Introduction
Plums are succulent fruits that are crunchy and sweet. They belong to the Prunus genus, are rich in nutrients and benefits, and vary in color from deep purple to vibrant red, yellow, or green. This fruit versatility has made it a favorite in several diets. Let’s take a closer look at its nutritional profile, benefits for skin, hair, weight loss, and more.
Nutritional Profile of Plums
Calories: ~ 30 kcal per 100g
Carbohydrates: 8g
Dietary Fiber: 1-2g
Vitamin C: 10% of the DV; Vitamin K: 5% of the DV
Potassium: 5% of the DV
Antioxidants: phenolic compounds, anthocyanins, and beta-carotene
Advantages of Plums
For Skin Health
Hydration and glow: With a high content of water and vitamin C, they tend to enhance skin elasticity and provide a shiny glow.
Anti-Aging: These antioxidants remove free radicals that cause wrinkles and signs of age.
Healing: Vitamin C induces collagen synthesis that heals sunburn skin damages or scar skins.
2. For Hair Health
Strengthening the Hair: Plums are a good source of vitamin E and beta-carotene, which enhance scalp blood circulation to strengthen the hair follicles.
Inhibits hair loss: The iron content of plums, along with antioxidants, limits hair loss as it ensures proper flow of blood in the scalp.
Hair becomes healthy with shininess: Ingestion of plums day after day may help develop strong, healthier, and smoother locks of hair.
3. For weight loss
Low Calorie Snack: With just about 30 calories per 100 grams, plums are an excellent snack when indulgence can’t be quite satisfied.
Boosts metabolism: The fiber content enhances good digestion besides managing sugar levels in the blood, which helps in weight regulation.
Suppress appetite: The natural sugars and fiber create a feeling of fullness. Hence, the likelihood of excess consumption decreases.
4. For Diet Plans
Plums can be included easily in any diet.
Snack: Enjoy fresh plums as a refreshing snack.
In smoothies, mix the fruit with yogurt or almond milk, and you have a healthy drink.
Add sliced plums to the salads for a tangy twist.
Make healthy jams by using plums or bake into wholesome treats.
Benefits Beyond Skin and Hair
Digestive Health: Plums and prunes (dried plums) are most traditionally recognized for their laxative effect, which relieves constipation.
Bone Health: Vitamin K and potassium in plums promote bone density and lower the chances of osteoporosis.
Heart Health: Plums decrease bad cholesterol levels like LDL and regulate blood pressure.
Potential Negative Effects of Plums
Gastrointestinal Problems: Excessive intake of plums may cause discomfort, causing bloating, gas, and diarrhea due to the presence of sorbitol and dietary fiber.
Allergies: This occurs in very rare cases where a few people may develop itching or inflammation due to allergy to plums.
Blood Sugar Spikes: Although the glycemic load of plums is low, overindulgence will still affect blood sugar in diabetics.
How to Use Plums
Raw: Wash and eat them fresh as a health snack.
Dried: Prunes are a concentrated source of nutrients, perfect for smoothies or cereals.
Cooked: Add plums to stews, compotes, or baked dishes for added flavor.
Topical Application: Mash plums into a paste and put it on as a natural face mask for glowing skin.
Use Plums in a Diet Plan for Weight Loss
Here is an easy Plum Diet Plan: You may have Greek yogurt topped with sliced plums and granola for breakfast. Take a small serve of fresh plums for your snack.
Have grilled chicken salad for lunch with a few slices of a plum.
Serve baked salmon with roasted veggies and a plum chutney for dinner.
Conclusion
Plums are a powerhouse full of nutrients—from the skin to hair to weight loss and many more—to ensure good health overall. Still, though they’re a wonderful addition to any diet, moderation should be practiced to avoid some possible digestive issues. Whether eaten fresh, dried, or cooked, plums are versatile and delicious.
