toxins in the body and prevent constipation. Plum also contains citric acid that helps you to avoid tiredness and cramps. The high fiber and antioxidant content of plum are excellent in promoting proper digestion, which results in weight loss.

PlumImproves Iron Absorption and Blood Circulation

The health benefits of plum can truly help you avoid a variety of disease and illnesses. By including plum on your regular diet, you are lowering your risk of anemia. Plum and prunes can help increase your body’s ability to absorb iron. Your body needs iron to produce red blood cells, thus improving the blood circulation and preventing the onset of anemia.