Plum Crazy! 8 Health Benefits and Fascinating Facts

I love plums! Plus, plums are a low-calorie powerfood that won’t spike your blood sugar levels.

8 Plum Health Benefits:

1.  Great for Relieving constipation and digestive problems.
Filled with dietary fiber, sorbitol and isatin.

2.  Protects your heart.
A medium fresh plum contains 113 mg of potassium that helps manage high blood pressure and reduce your risk of stroke.

3. Protect against cancer and cell damage.
Cleans up harmful free radicals thanks to anthocyanins, the reddish-blue pigment in some plums.

4.  Prevent diabetes.
Plums have a low glycemic index, so eating plums can help you control your blood sugar and reduce the risk of type 2 diabetes according to the Dietitians of Canada.

Plums promote bone health.


5. Improves bone health.
In a study one group ate prunes, the other group ate dried apples and both took calcium and vitamin D supplements. The prune group had substantially higher bone mineral density in the spine and forearms. (Florida State and Oklahoma State Universities)

6. Low in Calories.
This is very beneficial when dieting. A small plum contains only 30 calories.

7.  Plums destroy breast cancer cells.
Plum extracts can kill aggressive breast cancer cells; the surrounding healthy cells were not harmed by the treatment. (

8. Improves brain memory.
Plums are full of antioxidants that have been shown to slow the development of Alzheimer’s disease. (The University of Harvard Health Research)  They also contain anthocyanin and quercetin, beneficial for preventing brain cell breakdown.

“You can’t evoke great spirits and eat plums at the same time.” – George William Russell

Plum blossoms flower in winter when the snow is still on the ground, & represent strength and endurance.

Plum Trivia

  • The Chinese believe plums symbolize good fortune.
  • More than one hundred varieties of plum stones were found on Henry VIII’s flagship the Mary Rose, which sank in 1545.
  • February is the month for plums in Japan; there are plum blossoms everywhere.
  • Umeboshi (Japanese pickled plums) were thought by the samurai to combat fatigue.
  • Plum trees are grown on every continent except Antarctica.
  • There are more than 140 varieties of plum sold in the United States.
  • Plums are the second most cultivated fruit in the world.
  • At least 2,300 people in the U.S. are listed on with the last name “Plum.”
  • Plums can be as large as a baseball or a small as a cherry.
  • Plums were on the menu at the first Thanksgiving dinner in 1621.

Plums are a good weight loss product since they are low in calories and high in nutrition.

Plum Nutrition:

  • Yummy, succulent plums only have 46 calories per 100 g, contain no saturated fats and are full of minerals and vitamins.
  • Plums and prunes help increase the absorption of iron into the body, which may be due to the fact that they are a good source of vitamin C. This has been documented in published research.

There are more than 80 nutrients found in plums. Read more at Plum Nutrition

Plum Cautions:
Plums and Oxalates:  For those with a history of kidney stones are advised to avoid eating plums. For more information about: Oxalic Acid


  • Writings of plums show up as early as 479 B.C.  The plum tree was significant in Chinese mythology.  It was often carved on jade and was associated with wisdom.
  • Pompey the Great in 65 B.C. introduced plums to Rome, and Alexander the Great eventually brought them to the Mediterranean.
  • Japanese plums originated in China. Japanese plums were introduced to the U.S. in the late 19th century.
  • It is thought that plums were one of the first fruits domesticated by humans.

“The branches of the aspen plum
To and fro they sway
How can I not think of her?
But home is far away”


Learn How to Select, Store and Prepare Plums: It’s easy if you know how!

Delicious Plum Crumble

Plum Recipes

Plum Crumble is so delicious and extremely easy to make.

Fruit Compote can be made with a mixture of dried fruit including prunes.

Sweet Plum Cake: I love this healthy gluten free, dairy free and egg free cake!

16 Health Benefits of Peaches
Best Dried Fruit to Lower Cholesterol
The Healing Pleasures of Prunes


Ingrid A
Past Member 4 months ago

thank you

Danuta W
Danuta Watola7 months ago

thank you for posting

Chrissie R
Chrissie Rabout a year ago

Thank you for posting.

Jeanne R
Jeanne Rogers1 years ago

Thank you for sharing.

Jeanne R
Jeanne Rogers1 years ago

Thank you for sharing.

Jeanne R
Jeanne Rogers1 years ago

Thank you for sharing.

Jeanne R
Jeanne Rogers1 years ago

Thank you for sharing.

Jeanne R
Jeanne Rogers1 years ago

Thank you for sharing.

Marija M
Marija M1 years ago

Great, tks for sharing.

Kay M.
Kay M2 years ago

Good afternoon and thank you for this article - showing the benefits to us and good recipes--sincerely KAY M.