Amazing Health Benefits of Plums


  • Plums are rich in minerals such as potassium, fluoride, and iron.
  • Plums also have a significant supply of dietary fibre.
  • Plums are a low-fat food, with less than 1 gram of fat per serving.
  • Plums have a high content of antioxidants.
  • Plums are globally produced, and China is the world’s largest producer.

The plum is a stone fruit, elongated or rounded that can be purple, yellow, green, or red. Plums are native in China, America, and Europe. The Japanese and European Plum varieties are the two most common types of plum available. European plums are also denser, smaller, and less juicy than Japanese plums. Dried plums are sometimes known as prunes.
Grown in India: The primary producers of plum are Punjab, Himachal Pradesh, Uttar Pradesh, and Jammu and Kashmir. Plums are grown on a limited scale in the south of the Nilgiris hills. Though India is not known for its temperate fruit production, the country grows approximately 12 varieties from the Prunus salicina species.


VALUE (Per 100g)
Total lipid (fat)g0.28
Carbohydrate, by differenceg11.42
Fiber, total dietaryg1.4
Sugars, totalg9.92
Calcium, Camg6
Iron, Femg0.17
Magnesium, Mgmg7
Phosphorus, Pmg16
Potassium, Kmg157
Sodium, Namg0
Zinc, Znmg0.1
Vitamin C, total ascorbic acidmg9.5
Vitamin B-6mg0.029
Folate, DFEµg5
Vitamin B-12µg0
Vitamin A, RAEµg17
Vitamin A, IUIU345
Vitamin E (alpha-tocopherol)mg0.26
Vitamin D (D2 + D3)µg0
Vitamin DIU0
Vitamin K (phylloquinone)µg6.4
Fatty acids, total saturatedg0.017
Fatty acids, total monounsaturatedg0.134
Fatty acids, total polyunsaturatedg0.044
Fatty acids, total transg0
Source:USDA National Nutrient Database for Standard Reference

1. Improves the health of your heart
Plum is rich in antioxidants which helps to maintain the health of your heart. The antioxidants fight free radicals, preventing heart diseases and stroke scares. Antioxidants prevent oxidation of cholesterol and help in maintaining the health of the heart.
2. Relieves constipation
Isatin and Sorbitol are present in Plum which helps to relieve constipation and improve digestion. It also keeps the bowel healthy. Take Plums or Dried Plums, to get relief from constipation and other digestive issues.
3. Protects against cancer
Due to the pigment, anthocyanins the skin colour of the Plum will be in reddish blue colour, which also fights free radicals. Plum also may prevent breast cancer, cavity, and oral cancer.
4. Improves circulation of blood
Plums improve the body’s ability to absorb iron. The fruit also contains iron, which is required to produce blood cells. Eating Plums will improve the circulation of blood.
5. Lowers cholesterol levels
Plum fruit contains soluble fibre, which helps to reduce cholesterol levels and inhibit the production of cholesterol in the liver. When the bile is soaked up by the soluble fibre in the fruit, the liver uses cholesterol stored in the body, thereby lowering the cholesterol levels.
6. Good for your skin
Eating Plum fruit will firm your skin and clears your skin texture. The fruit reduces wrinkles and rejuvenates your skin. Drink Plum juice for younger-looking skin.
7. Good for your bones
Boron which is present in Plum is important for the preservation of bone density and maintaining your bone health. The fruit also contains flavonoids and phenolic compounds, which reverse the loss of bone.
8. Reduces the appearance of scars
Plums help in the development of new skin and also reduces the appearance of the scar by regulating the blood circulation to the scar. So, it helps the skin to heal faster and replace damaged skin with new skin. Consuming Plums also improve skin texture and elasticity. It also reduces the appearance of dark spots, freckles and treats other skin conditions.
9. Promotes hair growth
Plums reduce hair fall by reversing the adrenal gland fatigue. The high content of iron present in Plums may help to improve your hair growth and improve blood circulation. Eating Plums regularly will make your hair stronger and thicker.
10. Improves immunity
Plum improves your immunity and keeps the cold and flu at the bay. Plums may promote the development of healthy tissues.
1. Plums should be plump and well-coloured.
2. Store unripe plums at room temperature to ripen. Keep it in a paper bag to speed up the process, but frequently check because they are extremely perishable.
3. To take away the pit, use a sharp knife to cut the plum in half around the pit. Separate it by turning the halves and then remove the pit.
4. Plum remains have been found in Neolithic age archaeological sites along with olives, grapes, and figs.
5. Plums may have been one of the first fruits domesticated by humans.
1. The person who is allergic to birch pollen should not eat a plum. As both have similar types of proteins. Therefore, results in allergic symptoms in the mouth and throat with itching and inflammation.
2. Plums contain oxalic acid, a naturally occurring substance in some fruits and vegetables, which may crystallize as oxalate stones in the urinary tract in some individuals. So, people with known oxalate urinary tract stones are advised to avoid eating plums.