Health benefits of plums
How to store plums to keep them fresh longer
Preserving plums for winter: freezing, jam, sauce, and drying
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Gettyimages.ru Mike Powles
The plum is one of the most popular and beloved fruits in our gardens. It is used to make jams and sauces, dried into prunes, and brewed into compote. Here, we explore the health benefits of plums, recommended daily intake, and the best ways to store the harvest and preserve it for winter.
Health benefits of plums
Plums contain vitamins A, C, E, and B-group vitamins, as well as potassium, calcium, phosphorus, magnesium, and iron. A single large plum weighing about 80g contains approximately 0.5g of protein, 0.1g of fat, 7g of carbohydrates, 1.7g of fiber, and about 29 kcal. Both fresh and dried plums are rich in antioxidants, pectins, organic acids, and tannins.
— Liver health. Plums and plum juice help protect the liver and aid in preventing various diseases. Some studies suggest that liver function improves when prunes and plum juice are included in the daily diet.
— Cardiovascular health. Regular consumption of plums and prunes helps lower blood pressure and “bad” cholesterol levels, thereby reducing the risk of atherosclerosis, stroke, and heart attack. The potassium in the fruit regulates water-salt balance and helps normalize blood pressure.
— Promoting longevity. Antioxidants (anthocyanins, ascorbic acid, carotenoids, vitamin E) reduce oxidative stress, protect cells from free radicals, and support brain health. Studies link the consumption of plums and prunes to improved memory.
— Bone health. Thanks to phenolic and flavonoid compounds, plums and prunes are effective in preventing bone loss, especially in postmenopausal women. Additionally, the fruit is a significant source of boron, which strengthens bones and muscles.
— Anemia prevention. Plums contain 2.1 mg of iron per 100 g, helping to replenish iron stores and prevent a drop in hemoglobin levels.
— Digestion. Pectins and dietary fiber gently stimulate peristalsis, serving as an excellent preventative measure against constipation and providing nourishment for gut microbiota.
— Weight management. Thanks to their high fiber content, plums provide a lasting feeling of fullness and help maintain stable blood sugar levels.
— Benefits for women’s health. Plums replenish iron lost during menstruation. During menopause, consuming 50–100 g of prunes daily helps maintain bone density.
The recommended daily intake for a healthy adult is three to four plums; it is not advisable to eat more than two at a time. If you have gastrointestinal issues, it is best to limit consumption to one or two.
Caution is also advised regarding this fruit in cases of the following contraindications: gastritis with high acidity, ulcers, a tendency toward diarrhea, IBS, obesity, breastfeeding, kidney stones, gout, and allergies.
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