Health Benefits of Plums

Plums are a healthy stone fruit with a tart, sweet taste and related to peaches, apricots, and nectarines.

A perfect fruit for satisfying your hunger.

Are plums good for you? Yes, plums are low-calorie and rich in vitamin C & K, helps the body absorb iron, and increases the ability to form collagen. Plus, this summer fruit is great in plenty of dishes, including recipes based on plum jam, pickled plums, and plum wine.

Health benefits of plums

Here are fifteen healthful reasons to introduce plums to a healthy, well-balanced diet:

1 – Bowel health

Prunes (or dried plums) are fiber-rich (1-gram of fiber per fruit) which is certain to help keep the bowels regular. Prunes are great to eat as is or combined with yogurt or granola.

Plums are the #2 most cultivated fruit on the planet.

2 – Detoxifying effects

Plums are said to have detoxifying and diuretic effect on the body.

3 – Heart-friendly

Plums are potassium-rich (113-mg per medium-sized fruit) which is a type of mineral that helps to lower the risk of stroke and manage high blood pressure. Plus, the anthocyanins content (reddish-blue pigment) in certain types of plums fight-off cancer by neutralizing free radical damage.

Plums vary in size, from small cherry-size to large baseball-size.

4 – Improve memory

Eating just 3-4 dried plums per day has the potential to fight-off cell damaging free radicals, which can have a negative impact on the memory. Plus, the rich antioxidant content can slow the onset of certain age-related diseases, such as Alzheimer’s. This fruit is also rich in quercetin and anthocyanins, which is useful for preventing the breakdown of brain cells.

5 – Low-calorie

Are plums fattening? No, plums are a low-calorie fruit, so great for weight loss, especially with its ability to satisfy hunger. A single plum (small -2-1/8 inch in diameter) contains about 32 calories, or 1-1/2% of the daily recommended calorie intake of 2,000/2,500. Burning calories associated with plums is likely to be relatively straightforward; a 30 minute walk at a steady pace is enough to burn 90 calories.

Plums contain about 46 calories per 100-gram serving.

6 – Low in carbohydrates

Plums are low in carbohydrates with each 2-1/8 inch diameter stone fruit containing about 7.5 grams of this nutrient. For those on a carbohydrate-restricted diet this fruit is preferred to other popular choices like a banana which has about double the carbohydrate content.

7 – Low in fat

Each small plum has about 0.2 grams of fat, which makes this stone fruit very low in fat. In addition, the plum is virtually-free of saturated fat, which is the unhealthy fat that can lead to higher cholesterol levels and a greater risk of heart disease.

Plums are full of vitamins and minerals and contain more than 80 nutrients.

8 – Low-glycemic index rating

The glycemic index (GI) for plums is a low 24. Foods with a low-glycemic index rating are appreciated for not causing a sudden change in the blood sugar levels. GI foods are great for those on a reduced-calorie diet or hoping to improve weight loss goals.

9 – Scar tissue

The nutritional value plums mean this stone fruit has the potential to minimize the appearance of scar tissue by improving the flow of blood to this skin area.

Plums are full of vitamins and minerals and contain more than 80 nutrients.

10 – Skin care

A regular application of plum pulp to the affected facial area can lead to the less noticeable age spots, freckles, or other skin discoloration.

11 – Strengthen bone

Eating at least 2 plums per day can provide nearly 1/10 of vitamin K intake, which is helpful for maintaining the strength of the bones. A deficiency of this fat-soluble vitamin can lead to osteoarthritis in the knees and hands.

Plums are great in plenty of recipes, from cakes, marmalades, jellies, and juices.

12 – Sun damage

Plums are antioxidant-rich which is appreciated for providing a protective shield against sun damage after long spells of being outside. The sunrays can leave the skin wrinkly and rough, but eating the plums gives the ability to promote the growth of fresh cells and leave the skin appearing more youthful.

13 – Vitamin A

Eating plums can provide a reliable source of vitamin A with each small stone fruit containing nearly 8% of the daily recommended intake. Vitamin A in the diet is beneficial for plenty of reasons, including bone growth, reproduction, and healthy vision.

14 – Vitamin C

Health benefits of plums also include the rich in vitamin C content – each fruit (small) contains nearly 7% of the daily recommended intake. This water-soluble nutrient is a type of antioxidant and helps to neutralize free radical damage. Vitamin C is also useful for producing collagen, norepinephrine, and carnitine. Collagen is a central protein in connective tissues in blood vessels, muscle, cartilage, and bones, while a deficiency can lead to lifeless and dull skin. Plus, it can help with iron absorption.

15 – Vitamin E

The rich antioxidant (beta-carotene) and vitamin E content in plums is effective at protecting cell membranes and fatty acids from attack by free radical damage. This means the body is more resilient and able to fight-off the early signs of ageing like wrinkles and loss of elasticity.


Plum Crumb Cake (Video)


Further reading:

  1. Plum Recipes
  2. How to Grow Plums
  3. Are Red Plums Good for You?