Health Benefits of Plums

Plums are packed with an immense range of phenols and flavonoids, which offer an impressive range of health benefits. 

Antioxidant Properties

These fruits contain vitamin C and phytonutrients such as lutein, cryptoxanthin, zeaxanthin, neochlorogenic, and chlorogenic acid. These components possess effective antioxidant qualities which help in preventing the damage caused by oxygen radicals called superoxide anion radicals. The phenols present in plums also extend their protective effect on the essential fats in the neurons and cell membranes against any injuries caused by oxidative stress.

Treat Obesity

Plum extracts are valuable for treating obesity and other complications associated with obesity. Studies have shown that consumption of stone fruits such as plums helps in fighting metabolic syndrome, due to the presence of bioactive compounds. The flavonoids and phenolic components such as anthocyanins, chlorogenic acids, quercetin, and catechins present in them exert anti-obesity and anti-inflammatory effects on the cells, including the fat cells. Moreover, they also help in preventing obesity-related problems such as cholesterol disorders, diabetes, and cardiovascular diseases.

Control Diabetes

Plums exert anti-hyperglycemic effects and help in combating diabetes. Studies have shown that consumption of plum extracts aids in reducing blood glucose and triglyceride levels in the body. [11] The flavonoids present in plums exert protective effects against insulin resistance and help to enhance insulin sensitivity in the body.

Prevent Osteoporosis

Consumption of dried plums exerts anabolic and anti-resorptive actions, which aid in maintaining healthy bones.  Flavonoids such as caffeic acid and rutin present in them help in inhibiting the deterioration of bone tissues and prevent diseases such as osteoporosis in postmenopausal women. [ Polyphenols, along with the potassium content present in dried plums, encourage the formation of bones, improve bone density, and prevent bone loss caused by ovarian hormone deficiency. Research has demonstrated that regular consumption of dried plums helps in the restoration of bone density that has already been lost due to aging. 

Aid in Digestion

They are a good source of dietary fiber, along with the components sorbitol and isatin, which help in regulating the digestive system. According to research, dried plums or prunes are more effective in treating digestive disorders such as constipation as compared to other remedies such as psyllium husk.  Sorbitol and isatin have a laxative effect and encourage the secretion of fluids in the bowels and promote the efficient flushing of waste through the colon.

Improve Cognition

Studies have shown that the flavonoids present in plum juice are effective in providing protection against age-related cognitive impairment. The beneficial phytonutrients present in plums help in reducing inflammation in the neurological areas to improve learning and memory functions. Regular consumption of plums also helps in preventing age-related neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases.

Maintain Healthy Nervous System

Plums contain vitamin B 6, which helps in the transmission of nerve signals and aids in the smooth functioning of the nervous system. They also help in the normal growth of the brain and assist in the formation of mood influencing hormones. Tryptophan, an amino acid present in them, helps in the production of the neurotransmitter serotonin, which plays an important role in improving sleep, appetite, and concentration.

Protect Heart Health

Research has provided supporting evidence regarding the fact that the regular intake of dried plums helps in promoting fluidity of blood in the arteries. This protective effect aids in the prevention of various cardiac disorders, including atherosclerosis, heart attack, and stroke.

Boost Immunity

Plums are beneficial in strengthening the immune defense of the body due to the presence of high vitamin C content. This vitamin promotes the body’s resistance to infections and inflammations. Research has shown that oriental plums have immunostimulatory constituents that encourage the production of nitric oxide in the body, impede the metastasis of tumor cells, and are valuable in preventing various diseases. 

Regulate Cholesterol Levels

Dried plums or prunes help in preventing hypercholesterolemia and hyperlipidemia.  A comparative study has proven the efficacy of prunes over  grape-juice in maintaining healthy levels of plasma and liver cholesterol. The fiber content present in them also adds to the protective effect of the heart by reducing LDL or bad cholesterol and helping to elevate the levels of HDL or good cholesterol.

Weight Loss

Research conducted by the University of Liverpool suggests that the intake of prunes as part of a weight control diet can speed up weight loss.

Boost Cellular Health

They contain essential minerals like iron and copper, which assist in the formation of red blood cells and facilitate blood purification and healthy circulation.  The copper content in plums acts as an antioxidant and is essential for nerve health and the formation of collagen. Consumption of copper also helps in the absorption of iron and prevents various diseases like anemia and osteoarthritis.

Eliminate Anxiety

Regular consumption of plums helps in reducing anxiety. Studies have provided supporting evidence regarding the anxiolytic effects and antioxidant properties of chlorogenic acids present in plums, which help in curing anxiety-related behaviors and damage caused by oxidative stress.

Cure Influenza

Plums are effective against the infection caused by influenza A virus. Studies have shown that concentrated juice of the plums contains lectin-like molecules which help in inhibiting and treating the infections caused by the human influenza A virus.

Useful in Pregnancy

Plum products are beneficial during pregnancy, due to the abundance of numerous vitamins and minerals. These beneficial components are vital for eye-sight, development of bones and tissues, and cellular health for the mother and the growing baby. The fiber content aids in preventing constipation and improves digestion. The inclusion of plums as a part of balanced diet helps in fighting various infections and maintains overall health. However, one should be careful regarding the choice of commercially available plum juices as they might contain high amounts of sugar.

Prevent Cancer

Plum extracts have been proven beneficial in the treatment of cancer. Studies have shown that the component epicatechin, present in plums, helps in inhibiting the growth and proliferation of malignant cancer cells and induces apoptosis in human hepatocellular carcinoma or liver cancer. They are rich in antioxidants and phytonutrients, including chlorogenic and neo-chlorogenic acid which have a curative effect on breast cancer cells, without harming the healthy cells of the body. 

Maintain Electrolyte Balance

Plums contain potassium, which is an electrolyte and is required for the efficient functioning of cells and tissues of the body. Consuming potassium-rich plums helps in regulating muscle contractions and acid-base balance of the body.

Skin Care

They are rich in vitamin C, along with other antioxidants, which help maintain healthy, radiant, and youthful skin. The consumption of plums helps in reducing dark spots and wrinkles due to the presence of anti-ageing nutrients. Plum extracts are also used in various skin care products such as face wash and face packs.

Prevent Macular Degeneration

They contain vitamin A and beta-carotene, which are beneficial in maintaining healthy eyesight and preventing age-related macular degeneration.  The carotenoids, lutein and zeaxanthin, present in them reside in the macular tissues of the retina and provide protection against the damage caused by UV radiation. 

Prevent Blood Clotting

Plums and prunes contain vitamin K, which helps in normal clotting of the blood and promotes bone health. Deficiency of vitamin K in the body can result in excessive blood loss and other health concerns such as weak bones.

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