10 Surprising Health Benefits of Plum Fruit

Plum fruit benefits have been known and loved throughout the ages, but in this modern age, we tend to take these little fruits for granted. That’s why we wanted to give you some of the best plum fruit benefits that you might not have heard of before so that you can appreciate the power of this tiny yet mighty food! So without further ado, here are our top 10 health benefits of plum fruit!

 

1) Rich in Vitamin C

One of the major health benefits of plum fruits is that it is a highly nutritious fruit. Plums are rich in vitamin C, which is essential for a healthy immune system and good overall health. Vitamin C has been shown to help fight infections, build up bone mass, and prevent heart disease. The recommended daily amount of vitamin C is 75 mg per day for women, but men may require more than that. A serving (1 cup) of chopped plum provides over 130% your daily recommended amount. You can also try consuming more fruits like papaya, guava or kiwi fruit because they also have high amounts of vitamin C as well. Fruits with medium levels include oranges and pineapple while low amounts can be found in peaches, strawberries and raspberries.

 

2) Improves Heart Health

A large body of research has demonstrated that consuming plums can improve cardiovascular health. One study published in The Journal of Nutrition found that a diet high in fruit can decrease blood pressure and help increase cardiovascular function. Plums are also loaded with fiber, which helps keep your heart healthy by lowering cholesterol levels and reducing your risk for developing type 2 diabetes. Because they’re so high in fiber, plums have an overall low impact on blood sugar levels as well. Other studies have found that regularly consuming plum extract or eating a diet rich in plums may lower LDL cholesterol levels. Of course, if you already struggle with any sort of heart condition, it’s wise to speak with your doctor before making any major dietary changes. So, you can get a valuable health benefit of plum fruit by eating it regularly. 

 

3) Lowers Inflammation

Plums and plum juice contain two powerful antioxidants—quercetin and anthocyanins—that are known to reduce inflammation. There’s also evidence that these compounds may help fight heart disease, as well as cancers of the lung, esophagus, and mouth. As an added bonus, quercetin has also been shown to lower levels of LDL cholesterol in rats, which may be why plums (and purple foods in general) are thought to protect against heart disease. And since they’re fat-free, plums make a perfect ingredient for meal planning: Add them to a leafy green salad or blend them into your morning smoothie for a nutrient boost without excess calories. It is one of the most demanding health benefits of plum fruit.

 

4) Supports Weight Loss

Researchers in Japan found that people who drank about three glasses of purple grape juice every day for three weeks lost more weight and had a smaller waist circumference than those who didn’t drink any grape juice. (16) In another study, eating half a grapefruit before meals led to an average weight loss of nearly two pounds over 12 weeks. (17) It’s possible that flavonoids in grapefruit activate brain receptors that suppress appetite and help prevent overeating. Or they may inhibit enzymes known as catechol-O-methyltransferase (COMT) that break down dopamine, which makes you feel good when eating certain foods. 

5) Great Source of Fiber

One medium plum (about 2 inches in diameter) has 4.3 grams of fiber, which is about one-third of your daily requirement. When you’re following a low-carb diet like Atkins or Paleo, fiber from fruit can be incredibly helpful for keeping your carb and calorie count under control. And when it comes to adding fiber to your own diet, prunes and plums are some of your best bets. Prunes contain 5 grams per cup; plums have 3 grams per cup. So, you should include plum fruit in your diet for getting maximum health benefits of plum fruit. 

 

6) Reduces Risk of Type 2 Diabetes

Type 2 diabetes is a long-term condition where your blood glucose (sugar) levels are too high. Type 2 diabetes develops when your body can’t make enough insulin or doesn’t use insulin well. Eating just five portions a week of fruit and vegetables like plums can help you cut your risk of developing type 2 diabetes by as much as 14%. This is because plant foods like plums contain natural chemicals that boost nitric oxide production in our bodies. Nitric oxide improves blood flow and allows blood vessels to dilate, which means better circulation and lower blood pressure. The result? Less strain on our heart and less risk for type 2 diabetes.

 

7) Can Reduce Cancer Risk

A 2012 study found that older women who ate at least three servings of plum each week had a 50 percent lower risk of lung cancer than those who ate less. The researchers attribute high levels of antioxidants and polyphenols in plums to their effect on preventing cancer. Plums are also full of salicylic acid, a compound that helps rid your body of harmful toxins. In addition, they contain potassium—which is known to decrease blood pressure and reduce your risk for stroke and cardiovascular disease—and flavonoids, which help keep blood vessels healthy. So, you can maintain your health by eating plum fruit regularly. 

 

8) Good for Skin, Hair And Nails

Plum fruit are rich in Vitamin C, which can help prevent heart disease and may even protect against cancer. Also high in fiber, plum fruit can help lower cholesterol levels and keep you feeling full longer. Additionally, plums contain plenty of iron, zinc and Vitamin A — which all contribute to a healthy skin, hair and nails. As an added bonus, eating whole fruits like plums helps us avoid empty calories found in sugary treats. These are just a few reasons why it's important to eat as many fruits as possible each day. Keep reading for 10 more amazing health benefits of plum fruit!

 

9) Promotes Kidney Function

Because plums are rich in potassium, they promote kidney function. Potassium is necessary for kidney function because it works with sodium to regulate fluid balance in cells. Since our bodies cannot make potassium, we must get it from food sources. A diet high in potassium may help lower blood pressure and reduce your risk of developing hypertension or heart disease. Eat plum fruit daily for getting the maximum health benefits of the fruit. 

 

10) Anti-Inflammatory Properties

Although you may be tempted to reach for a Tylenol or other over-the-counter drug when inflammation flares up, it’s actually not a bad idea to turn to natural options like plums first. Plums are rich in anthocyanins and pelagic acid, two anti-inflammatory compounds. In fact, plum juice has been shown to significantly reduce inflammation in human trials. And unlike NSAIDs and aspirin, both of which have been linked with increased risk for heart disease and stroke, these natural compounds don’t appear to cause any harm.

You should add plum fruit in your daily diet plan to live a healthy life.