Health Benefits of Plums

There are a few counted fruits that are available in a great spectrum of colors and plum is one such fruit. The season of plum stretches from May till October and the Japanese plum spearhead the market followed by the European varieties that comes in the fall season. Plums hail from the Prunus genus and are said to be "drupes," fruits having a hard stone pit covering the seeds. Dried plums are called as prunes. This sweet juicy fruit is scientifically called as Prunus domestica.

Health Benefits of Plums

Health benefits of plums are numerous including carbohydrates, sodium, minerals, amino acids, sugar, vitamins, soluble and insoluble fiber, fatty acids, and many more.

Protects against Oxygen Radical : Plums are considered as damage-preventing elements and are specifically helpful in neutralizing the adverse affect of an oxygen radical- superoxide anion radical. It is also protective against the oxygen-based damage done to fats, which are necessary part of our brain cells, the cholesterol flowing in our blood, and also the fats that creates the membranes of cells.

Helps Absorb Iron and Antioxidant Protection from Vitamin C : Health benefits of plum play an important role in enabling the body absorb iron. These are great source of vitamin C.  This vitamin is required to create healthy tissue along with boosting the immune system of our body. Vitamin C protects against recurrent ear infections. It also helps inhibiting cholesterol from getting oxidized due to free radicals. Inhibition of free radicals means protection against asthma, osteoarthritis, colon cancer, and rheumatoid arthritis. It has been scientifically recommended to eat vitamin C rich vegetables and fruits to reduce death risk from stroke, heart disease, and also cancer.

Protects against Macular Degeneration : Data published in a study in the Archives of Ophthalmology suggests that consumption of 3 plus serving of fruit every day can reduce the risk of age-based macular degeneration (ARMD), which is the major reason of sight loss in older people. It can be considered that health benefits of plum are simply innumerable and one of the most admired ones.

An Ideal Low Calorie Food : Plums are very low in calories and do not contain any harmful and unsaturated fats because of which there is no apparent side effects and it becomes a great choice as food. It soothes your heart and other arteries as well due to its less calorie content. Along with being less in calorie, it is high in necessary minerals for instance, copper, manganese, potassium, phosphorous, and magnesium.

Keeps Digestive System on Track : The dietary fibers available in plums are instrumental in reducing the bad cholesterol in our body and it also protects against any type of constipation condition. Fibers in plum maintain the right functioning of our digestive system. These are also helpful in cleaning our intestine and in turn help in retaining a great digestive support.

Reduces Aging due to Antioxidant Properties : The health benefits of plums are equipped with lutein, Zeaxanthin, and cryptoxanthin, which are considered as flavonoid polyphenolic antioxidants. Such antioxidants, combats free radicals and some other reactive oxygen elements liable for aging and number of other disease. It also attenuates the aging process and formation of wrinkles. Free radicals are instrumental in the development of osteoarthritis, colon cancer, asthma, and rheumatoid arthritis medical conditions and the antioxidant properties eliminate formation of these free radicals.

Good for Brain Health and Nourishment : Several studies have recommended the health benefits of plum for its antioxidant properties – Asphenols, which are exclusively found in plums. Asphenols plays a great role in warding off the effect of Superoxide onion oxygen radical and some other free radicals that harm the fats found in the brain cells and other cell membranes. Daily intake of plums can retain the right and healthy functioning of brain and accentuates the memory. Plums are also helpful in recovering from depression.

Eliminates Stress and Fatigue : If you can eat nearly 5 to 6 plums on regular basis, you can get rid of your tiredness and exertion in a few days. Muscles are calmed using tranquilizers and plum is replete with natural tranquilizers which can sooth your nerves and also work as catalyst to reinstate the natural REM sleep.

Other Health Benefits of Plums
The Vitamin-A found in plum is very prominent in maintaining healthy vision and keeping the mucous membranes in great health. This vitamin works against the oral cavity and lung cancer. Some other health benefit of plum is its potential to provide radiant skin, if eaten regularly. Potassium content found in plums regulates the heartbeat and keeps a check on blood pressure. The iron content in plum forms RBCs. Vitamin K of plum is helpful in clotting of blood and also prevents Alzheimer’s ailment.

How to Select and Store

Delicious Plum Cake : Christmas Special !

You should look for those plums that yields to slight pressure and lightly soft from outside. Avoid those plums that are quite hard as these are unripe and immature and cannot be tasty. It should manifest a bright and rich color. They should not contain any punctures and bruises. Ripe plums can remain fresh in refrigerator for a couple of days. To get maximum taste and health benefits of plum discard the stone pits prior to putting them the freezer.

Precautions Using Plums

As plums contain good quantity of oxalate, it cuts down the absorption of calcium content and it is advisable for people, with gall bladder and kidney ailment, to take advice of physician before consuming plums.  The seeds of plum contain amygdalin, which may be harmful to health and lead to cyanide poisoning it taken at large quantity.  

Safe Plum Dosage Per Day
Nonetheless, the right dose of plum has not been known, The Institute of Medicine suggests that people can eat 25-38 grams of plum every day between the age group of 19-50 years.


Health benefits of plum are numerous. It is helpful in protecting different disease and it is also a complete and filling food to incorporate into our regular diet. Make it a habit to eat plum whenever you can grab and you will remain fresh and energetic all through the day! Just remember it should be fresh and juicy to yield optimum health benefits of plum!