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.
QUESTION
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References
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/
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