Plum: Important Things To Know


Important Things To Know About Plum


The distinctive feature of a plum is that it has a smooth stone at its core. The tree of plum blossoms in various months in various parts of the world. It has a juicy flesh and a smooth peel. While it can be eaten raw, plum also is popular for jam making. Dried plums are known as prunes. Plums have a very ancient history and can be traced back to Asia, Eastern Europe and the Caucasian mountains.

“You can’t evoke great spirits and eat plums at the same time.”

Health Benefits

Plum or prunes are full of antioxidants and are packed with Vitamin A, Vitamin B, C, G, K, Potassium, Phosphorus, Calcium, Magnesium and Iron which are best for our overall body health. Quite low in calories so also an ideal food for weight losing. That’s why you can call it “A Vitamin Capsule”. You can find the highest amount of Vitamin B2 in Plum than other fruits. In a modern research, it has been proven that vitamin B2 is best for our mental and emotional health. Dried plums also contain essential properties which give us the overall intake of the daily consuming dietary fibre. Vitamins and minerals in it are the best nutrients, antioxidants against diseases like heart, high blood pressure, low memory, diabetes, osteoporosis and cancer. But we can find this wonderful capsule only in winter and the recommended diet is around 250 grams to 750 grams daily. Here we have some useful healthy nutritional and beauty benefits for you.

  1. Cardiovascular Health: The consumption of plums helps to maintain cardiovascular 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 the development of atherosclerosis and the reduction in chances for heart attacks and strokes.
  2. 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 acid and neo-chlorogenic acid which have a curative effect on breast cancer cells, without harming the normal healthy cells of the body.
  3. Healthy Cholesterol Levels: Plums contain potassium that is an important component of the cell and body fluids that help in controlling the heart rate and the blood pressure. It also prevents platelet clotting which may result in atherosclerosis, high blood pressure, stroke and coronary heart disease. It also maintains a healthy level of blood pressure. The fibre in plums helps to lower the cholesterol levels. Plums also contain vitamin B6, which prevents an increase in the homocysteine levels and reduces the possibility of a heart attack.
  4. Helps Combat Diabetes: Plums rank quite low in glycemic index, so eating plums controls the blood sugar level and reduces the risk of developing type 2 diabetes. The phytonutrients found in plums control the release of glucose into the blood after you have just eaten your meal and regulate the insulin spike between the meals. So, it is recommended that diabetic patients should incorporate plums in their diet as it will not worsen the situation and will keep them healthy
  5. Improves brain memory: Plums are full of antioxidants that have been shown to slow the development of Alzheimer’s disease. (The University of Harvard Health Research) They also contain anthocyanin and quercetin, beneficial for preventing brain cell breakdown.
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Important Things To Know About Plum

Nutritional value

Water – g 87.23
Energy – kcal 46
Protein – g 0.7
Total lipid (fat) – g 0.28
Carbohydrate, by difference – g 11.42
Fibre, total dietary – g 1.4
Sugars, total – g 9.92


Calcium, Ca – mg 6
Iron, Fe – mg 0.17
Magnesium, Mg-  mg 7
Phosphorus, P – mg 16
Potassium, K – mg 157
Sodium, Na – mg 0
Zinc, Zn – mg 0.1


Vitamin C, total ascorbic acid – mg 9.5
Thiamin – mg 0.028
Riboflavin – mg 0.026
Niacin – mg 0.417
Vitamin B-6 – mg 0.029
Folate, DFE – µg 5
Vitamin B-12 – µg 0
Vitamin A, RAE – µg 17
Vitamin A, IU – IU 345
Vitamin E (alpha-tocopherol) – mg 0.26
Vitamin D (D2 + D3) – µg 0
Vitamin D – IU 0
Vitamin K (phylloquinone) – µg 6.4


Fatty acids, total saturated – g 0.017
Fatty acids, total monounsaturated – g 0.134
Fatty acids, total polyunsaturated – g 0.044
Fatty acids, total trans – g 0
Cholesterol – mg 0

Amino Acids


Caffeine – mg 0

Source: Organic Facts, Stylecraze, USDA