Plums: Balls Of Wonderful Health Benefits 


June 18, 2023

Plums are luscious and juicy fruits that have gained significant popularity among fruit enthusiasts and health-conscious individuals. With their vibrant colours and tantalising flavours, plums offer not only a delightful eating experience but also a plethora of health benefits. From their rich nutritional profile to their potential positive effects on various aspects of well-being, plums have earned their place as a beloved fruit in many cultures worldwide.

In this article, we will explore plums’ health benefits, different varieties, and culinary uses. Whether you’re a fan of plums or curious to learn more about this remarkable fruit, this comprehensive guide will provide valuable insights into plums’ wonders.

Nutritional Profile Of Plum 

Plums are highly regarded for their exceptional taste. They offer a delightful blend of sweetness and tartness, with a juicy and succulent flesh that leaves taste buds craving for more. Plums come in various varieties, each with a distinct flavour profile, ranging from the classic sweet plum to the more tangy and acidic varieties. This wide range of flavours caters to different palates, making plums an appealing choice for fruit lovers of all preferences. Beyond their delectable taste, plums are renowned for their abundant nutritional content. They are an excellent source of vitamins, minerals, and dietary fibre.

According to USDA, 100 grams of raw plum contain the following: 

Water: 82.7 g 

Energy: 46 Kcal

Carbohydrates: 11.4 g

Glucose: 5.07 g

Potassium: 157 mg

Fat: 0.28 g 

Fibre: 1.4 g

Varieties of Plum

When it comes to plums, there is a diverse range of varieties, each with its own unique characteristics in terms of taste, texture, and appearance. Here are some common types of plums:

Santa Rosa

  • Taste and Texture: Santa Rosa plums are known for their sweet and slightly tangy flavour. They have juicy and tender flesh that is often described as succulent.
  • Appearance: The skin of Santa Rosa plums is deep purple, sometimes with a reddish blush. The fruit itself is medium-sized and has a distinctive oblong shape.
  • Seasonality and Availability: Santa Rosa plums are typically available from late spring to early fall, with their peak season occurring in mid-summer. They are widely cultivated and readily available in many grocery stores and farmers’ markets.

Black Beauty

  • Taste and Texture: Black Beauty plums are known for their rich, sweet flavour with a hint of tartness. They have firm and dense flesh that provides a satisfying bite.
  • Appearance: These plums feature a dark purple to almost black skin, often with a bluish bloom. They are medium to large in size and have an oval or round shape.
  • Seasonality and Availability: Black Beauty plums are in season from late summer to early fall. While they may not be as widely available as some other varieties, they can often be found at speciality fruit markets and orchards.


  • Taste and Texture: Satsuma plums are prized for their exceptionally sweet and juicy taste. They have a firm yet tender flesh that is incredibly flavorful.
  • Appearance: Satsuma plums have vibrant red or reddish-purple skin with yellow or orange flesh. They are typically small to medium-sized and have a round shape.
  • Seasonality and Availability: Satsuma plums are usually available from late summer to early autumn. They are commonly found in farmers’ markets and speciality stores, particularly in regions where they are grown.

These are just a few examples of the many plum varieties available. Other popular types include the Redheart, Shiro, and Elephant Heart plums, each with its own unique flavour profile and appearance. Furthermore, it’s important to note that the seasonality and availability of different plum varieties may vary depending on the region and climate. While some varieties are more widely cultivated and readily accessible, others may be limited to specific areas or have shorter growing seasons.

Health Benefits of Plums

Nutritional Content Of Plums

Plums are not only delicious but also packed with essential nutrients that contribute to overall health and well-being. Here’s a closer look at the nutritional content of plums:

  • Vitamins: Plums are a good source of vitamins A, C, and K. Research shows that Vitamin A promotes healthy vision, skin, and immune function. Vitamin C supports the immune system studies show that it also acts as an antioxidant and aids in collagen production. Furthermore, research proves that Vitamin K plays a crucial role in blood clotting and bone health.
  • Minerals: Plums contain minerals like potassium, magnesium, and manganese. Scientific findings prove that potassium helps maintain healthy blood pressure, supports proper muscle and nerve function, and aids in fluid balance. As per research magnesium is involved in over 300 enzymatic reactions in the body and is essential for energy production, muscle function, and maintaining strong bones. Manganese supports metabolism, growth, and development, and is involved in antioxidant defence systems.

Antioxidant Properties & Role In Fighting Chronic Diseases 

Plums are rich in antioxidants, which play a vital role in protecting cells from damage caused by harmful molecules called free radicals. The antioxidants found in plums, such as phenolic compounds (e.g., chlorogenic acid, anthocyanins) and vitamin C, help combat oxidative stress and reduce inflammation in the body. These antioxidants have been associated with various health benefits and may contribute to a lower risk of chronic diseases, including:

  • Heart disease: Studies show that the antioxidants in plums may help reduce the oxidation of LDL (bad) cholesterol, prevent the formation of plaque in arteries, and improve overall heart health.
  • Cancer: Some studies suggest that the antioxidants in plums may have anti-cancer properties, helping to inhibit the growth of cancer cells and reduce the risk of certain types of cancer, such as breast, colon, and liver cancer.
  • Neurodegenerative Disorders: The antioxidants in plums may help protect brain cells from damage, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

High Fiber Content and Promotion Of Digestive Health 

Plums are an excellent source of dietary fibre, with both soluble and insoluble fibre present in their flesh and skin. The fibre content in plums offers several benefits for digestive health:

  • Digestive regularity: Insoluble fibre adds bulk to stool, promoting regular bowel movements and preventing constipation.
  • Gut health: The soluble fibre in plums acts as a prebiotic, serving as food for beneficial gut bacteria. This promotes a healthy balance of gut microbiota, supporting overall digestive health and potentially improving nutrient absorption.
  • Blood sugar control: Studies show that soluble fibre helps regulate blood sugar levels by slowing down the absorption of sugars from the digestive tract, promoting more stable blood glucose levels.

Potential Benefits For Heart Health 

Regular consumption of plums may have positive effects on heart health due to their nutrient composition and associated properties:

  • Cholesterol management: The soluble fibre in plums helps reduce LDL (bad) cholesterol levels by binding to cholesterol in the digestive tract and aiding its excretion from the body. This can contribute to a lower risk of cardiovascular diseases.
  • Blood pressure regulation: Plums are a good source of potassium, which helps regulate blood pressure by counteracting the effects of sodium and reducing the tension in blood vessels. A balanced potassium intake is associated with a lower risk of hypertension and stroke.

Impact on bone health and Prevention of Osteoporosis 

Plums play a role in maintaining strong and healthy bones:

  • Vitamin K: Plums are a good source of vitamin K, which is essential for bone mineralization and the production of proteins involved in bone formation. Adequate vitamin K intake has been linked to a reduced risk of fractures and osteoporosis.
  • Polyphenols: Research shows that plums contain polyphenols, which are antioxidants that have been found to promote bone health. They may help reduce oxidative stress and inflammation in bone tissue, contributing to improved bone density and strength.


Plums are a nutritional powerhouse, providing essential vitamins like A, C, and K, as well as minerals such as potassium, magnesium, and manganese. Their high antioxidant content, including phenolic compounds and vitamin C, helps protect against chronic diseases like heart disease and cancer, while also supporting brain health. Plums are an excellent source of fibre, promoting digestive regularity and gut health. They contribute to heart health by managing cholesterol levels and regulating blood pressure. Additionally, plums aid in maintaining strong bones due to their vitamin K and polyphenol content. Including plums in your diet can have a significant positive impact on overall health and well-being. 

Culinary Uses of Plums

Plums are a versatile fruit that can be enjoyed in various culinary preparations, adding a burst of flavour and natural sweetness to dishes. Here are some common ways to incorporate plums into your meals:

Consumption Of Plums As Fresh Fruit 

One of the simplest and most enjoyable ways to savour the deliciousness of plums is by eating them fresh. Simply wash the plums, remove the pit, and bite into the juicy flesh. You can enjoy them as a refreshing snack on your own or combine them with other fruits to create a vibrant fruit salad.

Cooking With Plums In Various Dishes (e.g., desserts, jams, sauces) 

Plums can be used in a wide range of sweet and savoury dishes, adding depth and complexity to the flavours. Here are a few examples:

  • Desserts: Plums are perfect for making pies, tarts, crumbles, and cobblers. Their natural sweetness and juiciness create a delightful filling when combined with buttery crusts or crumbly toppings.
  • Jams and preserves: Plums can be cooked down with sugar and spices to create delicious homemade jams, jellies, and preserves. These can be spread on toast, used as a filling in pastries, or enjoyed with cheese.
  • Sauces: Plums can be cooked and pureed to make flavorful sauces that pair well with both sweet and savoury dishes. They can be used as a topping for pancakes, waffles, or ice cream, or as a glaze for roasted meats.

Inclusion Of Plums In Salads and Savoury Dishes

Plums add a unique touch to salads and savoury dishes, balancing the flavours and adding a touch of sweetness. Here are a few ideas:

  • Salads: Slice fresh plums and toss them into green salads for a burst of juiciness. They pair well with arugula, mixed greens, goat cheese, and nuts. Plums can also be added to grain-based salads for added texture and flavour.
  • Savoury dishes: Plums can be roasted or grilled alongside meats like chicken, pork, or duck to add a touch of sweetness and tanginess. They can also be incorporated into stir-fries or used as a component in chutneys or relishes to accompany savoury dishes.

Use Of Plums In Beverages (e.g., juices, smoothies) 

Plums can be transformed into refreshing and flavorful beverages. Here are a few ideas:

  • Juices: Plums can be juiced and enjoyed on their own or combined with other fruits for a refreshing blend. You can also mix plum juice with sparkling water for a fizzy and refreshing drink.
  • Smoothies: Blend plums with yoghurt, your favourite fruits, and a liquid of your choice to create a nutritious and tasty smoothie. Plums’ natural sweetness adds a delightful twist to smoothie combinations.

Plums’ versatility in the culinary world allows them to be enjoyed in various forms, from fresh and juicy to cooked and transformed into delectable dishes and beverages. Let your creativity shine and experiment with different recipes to fully appreciate the culinary potential of plums.

HealthifyMe Suggestion 

Try this healthy antioxidant-rich plum and tomato salad. It is a healthier way to include plums in your meals. Add in 2 pitted and sliced plums, 2 sliced tomatoes, and thinly sliced cucumber along with some spinach and arugula to a bowl. Season it with salt and pepper and add a tablespoon of balsamic vinegar and toss well. Enjoy this refreshing salad packed with all the goodness and low in calories.


In conclusion, plums are not only delicious but also offer numerous health benefits and culinary versatility. With their rich nutritional content, including vitamins, minerals, and antioxidants, plums support overall well-being, from promoting heart and digestive health to contributing to strong bones. Their sweet and tangy flavour makes them a delightful addition to a variety of dishes, whether enjoyed fresh, cooked in desserts and sauces, added to salads and savoury dishes, or used in refreshing beverages. Whether you’re seeking a healthy snack, a flavorful ingredient, or a creative culinary twist, plums are a fantastic choice that will tantalize your taste buds and nourish your body. Embrace the goodness of plums and unlock the endless possibilities they offer in both the health and culinary realms.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here

Frequently Asked Questions (FAQs)

Q. What are the benefits of plum fruit? 

Plum fruits offer several benefits due to their nutritional content. They are rich in vitamins, minerals, and antioxidants, which support overall health. Plums have been associated with promoting heart health, aiding digestion, supporting bone health, and providing antioxidant protection against chronic diseases.

Q. How many plums should I eat a day? 

The recommended daily intake of plums may vary depending on individual needs and dietary considerations. However, including a moderate amount of plums in your diet, such as 2-3 plums per day, can be a healthy addition. Remember to balance your fruit intake with a diverse range of other fruits and vegetables for optimal nutrition.

Q. Are plums good for your bowels? 

Yes, plums are good for your bowels. They are an excellent source of dietary fibre, including both soluble and insoluble fibre. This fibre content helps promote regular bowel movements, prevent constipation, and support overall digestive health. The fibre in plums can add bulk to stool and act as a prebiotic, nourishing beneficial gut bacteria.

Q. Can plums reduce belly fat? 

While plums can be part of a healthy diet, there is no specific food that can directly target belly fat reduction. A balanced diet, regular exercise, and overall calorie control are key factors in weight management. Plums can contribute to a healthy diet as a low-calorie fruit rich in fibre and nutrients, but a specific fat reduction in a particular area of the body requires an overall holistic approach.

Q. Is plum a superfood? 

The term “superfood” is not a scientific classification but rather a marketing term used to describe foods with high nutritional value and potential health benefits. Plums are certainly a nutritious fruit, rich in vitamins, minerals, antioxidants, and fibre. They offer a range of health benefits, but whether they can be classified as a superfood depends on individual definitions and criteria.

Q. Are plums good for high blood pressure? 

Plums can be beneficial for managing high blood pressure. They are a good source of potassium, a mineral that helps regulate blood pressure by counteracting the effects of sodium and supporting proper muscle and nerve function. Additionally, the fibre content in plums can contribute to heart health and overall blood pressure management. However, it is important to maintain a balanced diet and consult with a healthcare professional for personalized advice on managing high blood pressure.

Reference Links 

  1. Role of Vitamin A in the Immune System:
  1. Vitamin C as an antioxidant: evaluation of its role in disease prevention:
  1. Vitamin K:,to%20produce%20healthy%20bone%20tissue.
  1. Potassium:
  1. Magnesium:
  1. Dried Plum Consumption Improves Total Cholesterol and Antioxidant Capacity and Reduces Inflammation in Healthy Postmenopausal Women:
  1. eugenia jambolana (Java Plum) Fruit Extract Exhibits Anti-Cancer Activity against Early Stage Human HCT-116 Colon Cancer Cells and Colon Cancer Stem Cells:
  1. Fiber: The Carb That Helps You Manage Diabetes:
  1. Flavonoid Intake and Bone Health:

About the Author

Nahida is a registered dietician with 9 years of experience, working extensively with individuals dealing with obesity, diabetes, thyroid and PCOD. In addition, she has worked with NGOs supporting cancer patients by providing them with nutritional counseling. After completing her post-graduation in Dietetics & Applied Nutrition from Mumbai University, she went on to finish her MBA in Healthcare Services. Nahida is also a certified diabetes educator from International Diabetes Center. Currently a Sr. Nutritionist with HealthifyMe, Nahida is looking forward to let people take their weight off their mind and body by enjoying the journey.

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