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Plum Benefits, Nutrition, And Its Side Effects

Plums are not only delicious but also offer several health benefits due to their nutritional profile. Here are some of the potential health benefits of plums.

Plum Benefits for Health

Rich in antioxidants

Plums contain various antioxidants such as vitamin C, anthocyanins, and phenolic compounds. These antioxidants help protect the body against damage caused by harmful free radicals, which are associated with chronic diseases like heart disease and certain cancers.

Digestive health

Plums are a good source of dietary fiber, both soluble and insoluble. Fiber helps promote regular bowel movements, prevents constipation, and supports a healthy digestive system.

Heart health

The antioxidants and fiber in plums contribute to heart health. Dietary fiber can help lower cholesterol levels, while the antioxidants protect against oxidative stress, reducing the risk of heart disease.

Bone health

Plums contain certain minerals like potassium, magnesium, and vitamin K, which are essential for maintaining healthy bones. Vitamin K is particularly important for bone health as it helps improve calcium absorption and supports bone mineralization.

Weight management

Plums are relatively low in calories and high in fiber, which can help promote feelings of fullness and prevent overeating. Including plums in a balanced diet can support healthy weight management.

Skin health

The antioxidants found in plums may help protect the skin from damage caused by the sun and environmental factors. Additionally, plums contain vitamin C, which is essential for collagen synthesis, a protein that helps keep the skin firm and elastic.

Blood sugar regulation

Plums have a relatively low glycemic index, meaning they have a minimal impact on blood sugar levels. The fiber in plums can also help regulate blood sugar levels by slowing down the absorption of sugars into the bloodstream.

It’s worth noting that while plums offer potential health benefits, individual results may vary, and it’s important to incorporate them as part of a balanced and varied diet. If you have specific health concerns or conditions, it’s always a good idea to consult with a healthcare professional for personalized advice.

Plum Nutrition

Plums are a nutritious fruit that offers a range of vitamins, minerals, and other beneficial compounds. Here is an overview of the nutrition profile of plums per 100 grams (3.5 ounces) of the fruit:

  • Calories: 46
  • Carbohydrates: 11.4 grams
  • Dietary fiber: 1.4 grams
  • Sugars: 9.9 grams
  • Protein: 0.7 grams
  • Fat: 0.2 grams
  • Vitamin C: 9.5 milligrams (16% of the recommended daily intake)
  • Vitamin A: 345 IU (7% of the recommended daily intake)
  • Vitamin K: 6.4 micrograms (8% of the recommended daily intake)
  • Potassium: 157 milligrams
  • Magnesium: 9 milligrams
  • Phosphorus: 16 milligrams
  • Calcium: 6 milligrams
  • Iron: 0.2 milligrams

Plums also contain small amounts of other vitamins and minerals, including vitamin E, vitamin B6, folate, and zinc. Additionally, they provide antioxidants such as anthocyanins, phenolic compounds, and beta-carotene.

It’s important to note that the nutritional composition of plums can vary slightly depending on the variety and ripeness of the fruit. However, plums are generally low in calories and fat, while being a good source of dietary fiber and various vitamins and minerals. They make a nutritious addition to a well-rounded diet.

Side Effects of Plum

Plums are generally safe to consume for most people. However, there are a few considerations and potential side effects to keep in mind:


Some individuals may be allergic to plums or other fruits in the same botanical family, such as peaches or cherries. Allergic reactions can range from mild symptoms like itching or hives to more severe reactions like difficulty breathing or anaphylaxis. If you have known fruit allergies, it’s advisable to exercise caution or consult an allergist before consuming plums.

Digestive issues

Plums contain dietary fiber, which can be beneficial for digestion. However, consuming too many plums or eating them in large quantities may cause digestive discomfort, such as bloating, gas, or diarrhea. It’s important to consume plums in moderation and gradually increase your intake to allow your digestive system to adjust.

Oxalate content

Plums, like many fruits, contain a moderate amount of oxalates. Oxalates can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones or are at risk for them, it’s advisable to moderate your intake of foods high in oxalates, including plums.

Pesticide residues

Conventionally grown plums may contain pesticide residues. To minimize exposure to these residues, it’s advisable to choose organic plums or wash conventionally grown plums thoroughly before consuming.

Interaction with certain medications

Plums contain compounds that may interact with certain medications. For example, plums are a source of vitamin K, which can interfere with blood-thinning medications like warfarin. If you are taking any medications, especially anticoagulants or other prescription drugs, it’s best to consult with your healthcare provider before significantly increasing your plum intake.

It’s worth noting that these side effects are generally rare, and most people can enjoy plums without experiencing any issues. However, if you have specific health concerns or dietary restrictions, it’s always a good idea to consult with a healthcare professional or registered dietitian for personalized advice.


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