Health Benefits of Plums and Prunes

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Health Benefits of Plums and Prunes

When it's fresh, it's called plum, and when it's dry, you name it to prune. However, this fruit is loaded with vitamins and minerals.  So no matter what sort of food you consume, you really will enjoy the rewards. They are filled with a wide variety of phenols and flavonoids, providing an incredible array of nutritional advantages. We have rounded up a few beneficial effects of plums and prunes.

Health Benefits of Plums and Prunes

The following are the important benefits of plums and prunes:

  • Improved Heart Health

Daily pruning is pretty effective in preserving heart health. Analysis has shown that daily consumption of dried prunes helps to improve blood fluency in the arteries. This preventive effect aims to reduce multiple heart problems, including coronary artery disease progression and the decreased risk of cardiovascular problems.

  • Cancer Prevention

Numerous studies have shown that the derivatives from the plum have proved useful in cancer care. An investigation has shown that the epicatechin portion, present in prunes, helps inhibit the spread and multiplication of malignant cancerous cells and promotes apoptosis in hepatocellular carcinoma, also known as liver cancer.

  • Osteoporosis Prevention

Plums comprise of flavonoids that help reduce bone tissue loss and reduce postmenopausal women from contracting disorders such as osteoporosis. Apart from the potassium composition of prunes, polyphenols promote bone production and avoid bone degradation. An investigation has shown that daily prune intake tends to improve bone density.

  • Immunity Booster

Plums contain vitamin C that is helpful in improving the body's immune system. It helps improve immunity towards multiple pathogens and inflammatory diseases. Research has shown that Asian plums have immunity-stimulating components that promote nitric oxide development in the body, inhibit tumor cell metastasis, and are useful in preventing different ailments.

  • Improved Skin Health

Plum is made up of large quantities of vitamin C together with other antioxidants that help preserve healthy, bright, and vibrant skin. Normal plum intake tends to minimize dark patches and wrinkles due to the availability of nutrients that are anti-aging. Plum derivatives are used in different skincare products, including face wash and masks.

Vitamin E and beta-carotene, an antioxidant in prunes, defend the fatty acids and endothelial cells from free radical assaults and enable the body to become capable enough to battle aging skin symptoms such as lack of buoyancy and wrinkles. Plum contains a high volume of antioxidants and strong anti-inflammatory effects that improve circulation and the cells' metabolic processes, minimizing inflammatory response.

  • Diabetes Prevention

Plums have anti-hyperglycemic properties, and they help fight diabetes. A study has demonstrated that the intake of pruning extracts tends to lower sugar levels and triglyceride concentrations in the body. In plums, flavonoids produce defensive influences against metabolic syndrome and help improve insulin sensitivity in the body.

  • Regulation of Cholesterol Levels

Dried plums or prunes are very effective against hypercholesterolemia and hyperlipidemia prevention. A study has shown prunes' superiority over grape juice in preserving stable plasma and liver cholesterol concentrations. Fiber quality also contributes to the heart's defensive function by reducing LDL cholesterol and contributing to boosting HDL cholesterol concentrations.

  • Improved Digestion

Analysis has shown that, relative to other treatments such as psyllium husk, prunes are more successful in curing intestinal diseases such as incontinence. Sorbitol and isatin have a laxative influence and facilitate fluid retention in the intestines, as well as facilitating effective waste draining into the colon.

  • Enhanced Nervous Functioning

Plums are made up of vitamin B-6, which helps to send nerve signals and allows the neurological system to operate smoothly. They also contribute to natural brain development. Tryptophan, an amino acid found in them, aids in the development of the serotonin neurotransmitter, which serves a significant role in sleep and focus.

  • Promotion of Weight Loss

Plums also kill toxins, which reduce constipation, which eventually promotes weight loss. Plum is abundant in fiber and antioxidants that contribute to optimal digestion and appropriate metabolic processes. It also increases the function of the liver and gastrointestinal tract. So consuming fresh prunes or consuming daily prune juice will allow you to quickly lose the extra pounds.

Plum derivatives are useful for the treatment of obesity and other weight-related issues. An investigation has shown that the intake of stone fruits such as plums, due to biologically active components, helps combat biochemical disorders.

  • Effective Maternal Help

Owing to the excess of various vitamins and minerals, Plum derivatives are very helpful during breastfeeding. These favorable elements are essential to mother and developing baby for vision, bone and tissue growth, and cellular health. Fiber intake helps reduce constipation and stimulates digestive health.

The use of plums as a component of a healthy diet helps prevent multiple diseases and preserves good wellbeing. That being said, one should be cautious when selecting industrially available plum juices, since they can contain large concentrations of sugar.

  • Improved Cellular Health

Plums comprise iron and copper, which helps to produce red blood cells and promotes the detoxification of the blood and balanced circulation. Copper in prunes serves as an antioxidant and is important for the protection of the nerves and helps in collagen production. It also aids in the production of iron and helps to prevent various disorders such as anemia and osteoarthritis by using copper-rich prunes.

  • Treatment for Common Cold

Japanese prunes are protective of an influenza A virus infection. Analysis has revealed that Japanese plum condensed juice comprises of lectin-like compounds that support to prevent and cure infections induced by the human influenza A virus.

  • Enhanced Mental Well-Being

Analysis has shown that the flavonoids in plum juice are efficient in defending against intellectual decline due to aging. Advantageous plum phytonutrients tend to minimize inflammatory response in the neuronal regions to enhance processes of cognition and memory. Normal pruning also helps reduce age-related diseases such as Alzheimer's and Parkinson's.

  • Elimination of Anxiety

Daily prunes are used to relieve anxiety. Studies also provided convincing proof of the anxiolytic effects and antioxidant properties of chlorogenic acids found in prunes, which aid in healing anxiety-related behaviors and oxidative stress-related damages.

  • Helps Get Rid of Dandruff

Consuming the Vitamin C rich plums and prunes will lead to the elimination of dandruff. Owing to dandruff and chalky skin, hair follicles also get blocked up. This affects the follicles and slows, if not treated in time, hair development. Plums can help fend off the skin's microbes and rejuvenate the skin to fend off dandruff. This would get rid of the follicle debris and stimulate the development of new hair.

Nutritional Value of Plums and Prunes (100 grams)


240 calories




2.2 grams


64 grams


0.4 grams


38 grams

Calories in Plums and Prunes and their Recommended Daily Intake

There are 240 calories in 100 grams of prunes, and the recommended daily intake is 4 to 7 prunes.

Ways to Consume Plums and Prunes

Plums and prunes are simple and pleasant to embed in your diet. They can be consumed alone or loved in protein shakes and salads. Even prunes can be eaten as juice and are usually stewed, which is the method of mixing them with water and then boiling them.

Some healthy and tasty recipes for plum consumption is in the form of salad with vegetables such as spinach and kale. You can also add plums and prunes to your pasta with some roasted chicken as well. Plums and prunes can also be consumed with avocados in the form of a plum avocado salad.

Side Effects of Plums and Prunes Consumption

Plums and prunes are beneficial, but they do have some adverse effects, and you need to be careful not to eat them quite so much.

  • Harmful Interaction with Medicines

All of the advantages you can reap from plum is that they will reduce your blood sugar. This would be very convenient for those with high blood pressure, but anyone who would undergo an operation shouldn't eat anything. But if you are on some drugs, please check with your physician whether eating plums is safe for you or not.

  • Rich Caloric Content

You cannot get as much as calories found in prunes if you consume fresh plums. Seeing as plums aren't accessible all year round, however, you would have to go for prunes instead, and they have such a high number of calories.

  • Greater Likelihood of Developing Kidney Stones

How does a balanced diet raise the chance of a kidney stone? The response is because of its higher oxalate content, which renders your body unable to absorb calcium adequately and ends up leaving it in deposits. These two factors contribute to the kidney stone you'll need to talk more. Just make sure you consult with the doctor first, if you're vulnerable to this.

Final Word

Plums are a fruit which is very healthy. Plums and prunes are a fantastic source of vitamins, nutrients, fiber, and antioxidants. They still have many features that can minimize the incidence of certain chronic illnesses, such as osteoporosis, stroke, diabetes, and high blood pressure. They also taste good and need little planning, so it's easy to integrate them into your diet.


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