Plums can help reduce constipation, are beneficial for cardiovascular health, support joint health, and lower blood sugar levels, thereby preventing certain diseases like diabetes.
The Amazing Benefits of Plums
The plum has a sweet yet slightly sour taste, is juicy, has a thin skin, and is covered with a white bloom. In Vietnam, the Ha Plum is mainly grown in the northern provinces, hence it is also referred to as Northern Plum. The season for Ha Plums begins in March and peaks in late May to early June.
Modern science has shown that with about 16g of sugar per 100g, plums belong to the group of foods with a low glycemic index, meaning they do not significantly raise blood sugar levels. The potassium content in plums helps regulate blood pressure by flushing out sodium through urine, reducing vascular stress and limiting the risk of complications from diabetes.
Vitamin C in plums helps boost the immune system for diabetics. Most types of plums are rich in antioxidants such as vitamin C and beta-carotene (a precursor to vitamin A). Notably, red and purple plums, such as Ha Plums, contain anthocyanins and phytochemicals; these antioxidants help manage symptoms of type 2 diabetes, protect the body from cell and tissue damage, thus preventing diseases like diabetes, Alzheimer’s, Parkinson’s, and cancer.
Plums are rich in prebiotics, a type of dietary fiber that nourishes beneficial gut bacteria.
Plums are also a rich source of dietary fiber and low in sugar. About 100g of plums can provide about 8% of the daily fiber requirement, helping to slow down digestion and prevent blood sugar spikes. Additionally, plums are rich in prebiotics, a type of plant fiber that nourishes beneficial gut bacteria, helping to maintain a stable and balanced gut, which plays a crucial role in preventing and improving diabetes. Regular consumption of plums can promote the body to produce adiponectin, a hormone that helps regulate blood sugar levels.
Some individuals are hesitant to eat plums due to fears of generating internal heat or causing acne. However, experts indicate that plums have several unexpected benefits.
Plums are Nutrient-Rich
Fresh and dried plums have high nutritional content. They contain over 15 different vitamins and minerals. Plums are low in calories but rich in fiber, antioxidants, and essential vitamins.
Each plum contains 30 calories, 8g of carbs, and provides up to 5% of vitamin A, 10% of vitamin C, and 5% of vitamin K. Vitamin A helps protect eyesight and reduce the risk of certain cancers. Vitamin C is good for the skin, while vitamin K strengthens joint health and aids the body in producing various proteins necessary for blood clotting.
Reduce Constipation
Dried plums and plum juice have long been famous for their ability to relieve constipation, partly due to their high fiber content. A single dried plum provides about 1g of fiber, mainly in the form of insoluble fiber (not dissolving in water).
This fiber plays a crucial role in preventing constipation, enhancing digestion, and promoting excretion.
Furthermore, dried plums and plum juice contain sorbitol, a sugar alcohol that has a natural laxative effect.
Eating dried plums has been shown to be more effective in treating constipation than many other laxatives, such as psyllium, a plant often used to relieve constipation, according to the National Institutes of Health (NIH).
Research from the Gastroenterology and Hepatology Department at the University of Iowa Carver College of Medicine found that those who consumed 50g of plums daily for three weeks had better digestion and excretion than those who consumed psyllium.
However, eating too many plums at once can cause diarrhea. Experts recommend that individuals consume about 45-87g of plums per day. If drinking dried plum juice, doctors suggest using unsweetened varieties and limiting intake to under 235ml per day.
Plums contain 15 different vitamins and minerals. (Photo: Lori Rice)
Rich in Antioxidants
Plums are a fruit rich in antioxidants, helping to reduce inflammation and protect cells from damage caused by free radicals. They are particularly high in polyphenols, which positively impact joint health and reduce the risk of cardiovascular disease and diabetes.
In fact, some studies indicate that plums have twice the amount of antioxidant polyphenols compared to other common fruits like peaches. Laboratory and preclinical studies have found that polyphenols in plums and dried plums have strong anti-inflammatory effects, which can prevent cell damage.
The polyphenols in dried plums significantly reduce signs of inflammation, joint diseases, and lung issues. Among the polyphenols found in plums, anthocyanins are the most active antioxidants, with powerful health benefits, including lowering the risk of heart disease and cancer.
Lower Blood Sugar Levels
Plums have properties that help control blood sugar levels. Despite their relatively high carb content, plums and dried plums do not significantly raise blood sugar levels after consumption. This is because they increase levels of adiponectin, a hormone that plays a role in regulating blood sugar.
The fiber in plums slows down the rate at which the body absorbs carbs after meals, causing blood sugar levels to rise gradually rather than suddenly.
Consuming fruits like plums and dried plums helps lower the risk of type 2 diabetes.
However, dried plums are high in calories and can lead to overeating. A reasonable portion is under 87g per day.
Plums have properties that help control blood sugar levels.
Anti-Inflammatory Properties
Research published in the journal Food & Function shows that the polyphenols in plums are powerful anti-inflammatory and antioxidant compounds. Polyphenols can help combat free radicals in your body, reducing oxidative stress and the risk of developing chronic diseases.
Dried Plums Promote Joint Health
Dried plums are beneficial for improving joint health. Some studies suggest that this fruit reduces the risk of osteoporosis.
Currently, scientists are unclear why dried plums positively affect bone health. However, many experts believe that their antioxidant content and anti-inflammatory capabilities play a significant role. Studies have shown that eating dried plums increases levels of bone-forming hormones.
Dried plums also contain several vitamins and minerals that protect bone health, including vitamin K, phosphorus, magnesium, and potassium.
Plums are Good for the Heart
Regular consumption of plums can protect cardiovascular health. They lower blood pressure and cholesterol, which are major contributors to heart disease.
In one study, researchers found that drinking plum juice or consuming three to six dried plums each morning for eight weeks resulted in significantly lower blood pressure, total cholesterol, and “bad” LDL cholesterol compared to a group that only drank water.
Another study found that individuals with high blood pressure had lower cholesterol levels after consuming 12 dried plums daily for eight weeks.
Plums are good for cardiovascular health because they are high in fiber, potassium, and antioxidants.
Things to Consider When Eating Plums
According to Health & Life, you should not peel plums as the skin contains a higher amount of fiber, vitamins, minerals, and antioxidants than the flesh.
Before eating, you should wash off the white powder on the plum’s skin to avoid allergies and minimize pesticide and bacteria residues. The white bloom on the plum is a natural and safe part of the fruit, acting as a barrier against insects and bacteria while helping retain moisture. However, if you are allergic to plums, they may cause itching and swelling in the mouth or throat.
Plums are rich in vitamins and minerals that help improve the immune system, so individuals with fever do not need to avoid eating plums. However, sick individuals should not eat too many plums, as their warming properties may cause internal heat, canker sores, and discomfort. Regardless of how much you love plums, it is advisable to consume about 4-5 plums per day for adults and 2-3 plums per day for children.
2 Major Warnings to Remember When Eating Plums to Avoid Health Risks
According to general practitioner Bui Dac Sang (Vietnam Academy of Science and Technology, Hanoi Oriental Medicine Association), plums are sour, neutral in nature, help strengthen bones, and are used for joint pain treatment.
Many parts of the plum tree can be used for medicinal purposes. Among these, the leaves are used to relieve colds, the sap is used to treat eye inflammation, and the bark is used for toothaches and skin sores. However, there are several considerations to keep in mind when consuming plums.
1. Do Not Eat Too Many Plums at Once
In Traditional Chinese Medicine, consuming too many plums can lead to internal heat, generating excess warmth and causing boils in the body. Moreover, plums have a sour taste, and overconsumption can harm the stomach. To avoid adverse effects on the body, it is recommended that individuals eat no more than 8-10 plums per day. Diabetic patients should be cautious about their portion sizes and consult a doctor for specific advice.
Excessive consumption of plums may lead to internal heat.
2. Caution for Those Who Are Ill When Eating Plums
Individuals taking Traditional Chinese Medicine should avoid eating plums. Although plums have numerous health benefits, they may interact negatively with certain medications if consumed in large amounts.
Those who have recently undergone surgery are also advised to refrain from eating plums to avoid hindering the recovery process.
Plums are sour fruits that contain a high level of acid, which may affect the stomach and tooth enamel, especially in children. People with stomach ailments are advised not to consume plums in excess.
