Essentially, a drupe refers to any fruit that contains seeds that are surrounded by pits. This is why plums are also referred to as stone fruits. In fact, plums offer much more variety than any of the other stone-fruits in their family tree.
When it comes to size and color, plums can be purple, yellow , orange, and red and can be large or small. Thousands of years ago, plums were first grown in China. From there, they were eventually brought to Japan, the US and certain areas of Europe.
Flash forward to today and there are over 2, plum varieties grown throughout the globe. The vitamin C found in plums helps your body build muscle, form blood vessels, recover, and is beneficial for your eyes as well.
Here are other health benefits associated with plums:. According to a study in , participants who drank prune juice and ate prunes had lower pressure than the prune less control group. Anthocyanins — which is the reddish-blue pigment in plums — can help to remove harmful free radicals.
This, in turn, helps to protect your body from cancer and cell damage. Looking to drop some weight and slim down your waistline? Researchers at the University of Liverpool divided overweight subjects into two groups; one group ate prunes every day over a 12 week period, and the control group did not. On average, those in the prune group lost 4. With this in mind, plums can be ideal for those who are on a diet or want to cut back on their calorie intake. According to a study — conducted by Oklahoma State and Florida State Universities Research — subjects who ate prunes and took vitamin D and calcium supplements had significantly improved bone density in their spine and forearms than the group who consumed dried apples and took the same supplements.
Plums are filled with dietary fiber and when dried, the resulting prunes are well known to aid in constipation relief. So maybe stick to prunes if you're looking to reap this benefit. This is especially important as you grow older, when weakened bones can lead to fractures , even from small injuries. A small study found that postmenopausal women, with bone loss, who ate around five dried plums per day had significantly less bone loss after three and six months, compared with women who didn't get treatment.
Plums and prunes are popular remedies for constipation for two main reasons:. A small study found that people with constipation who ate five dried plums twice per day for three weeks had more frequent bowel movements and normal stool consistency than before the study began.
Adding plums and prunes to your diet can offer great health benefits like boosting heart health, balancing blood sugar levels, and relieving constipation. World globe An icon of the world globe, indicating different international options. Get the Insider App. Click here to learn more. A leading-edge research firm focused on digital transformation.
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Health Conditions Discover Plan Connect. Plums are extremely nutritious, with a variety of health benefits to offer. This article lists 7 evidence-based health benefits of plums and prunes. They Contain Many Nutrients. Here is an overview of the nutrition profiles of plums and prunes. Plums Plums are relatively low in calories , but contain a fair amount of important vitamins and minerals. Prunes By weight, prunes are higher in calories than plums. Summary: The vitamin and mineral content of plums and prunes differs slightly, but both are packed with nutrients.
The fiber in prunes is mostly insoluble, which means it does not blend with water. Summary: Prunes and prune juice may be effective for relieving constipation due to their content of fiber and sorbitol. Plums and Prunes Are Rich in Antioxidants. Yet while all of these findings are promising, more human studies are needed.
Summary: Plums and prunes are high in polyphenol antioxidants, which may reduce inflammation and lower the risk of several chronic diseases. Summary: Plums and prunes are a good source of fiber and have been shown to reduce adiponectin levels.
Prunes May Promote Bone Health. Summary: Prunes have several properties that may benefit bone health by preventing or reversing bone loss, which may reduce the risk of conditions like osteoporosis. Consuming plums and prunes on a regular basis may have a protective effect on heart health.
Several animal studies have produced similar results. Summary: Plums and prunes may promote heart health due to their potential role in lowering blood pressure and cholesterol levels. Easy to Add to Your Diet. Plums and prunes are convenient and easy to incorporate into your diet. You can eat them on their own, or enjoy them in smoothies and salads, such as in the following recipes: Spinach, Basil and Plum Salad Cinnamon Plum Smoothie Pasta Salad with Roasted Chicken and Plum Plum Avocado Summer Salad Prune, Orange, Fennel and Onion Salad Prunes can also be consumed as juice and are commonly stewed, which is the process of combining them with water and then simmering, as in this recipe.
Summary: Plums and prunes are simple to add to your diet. The Bottom Line. Read this next.
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