Top Benefits of Plum for Your Health with it Uses and Nutritional Value

Plums are juicy, delicious fruits packed with essential nutrients that contribute to overall health. Rich in vitamins, minerals, and antioxidants, they support digestion, heart health, and immune function. Plums also help regulate blood sugar levels and improve skin health. This blog explores the top benefits of plums, their nutritional value, and various ways to include them in your diet for maximum health benefits.

What is a Plum (Aloo Bukhara)?

Plums are juicy, sweet fruits with smooth skin, commonly known as alu bukhara. They come in various colors, including red, purple, and yellow. When dried, plums turn into prunes, which have a wrinkled texture and a concentrated sweet flavor.

Plums are typically available in summer, from May to September, while prunes are available year-round due to their dried form. Both plums and prunes are rich in antioxidants like phenols and flavonoids, which help protect the body from damage caused by free radicals. They are also packed with essential vitamins and minerals, including:

• Vitamin C – Boosts the immune system.
• Vitamin K – Supports bone health.
• Potassium – Helps regulate blood pressure.
• Magnesium – Supports muscle and nerve function.

Additionally, plums may be beneficial for certain women’s health conditions, including irregular menstruation, unusual vaginal discharge, and miscarriage prevention.

Want to know more? Read on to learn about plum benefits, side effects, alu bukhara uses, and more.

Nutritional Value of Plum per 100 gm

Plums are rich in antioxidants, including phenolic acids, anthocyanins, carotenoids, minerals, and pectins. They also contain essential vitamins and minerals such as phosphorus, zinc, copper, manganese, fluoride, thiamin, riboflavin, and folate.

Plums are low in fat and, on average, contain only 30 calories per fruit. They are also a good source of many essential nutrients, making them a valuable addition to a healthy diet.

Below is the nutritional composition of plums:

Properties of Plum

Here are the medicinal properties of Plums:

1. Antibacterial activity: Plums contain compounds that exert antibacterial effects; therefore, they can help the human immune system to resist bacterial infections. Some varieties of Plums have demonstrated particularly high efficacy against such bacteria as Escherichia coli and Salmonella.

2. Antioxidant activity: Plums that contain phenols and flavonoids are particularly rich in antioxidants. These compounds are known to prevent cells from oxidative damage and reduce the risks of the most severe illnesses, such as cancer and heart disease. 

3. Anti-inflammatory activity: Plums prevent inflammation in the body and hence the illnesses that occur as a result. For example, rheumatoid arthritis is a health condition that can benefit by consuming Plums on a regular basis.

4. Anti-cancer effect: Plums have been shown to contain compounds that have been shown to resist cancer growth. 

5. Anti-osteoporosis effect: Plums are beneficial for bone health due to their high vitamin K and mineral content. They help in maintaining bone density and strength, reducing the risk of osteoporosis, especially in older adults.

Health Benefits of Plum (Aloo Bukhara)

Plums are a rich source of antioxidants, including flavonoids, and vitamin C which are great for heart, diabetes, blood pressure, skin, eyes and brain. The main Plum benefits include: 

1) Prevents Heart Disease

Plums contain phytochemicals and nutrients that lower inflammation, a primary risk factor for heart disease. Prevent the risk of heart diseases by eating the Plum regularly in season.

2) Prevents Lung and Oral Cancer

Fresh Plums, especially varieties like yellow Mirabelle, are rich in vitamin A and beta-carotene. These compounds protect against lung and oral cancer by preventing cellular damage and supporting immune function.

3) May Help Manage Blood Sugar Levels

Plums have potassium besides fluoride and iron. It plays a significant role in lowering blood sugar levels by balancing fluids in your body. 

4) Helps Lower Blood Pressure

The minerals in Plums help our body get rid of excess sodium. They also prevent tension in the vessel walls, providing a dual way to lower blood pressure.

5) Supports the Immune System

Muscular degeneration is likely to affect muscles in our bodies as we age. However, when you consume Plums, you are protected by its nutrients, which reduce the risk of such diseases.

6) Improves Memory Capacity

Oxidative stress is the primary cause of health issues in our bodies. They also interfere with our memory capacity making the fruit an ideal source of antioxidants.

7) Improves Bowel Function

The high fibre content in Plums helps regulate the digestive system, preventing constipation and promoting healthy bowel movements.

8) Relieves Anxiety

Plums can help reduce anxiety by maintaining high antioxidant levels in the body. Antioxidants help manage stress and improve mood.

9) Helps with Constipation

Prunes, commonly referred to as dried Plums, contain sorbitol, a natural laxative. It also helps relieve constipation by relaxing the bowels.

10) Improves Eyesight

Plums are rich in vitamin A and beta-carotene, which are essential for maintaining good vision and preventing age-related macular degeneration. Regular consumption of Plums can support eye health and give you better vision.

11) Plum Benefits During Pregnancy

Aalu Bukhara is beneficial during pregnancy due to its high fiber content, which helps relieve constipation, a common issue during pregnancy. It is also rich in folate, an essential nutrient for fetal growth.

12) Prevents Alzheimer’s Disease

Antioxidants in the Plums fight stress, which is believed to cause Alzheimer’s. It is advisable to eat Plums regularly to enjoy the benefits when you age.

How to Use Plum in Daily Life

Plums are often eaten fresh as a healthy snack, especially during the summer months when they are in season. They can also be added to fruit salads or mixed green salads for a sweet and tangy flavour. Plums are used to make tangy pickles and chutneys, which are popular accompaniments to Indian meals. Plums can also be used to make desserts, such as tarts, cakes, and puddings, adding a burst of flavour and colour. In summer, fresh Plums are blended into juices and smoothies, providing a refreshing and nutritious drink. Plum can also be used to make alcoholic drinks like wines.

Adding Plums to the diet

Seasonal Plums are fresher, more flavourful, and richer in nutrients. These are also more affordable and environmentally friendly. So there is no reason to resist this delicious fruit in summer. You can eat Plums raw or cooked in various recipes. If you are having it off-season, you can preserve it as chutney or jam. Plum jams are also available to purchase. However, to reduce the amount of added sugar you can make your own jam with low or no sugar. You can also dry Plums and have them as prunes. Eating 4 to 5 prunes each day is generally recommended for maintaining digestive health and ensuring regular bowel movements.

Side Effects of Plum

While Plums offer numerous health benefits, they can also have some side effects:

• Kidney Stones: Plums contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
• Blood Sugar Levels: While Plums can help regulate blood sugar, eating them in excess may cause blood sugar spikes, particularly in people with diabetes.

Precautions to Take With Plum

While eating Plums, be careful to remove the stone, as swallowing it can damage the food pipe or cause choking, especially in children. Additionally, avoid blending, crushing, or chewing a Plum stone, as the seeds contain amygdalin, which is converted into the toxin cyanide. Ingesting a crushed or chewed seed may cause stomach pain.

FAQs