The benefits of plums may include:
- Rich in antioxidants, to help protect against cell damage
- May have anti-inflammatory properties
- May help manage blood sugar levels and regulate appetite
- May support heart health
- May enhance cognitive function
Nutritional benefits
An 80g serving provides:
- 29 kcals / 124KJ
- 0.5g protein
- 0.1g fat
- 7.0g carbohydrate
- 1.7g fibre
- 192mg potassium
An 80g serving counts as one of your five-a-day, which is about two small or one medium-sized plum. Check out our printable infographic to find out what else counts towards your five-a-day.
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Top 5 health benefits
1. Rich in antioxidants
Plums are packed with plant compounds, which have antioxidant properties – this means they help prevent oxygen from reacting with other chemicals and causing damage to cells and tissues. They are especially rich in anthocyanins, the compounds also responsible for the plum’s dark-coloured skin. In fact, studies suggest plums are richer in these protective compounds than other fruits, including peaches and nectarines.
2. May have anti-inflammatory properties
The protective plant compounds in plums appear to have anti-inflammatory properties and may help prevent disease including cancer, diabetes and obesity.
3. May help manage blood sugar levels
Plums are especially rich in a polyphenol called chlorogenic acid, a compound also found in coffee that appears to help balance blood sugar and regulate appetite.
Consuming the whole fruit ensures you benefit from its rich fibre content, which helps slow the release of its natural sugars.
4. May support heart health
Plums are rich in a variety of vitamins and minerals, including calcium, which ensures blood clots normally. They also supply potassium and vitamin C, and are rich in protective polyphenols, all of which are associated with reduced cardiovascular risk factors.
5. May enhance cognitive function
Animal studies suggest that the rich polyphenol content of plums may help mitigate age-related cognitive decline.
Are plums safe for everyone?
Some people are allergic to plums. They fall into the ‘birch pollen’ category of allergens, along with apples and peaches, and they may cause itching and swelling of the mouth or throat in those affected.
Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency.
Read more about allergies on the NHS website.
Overall, are plums good for you?
Plums make a nutritious addition to a balanced diet, particularly if you consume the whole fruit to eat the fibre-rich skin. They are packed with protective polyphenols, which can help protect against cognitive decline in older age and contribute to balancing blood sugar, regulating appetite and reducing cardiovascular risk. They’re full of antioxidants too, particularly the anthocyanins in their skins, which help to protect against cellular damage.
Now read:
Top 5 health benefits of prunes
Top 5 health benefits of blackberries
Top 5 health benfits of apples
Plum recipes
This article was reviewed on 27th June 2024 by Kerry Torrens.
Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food
Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
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