11 GREAT BENEFITS OF PLUM FOR HEALTH - NUTRITION - 2025

The benefits and properties of the plum are numerous: they prevent Alzheimer's, improve mood, prevent cancer, improve constipation, help lose weight, prevent diabetes, prevent cavities and others that we will explain below.

Anyone who has enjoyed the taste of a plum can express the same emotion that Pablo Neruda narrates in his ode, the pleasant thing about this fruit is that in addition to being a delight to the palate, it has properties that provide many benefits for our health.

Its consumption dates from very ancient times and there are more than 100 species of plums that have been grown in temperate zones around the world since prehistoric times. The origin of this fruit is located in what was the Persian area, what today would be Iran and Turkey. From this area they were introduced in 149 BC to Italy, and later to all of Europe.

For some time here, science has been in charge of describing its promising anti-inflammatory, antioxidant, laxative effects, among others. The interest of research on plums is focused on the diversity of antioxidants they have, which are powerful protectors of our body against different diseases.

But, again, again I am that wild child again when I lift a plum in my hand: with its light it seems to me that I raise the light of the first day of the earth, the growth of the fruit and of love in its delight. - Ode to the plum - Pablo Neruda.

Health benefits of plums

1- They keep our memory in good condition, protect us against Alzheimer's

In Iranian folk medicine, the plum is considered a food that helps fight diseases of aging such as Alzheimer's. This fruit has attributes that act at the level of our nervous system and brain, benefiting it from the aforementioned situations.

With scientific advancement, it was proven that plums contain substances called flavonoids that have positive effects on learning and memory. These substances have a neuroprotective action to which these benefits are attributed.

2- They help us with our mood, they are our allies against depression

Today, due to the demands of daily life, more people are living under constant stress; work, the city, traffic, make it very common for almost all of us at some point to have experienced anxiety, stress and depression.

Formerly the plum was used as a relaxant, anxiolytic and for depressive syndromes. This is attributed to the fact that it contains chlorogenic acid, an antioxidant that has been studied as an antidepressant and anxiolytic, having effects similar to diazepam.

3- They help us prevent cancer

Plums can exert a preventive action against this dreaded disease. Its antioxidant components protect our cells from damage, mutations and the generation of cancer.

The number of antioxidants that can be present in this fruit are innumerable, just to mention the most studied and to test your ease with tongue twisters we leave you the following list: chlorogenic acid, hydroxycinnamic acid, protocatechuic acid, coumarins, catechins, anthocyanins, lignins, flavonoids, flavones and isoflavones.

All that set of compounds present in the plum give it, in addition to the sensory qualities (color, flavor, taste), the anticancer, antimicrobial, antiallergic and anti-inflammatory properties.

In this article you can learn about other anticancer foods.

4- They help us solve constipation problems

Plums have a laxative characteristic thanks to a compound called sorbitol. What happens in our body when we consume plums is that the sorbitol it contains generates an osmotic effect at the intestinal level, that is, water flows into our intestines, which increases intestinal transit, thus ending constipation.

It is also a good source of fiber that contributes to this regulatory function of the intestine and digestion.

In this article you can learn about other good foods for constipation.

5- They are excellent to combat excess fat in our blood

A diet in which the consumption of fast food and high-fat foods prevail, as well as an excess in the consumption of red meat can lead to dyslipidemia, that is, the amount of fat in our blood is not in normal values. This excess fat in the blood accumulates in our arteries and brings with it heart problems, among other ills.

Scientific studies have verified a positive effect of the ingestion of plums, generating a decrease in the cholesterol level in people with excess cholesterol in the blood (hypercholesterolemia). Therefore, including them in your diet will help you take care of your heart and arteries.

6- They help us with the control of arterial hypertension

High blood pressure is the leading cause of heart disease and a major risk factor that contributes to the development of strokes, coronary heart disease, heart attacks, heart failure, and kidney disease. Hypertension is one of the leading causes of death worldwide.

The plum contributes potassium to the diet, an essential nutrient that plays a key role by having an antihypertensive effect.

7- They provide benefits for the regulation of muscle contraction

Lack of potassium predisposes you to muscle cramps. Potassium is necessary to move from activity to rest. Without potassium, the muscle appears shortened or in a hyper-reactive state, in which the slightest stimuli can cause a cramp.

Plums provide a contribution of potassium in the diet so it is recommended for athletes and / or people who suffer from cramping problems.

8- They are allies in the prevention of diabetes

Diabetes is another evil present in our society, which has many causes and many of them are related to healthy lifestyles.

Diabetes in adults appears gradually in our body. It begins with a period of glucose intolerance, then a condition called insulin resistance.

Scientific evidence shows that when the potassium levels in our body decrease, glucose intolerance and a reduction in insulin secretion can be triggered. And it is precisely at this time that plums become our best allies thanks to their good contribution of potassium to our diet.

9- They fulfill an important function if we want to lose weight

In weight loss diets, prunes are very beneficial due to their fiber content, as they provide the sensation of satiety, which makes them an ideal food to be consumed during the mid-morning or mid-afternoon, between meals, and to reach the main meals (breakfast, lunch or dinner) without the anxiety or hunger that you normally come with.

It is also a fruit that, if consumed fresh and in its natural state, contains a low contribution in kilocalories. Be careful with the presentation of prunes, they do contain a higher concentration of sugar and the consumption portion should be less.

10- They protect our teeth against cavities

In the popular wisdom of some cultures, plums were an input to make toothpastes. These protective properties of our oral health have been scientifically studied, discovering that plums contain a compound called triterpenoid capable of inhibiting the growth of bacteria such as Streptococcus mutans, associated with the appearance of cavities or Phophyromonas gingivalis, bacteria that cause gingivitis..

These properties that plums have are one more reason to include them in our diet and especially in the smallest of the house and prevent them from suffering later with the unbearable pain of a tooth with cavities.

11- They prevent osteoporosis

In the last three decades it has been discovered that boron is an important nutritional element for the fulfillment of certain functions of our body. Researchers have shown that boron can compensate for bone structural alterations that occur in calcium, vitamin D or magnesium deficiencies.

Additionally, it can increase or mimic the favorable actions of certain hormones (estrogens) on bone health. Due to these actions, boron has been proposed as an additional element in the prevention of osteoporosis.

Plums for their contribution of boron in our diet can also help us with the care of our bones. Remember that our bones need more nutrients than just calcium.

Ways of consuming plums

Now that you know all the benefits that these fruits bring us, surely you want to consume them right away. Here are some ways you can enjoy them:

Fresh plums

There is nothing like enjoying fruits raw. To choose the best plums, we recommend choosing the most turgid ones, that are firm and that your skin does not have any stains or discoloration. In addition, its aroma should be perceived gently.

They can be consumed on an empty stomach, between meals or in combination with fruits such as mango, peach, melon, among others.

Plum juice

There is nothing more delicious than a natural fruit juice. To prepare a prune juice, we must first remove the pit and then place them in a blender with a little water.

It is not advisable to strain the juices, so we suggest a combination that does not need to add sugar or strain, is the plum with banana. This shake will be delicious and very healthy.

Prunes

Prunes are the product of a dehydration process of this fruit, it is carried out in order to prolong its life time and preserve it for periods when they are not in season.

These techniques were developed since ancient times, when there were no facilities for export, refrigeration and other advances that make fruit available almost all year round today.

The production of prunes has endured because of their pleasant flavor, because they maintain or enhance certain of their properties, and because they are an ingredient in many preparations.

With prunes you can prepare muffins, puddings, cookies, cakes. There are also savory preparations like chicken with prunes and pecans, just to name one example. That is to say, the creativity to use this fruit is very wide and everything is possible thanks to the fact that in addition to being very beneficial it is a versatile and very pleasant fruit.

Plum laxative compote

As we have mentioned in the article, plum has laxative properties, this property has been used by the industry, with a wide variety of plum-based laxatives on the market. We leave you a recipe that you can make at home.

Ingredients:

• 5 pcs. ripe plums
• 1 tbsp. of sugar
• 1 cup of water

Preparation: Pit and peel the plums. Then in a small pot, place the water and a tablespoon of sugar. When the water starts to boil add the plums and lower the heat. Boil until the plums are very soft and about to fall apart. Then blend, let cool and it will be ready for consumption.

We hope that with these tips you can enjoy all the benefits as soon as possible. Remember that the consumption of fruits should be 3 to 5 servings a day to contribute to a balanced diet. And that in variety is health, the more varied our diet, the greater the diversity of nutrients we consume.

References

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3. Crespo E. Boron, an essential nutritional element in bone functionality. Spanish Journal of Osteoarticular Surgery. 2001.
4. García-Aguilar, et. to the. Nutritional value and volatile compounds of black cherry (Prunus serotina) seeds. Molecules. 2015.
5. Shahidi S. Effect of Prunus domestica L. (mirabelle) on learning and memory in mice. Anc Sci Life. 2013.
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7. Fujii T. Prune extract (Prunus domestica L.) suppresses the proliferation and induces the apoptosis of human colon carcinoma Caco-2. J Nutr Sci Vitaminol (Tokyo). 2006.