- Nutritional Value
- Health Benefits
-
Comments
-
**COMMENTSTAGLIST**
-
More
-
**OTHERTAGLIST**
Plums are highly nutritious and have a wide range of health benefits. Rich in fiber, antioxidants, vitamins, and minerals, plums can help you lower your risk of chronic diseases.
An average-sized plum (about 2.1 inches in diameter, 66 grams) provides you with the following:
- Energy: 30.4 calories
- Water: 57 grams
- Fiber: 0.92 grams
- Fats: 0.18 grams
- Protein: 0.46 grams
- Calcium: 3.96 mg
- Magnesium: 4.62 mg
- Phosphorus: 10.6 mg
- Potassium: 104 mg
- Vitamin C: 6.27 mg
- Folate: 3.3 µg
- Vitamin A: 11.2 µg
- Vitamin K: 4.22 µg
Plums contain various other minerals (such as zinc, fluoride, manganese, iron, and copper), B vitamins, and antioxidants (such as lutein and zeaxanthin). Their healthy nutritional profile makes plums a great addition to a balanced diet.
11 health benefits of plums
- Heart health: Plums contain several phytochemicals (polyphenols and anthocyanins) that boost heart health. Antioxidants keep heart muscles healthy and minimize factors that contribute to heart diseases such as high blood sugar and blood cholesterol levels.
- Immune health: Plums contain antioxidants such as anthocyanins and vitamin C, which help boost immunity and fight infections.
- Brain health: Nutrients such as flavonoids in plums boost brain health and help reduce the risk of stroke. They protect the brain from the damaging effect of free radicals and thus may help promote brain function.
- Weight management: Plums are low in calories. A cup of sliced plums (about 165 grams) has just 75.9 calories. Moreover, they contain 144 grams of water and 2.31 grams of fiber. The low calorie content and high water and fiber content help keep you full for longer, curbing your appetite and promoting weight loss.
- Blood pressure regulation: Plums are high in potassium and low in sodium and cholesterol. Flavonoids and anthocyanins also promote the health of your blood vessels, help regulate blood pressure and cholesterol levels, and may lower the risk of problems such as high blood pressure, heart attacks, and stroke.
- Bone health: Nutrients such as vitamins K and C and potassium increase bone density and minimize bone loss.
- Oral health: Plums are rich in fiber, water, fluoride, and vitamin C, which promote healthy teeth and gums and may help fight bad breath.
- Eye health: Antioxidants including vitamin A help improve vision and may lower the risk of eye conditions such as cataracts.
- Anti-inflammatory: Unregulated or excessive inflammation has been associated with various diseases such as cancer, Alzheimer’s disease, heart diseases, and arthritis. The high antioxidant content of plums help lower inflammation.
- Gut health: Plums are great for your gut because they are high in fiber, promoting regular bowel movements and the growth of good gut bacteria. Some studies have also reported a lower risk of colon cancer with plum consumption. However, since excessive plum consumption can cause diarrhea, it’s best to eat them in moderation. Avoid eating plums if you are allergic to them.
- Blood sugar control: Plums have a low glycemic index, which means that they do not cause a rapid increase in blood sugar levels. They contain nutrients that help regulate blood sugar levels and promote general health and well-being. They are an ideal snacking option to satisfy sweet cravings even for people with diabetes.
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowReferences
Image Source: Getty Images
https://www.webmd.com/food-recipes/benefits-plums
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
https://pubmed.ncbi.nlm.nih.gov/24090144/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757744/
https://www.webmd.com/food-recipes/benefits-plums
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
https://pubmed.ncbi.nlm.nih.gov/24090144/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757744/
Top What Is the Benefit of Eating Plums Related Articles
What Are the Best Fruits for Lowering Blood Pressure?
The best fruits for lowering blood pressure include citrus fruits, berries, bananas, pomegranates, prunes, and melons.
Diet and Nutrition: Fruit and Veggie Skins You Can Eat
Although we regularly peel many fruit and veggie skins, some are actually packed with nutrients. Check out these 11 fruits and vegetables with nutrient-dense skins.
High-Sugar Fruits
Sugar content in fruit varies. High-sugar fruits include mangoes, pears, grapes, cherries, bananas, figs, and watermelon. Low-sugar fruits include avocados, guava, raspberries, cantaloupe, papayas, and strawberries.
Healthy Living and Disease Prevention
The importance of a healthy lifestyle in disease prevention is widely understood and most people know that lifestyle changes and choices can be critical to good health. Learn about healthy behaviors that constitute healthy living.
High-Fiber Foods
Learn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.
All About Antioxidants
They're sometimes seen as a kind of magic bullet for our health problems. Find out more about what antioxidants can do for your health.
What Foods Have the Highest Antioxidants?
What are antioxidants? Learn the potential benefits and which foods have the highest antioxidants.
What Fruits Should Diabetics Avoid?
Managing diabetes successfully is about managing a combination of blood glucose levels. Diabetics do not have to avoid fruit, but they should adhere to sensible portion sizes and watch their overall carb intake.
Which Fruits Are High in Potassium?
Potassium is an important mineral that plays a vital role in the body. Fruits that are high in potassium include bananas, cantaloupe, oranges, avocados, grapefruit, apricots, honeydew, guava and kiwi.