Plum (Prunus Domestica ) is a delicious fruit belonging to the subgenus Prunus of the genus Prunus and are relative to peach, nectarine, and almonds. They are considered as “drupes” because of the hard stone pit surrounding their seeds. (source ). Plums are available in many varieties and some of the most popular varieties are European, Damson, Japanese and American.
They are a good source of the number of nutrients like vitamins, minerals, phytonutrients, flavonoids, antioxidants, etc. and the presence of these compounds make them amazingly beneficial for us. In this article, we will know about the major health and beauty benefits of plums, but first, take a look at the below-mentioned nutrition chart to know about the major nutrients present in plum.
Nutrition Chart of Plum
Health Benefits of Plums
(1) Prevents Oxidative Damage
Plums are very effective in protecting our body cells from the oxidative damage because of the presence of a number of antioxidants ( Vitamin C ) and phytonutrients like lutein, cryptoxanthin, zeaxanthin, neo chlorogenic and chlorogenic acid present in the.
These compounds fight with the free radicals or unstabilized ions of our body stabilizes them and thus prevents them from damaging our body cells, including the essential fats in the neurons and cell membranes.
Oxidative stress could be the cause of the many serious problems like cancer and in this way, consuming plum also protects us from the cancer risk.
(2) Helps In Weight Loss And Fights Obesity
Consuming plums are very beneficial for people struggling with obesity as it is very effective for the treatment of obesity and the complications associated with obesity.
This benefit is because of the presence of bioactive compounds like flavonoids and phenolic compounds like anthocyanins, chlorogenic acids, quercetin and catechins present in them.
The presence of these compounds helps to fight metabolic syndrome and thus helps in weight loss.
It also provides anti-inflammatory benefits to our body cells, including the fat cells and thus prevents us from the other ill effects of obesity.
Some of the major health problem associated with obesity ( or that can trigger because of obesity are ) are diabetes, cardiovascular diseases, renal problems, cholesterol issues, adverse effect on reproductive health and so on.
Plums are also a good source of dietary fibers and that also plays an important role in weight loss as they help us feel fuller for a long time and decreases our urge to eat again and again.
As overeating is a major of obesity so this way, dietary fibers help in weight loss.
(3) Good For People Suffering From Diabetes
Eating plums is very beneficial for people suffering from diabetes because of the low glycemic index of plum.
Consuming plums help in the reduction of blood glucose and triglyceride level in our body.
The glycemic index of plum is 24 ( source ) which means the sugar present in the fruit is released slowly into the bloodstream and this also helps in controlling diabetes.
Apart from this, flavonoids present in plum provides protection against insulin resistance and this helps in enhancing insulin sensitivity in our body.
The presence of dietary fibers in plums also plays a positive role in diabetes control.
(4) Protection Against Osteoporosis
Regular consumption of plums is very beneficial for our bones as it keeps our bones healthy and also reduces the risk of development of osteoporosis.
Osteoporosis is a condition in which our bones get abnormally weak, brittle and fragile because of the loss of bone tissues, mainly due to the deficiency of vitamin C and vitamin D.
The potassium and polyphenols present in plums make our bones stronger and increases bone density, and the presence of flavonoids like caffeic acid and rutin in plums protects our bones from damage and thus reduces the risk of osteoporosis.
Plums also prevent bone loss caused by ovarian hormone deficiency. Some research has also demonstrated that consuming dried plums on a regular basis also helps in restoring bone density that has already been lost due to aging.
(5) Keep Our Digestive System Healthy
Regular consumption of plums is very beneficial for our stomach as it helps in keeping our digestive system healthy, because of the presence of dietary fibers and other compounds like sorbitol and isatin in it.
These compounds are very effective in keeping our digestive system healthy and for providing relief from digestive disorders like constipation.
These compounds act as a natural laxative and ensure that the waste material gets excreted out of our stomach with ease and efficiency, and don’t put the burden on our system.
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(6) Protection Against Alzheimer’s Disease And Parkinson’s Disease
As per some studies, eating plums is good for our brain because of the number of compounds like flavonoids and phytonutrients present in them.
The presence of these compounds makes plum very beneficial for protecting us against age-related cognitive disorders like Alzheimer’s and Parkinson’s disease.
The phytonutrients present in plums reduce the inflammation in the neurological areas and helps in improving memory functions like learning.
(7) Good For Our Nervous System
Regular consumption of plums is very beneficial for our nervous system because of the presence of vitamin B-6 in it.
Vitamin B-6 plays an important role in keeping our nervous system healthy as it helps in the transmission of nerve signals and thus aids in the smooth functioning of the nervous system.
Eating plums is also effective for the normal growth of our brain cells and helps in the formation of mood influencing hormones.
Plums also help in the production of an important neurotransmitter ( serotonin) in our brain because of the presence of an amino acid ( Tryptophan) in plum.
Serotonin plays an important role in sleep, appetite, and concentration.
(8) Keep Our Cardiovascular System Healthy
Regular consumption of plums ( especially the dried plums) is good for our heart as it helps in keeping our cardiovascular system healthy.
Eating plums increases blood flow in our arteries and this reduces the risk of various cardiac disorders like heart attack, heart strokes, atherosclerosis, etc. Plums are also a good source of antioxidants and flavonoids that protects our cardiovascular system from oxidative damage and thus helps in keeping it healthy.
Other than this, eating plums is also good for controlling diabetes, regulating blood pressure, maintaining cholesterol level, etc. and these also play an important role in maintaining our heart health.
(9) Boost Immune System
Plums are a good source of vitamin C which is an antioxidant that boosts the immune system of our body.
Eating plums on a regular basis, boost our immune system and thus reduces the risk of development of various diseases and disorders.
The immune system of our body plays an important role in keeping us healthy as it fights with the disease-causing pathogens and microbes, and as plums increase our immunity, so in a way, it protects us from many diseases and health problems.
As per research, consuming oriental plums stimulates our immune system and encourages the production of nitric oxide in our body. Nitric oxide plays an important role in preventing the growth of tumor cells, and also prevents us from many other diseases.
(10) Regulates Cholesterol Level
Eating dried plums or prunes on a regular basis is very effective in maintaining healthy cholesterol level because of the presence of dietary fibers in plums/prunes.
The presence of dietary fibers helps in reducing bad cholesterol ( LDL cholesterol ) level of our body and increases the production of good cholesterol ( HDL cholesterol ).
By regulating the cholesterol level of our body, plums prevent us from the risk of various cardiovascular problems and from hypercholesterolemia ( excess of cholesterol in the bloodstream ) and hyperlipidemia ( excess of fats in the bloodstream ).
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(11) Maintains Cellular Health
Eating plums on a regular basis is very effective in maintaining our cellular health because of the presence of vital nutrients like iron and copper in it.
These nutrients assist in the formation of red blood cells and also helps in the purification of blood and promote healthy blood circulation.
The copper works as an antioxidant and plays an important role in keeping our nervous system healthy and also aids in the formation of collagen.
Collagen is a vital protein that helps in the formation of tissues for skin, hair, nails, etc. The copper present in plums increases the absorption of iron by our body and thus prevents us from diseases like anemia and osteoarthritis.
(12) Provide Relief From Anxiety
Eating plums on a regular basis is very beneficial for providing relief from anxiety & related disorders and for protecting us from the oxidative stress, because of the presence of chlorogenic acids in plums.
(13) Protection Against Human Influenza A Virus
Consuming Japanese Plums either in the form of fruit or in the form of juice is very effective in protecting us against the infection caused by the influenza A virus, because of the presence of lectin-like molecules in Japanese plums.
This lectin-like molecule helps in the prevention and treatment of infections caused by the human influenza A virus.
(14) Beneficial For Pregnant Women
Eating plums during pregnancy is beneficial for pregnant women and as well as for the baby growing in her because of the number of nutrients like vitamins, minerals, phytonutrients, etc. present in plums.
Although these compounds provide a lot of benefits like improving eyesight, for proper development of bones and tissues, improving cellular health for mother and baby, and many more benefits like protection against infections, boosting the immune system and so on.
The dietary fibers present in plums prevents constipation and keep our digestive system healthy.
Although plums are good for pregnant women and provide a number of benefits it is important to be cautious and enjoy plums within moderation and as per the recommendation of a doctor.
(15) Reduces The Risk Of Cancer
Regular consumption of plums is very effective in protecting us from the risk of development of various types of cancer like liver cancer, breast cancer, etc. because of the presence of antioxidants like vitamin C, and phytonutrients in plum.
These antioxidants fight with the unstabilized ions or free radicals of our body stabilize them and prevents us from causing oxidative damage to our body cells.
Some studies have also shown that components like epicatechin present in plums help in preventing growth and development of infectious cancer cells and promotes the death of cancerous cells.
The antioxidants and phytonutrients, including the chlorogenic acids and neo-chlorogenic acid present in plums, is very effective against breast cancer.
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(16) Maintains Electrolyte Balance
Consuming plum is very effective in maintaining the electrolyte balance of our body because of the presence of a good amount of potassium in it.
Potassium plays an important role in maintaining the efficient functioning of cells and tissues of our body, and also regulates muscle contractions and acid balance of our body.
Potassium ( as per the daily requirement by our body ) also plays an important role in keeping our heart healthy and for protecting us from various cardiovascular problems.
(17) Prevents Age-Related Macular Degeneration
Eating plums on a regular basis is very beneficial for maintaining healthy eyesight and for protecting our eyes from the age-related macular degeneration, because of the presence of vital nutrients like Vitamin A and beta-carotene in it.
Plums not only protect our eyes from macular degeneration but also protects them from the damage caused by the harmful UV rays of the sun, because of the presence of other carotenoids like lutein and zeaxanthin in them.
(18) Promotes Blood Clotting
Plums are a good source of vitamin K, which is a vital nutrient that facilitates blood clotting and promotes bone health.
Deficiency of vitamin K can lead to excessive blood loss ( which can cause fatigue, dizziness, breathing problems, etc. ) and even make our bones weaker.
As plums contain the high amount of vitamin K, so they help in blood clotting and also for keeping our bones stronger.
Beauty Benefits of Plum For Skin
(1) Minimizes Dark spots And Age Spots
Regular and moderate consumption of plum is very beneficial for our skin, but alternatively, we can also apply plum extract externally to reap the same benefits.
Dark spots and skin discoloration is a common skin problem that affects many of us all around the world, and the plum extract is very beneficial in lightening dark spots, treating skin discoloration, freckles and for minimizing age spots.
All you need to do is regularly apply some plum pulp on your face for some time and then wash off with water.
This will not only provide relief from dark and age spots but will also make your skin look younger and healthier.
(2) Improves Skin Firmness & Skin Tone
Regular consumption of plum juice makes our skin health better, rejuvenates our appearance, is very effective for improving the firmness of our skin and for making our skin tone better.
This is because of the high level of vitamin C in plum. Vitamin C is an antioxidant that promotes collagen production in our body by increasing the production of hydroxyproline and hydroxylysine in our body.
These two compounds are needed for binding the molecules that produce collagen.
Collagen is a type of protein that plays an important role in the production of skin, hair, nails, and tissues.
Deficiency of collagen can make our skin dull and lifeless, but plums prevent our skin from being lifeless and dull.
In fact, it makes our skin look refreshed and rejuvenated.
(3) Keep Wrinkles And signs of Ageing At Bay
Regular consumption of plum is very effective for the treatment of wrinkles, fine lines, dark spots and other signs of aging, and for keeping premature aging at bay because of a lot of antioxidants like vitamin C, vitamin E, and beta-carotene in it.
These antioxidants fight with the unstabilized ions or free radicals of our body stabilize them and prevents our body cells ( including the skin cells) from the oxidative damage caused by these free radicals.
In this way, it helps in fighting signs of aging like wrinkles, fine lines, etc. and keep premature aging at bay.
The anti-inflammatory properties of plum also play an important role in improving the elasticity of our skin by increasing blood circulation in our skin and for reducing inflammation by reducing cell metabolism and thus keep acne and wrinkles at bay.
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(4) Heal Damaged tissue
Regular and moderate consumption of plum is very effective for healing wounds quickly and for replacing the damaged tissues of our skin because of the anti-inflammatory properties of the plum.
It improves skin elasticity and improves skin tone and skin firmness.
(5) Reduces Scar
Plum is very effective for minimizing the appearance of scars by improving the blood flow to scar tissues.
It also helps in the development of new skin tissue.
(6) Prevents Cell Damage
Eating plums on a regular basis and in a moderate quantity is very effective for preventing our skin cells from damage because of the presence of anthocyanins in it.
Anthocyanin is an important antioxidant that provides red color to the plum, strawberries, and other red colored berries.
(7) Prevents Sun Damage
Eating plums on a regular basis is very effective for protecting us from the harmful UV rays of the sun and for preventing sun damage because of the high level of antioxidants like vitamin C and vitamin E, present in plum.
Consuming plums also encourage the growth of new cells, make our skin look younger, and prevent our skin from being rough and wrinkly due to sun damage.
Beauty Benefits of Plum For Hair
(1) Combats Baldness
Eating plums on a regular basis is good for hair as it only promotes hair growth, treats dandruff, control hair loss but also because it is effective for the treatment of damaged hair and aids in the treatment of various hair disorders which can otherwise damage the hair follicles and prevents proper hair growth.
This benefit of plum, also makes it effective for combating alopecia, which causes baldness in men.
(2) Controls Dandruff
Taking good care of hair is not at all an easy task because of the challenges and hair problems involved in it.
Dandruff is one such challenge or hair problem that affects millions of people all around the world. Plums are very effective for providing relief from dandruff because of the presence of vitamin C in it.
Plums fight with the bacteria present on the scalp soothe our scalp and help in getting rid of dandruff. Untreated dandruff and flaky skin can inhibit hair growth by clogging the hair follicles and damaging them.
Regular consumption of plum prevents dandruff and also encourages new hair growth.
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(3) Make Our Hair Strong And thick
Regular consumption of plum is very effective for making our hair strong and thick because of the presence of antioxidants like vitamin C and vitamin E in it.
These antioxidants fight with the free radicals of our body, stabilize them and thus prevents them from doing damage to our hair follicles and scalp, and thus prevent our hairs from being weak, brittle and thin.
Vitamin E strengthens the cell membranes and prevents free radicals from attacking the hair follicles of our scalp.
(4) Prevents Premature Greying of Hair
These days taking care of hair is not at all an easy task as there are many issues which we have to deal with. Problems like hair loss, thinning of hair, premature graying of hair is very common these days.
Regular and moderate consumption of plum is very beneficial for our hair as it not only helps in combating hair loss problem but also helps in retaining the natural color of our hair.
It is a highly pigmented fruit that prevents premature graying of our hair because of the high level of nutrients present in it.
The information contained in the post is for general purpose only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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