Green Plum Benefits: What is it Good for?
Plum; Vitamin C, fiber, potassium and antioxidant content contributes to immunity, digestion, bone and heart health. Scientific research also supports the benefits of plums. Consuming green plums as a support for a healthy diet can have positive effects on general health. In this content, we discussed the benefits of plums and their contributions to health.
Benefits of Green Plums
- It activates the intestines and is good for constipation.
- It strengthens the immune system.
- It is a source of energy.
- It is a storehouse of vitamins.
- It renews cells.
- It accelerates metabolism.
- It balances blood sugar.
- It is good for iron deficiency.
- It protects heart health and balances cholesterol.
- It protects bone health.
- Prevents the risk of Alzheimer’s.
- It is good for skin health.
For the most accurate information and healthy results, get support from a specialist doctor. The information in our content is not a prescription. We wish you healthy days
Activates the Intestines, Good for Constipation
Green plums, a fibrous fruit, can help you have a healthier intestinal system by cleansing the intestines. In addition, the compound called catechin it contains can facilitate digestion by supporting the peristalsis (bowel movements) process.
Study: Bellini, M., Tonarelli, S., Barracca, F., Rettura, F., Pancetti, A., Ceccarelli, L., … & Rossi, A. (2021). Chronic constipation: is a nutritional approach reasonable?
Findings: It investigates the treatment methods that are effective on chronic constipation, which is one of the most common gastroenterological diagnoses in clinical practice. Plum varieties were also emphasized and their effects on the intestines were examined.
Source: Nutrients, 13(10), 3386.
Strengthens the Immune System
Green plums contain important vitamins and minerals (Vitamin C, iron and vitamin K) that strengthen the immune system. They can make the body more resistant to infections and diseases.
Study: Lee, SH, Lillehoj, HS, Lillehoj, EP, Cho, SM, Park, DW, Hong, YH, … & Park, HJ (2008). Immunomodulatory properties of dietary plum on coccidiosis.
Findings: This study is on the immunity of chickens. It was concluded that plums have immune enhancing properties and feeding chickens with a plum supplemented diet increases protective immunity against coccidiosis.
Source: Comparative Immunology, Microbiology and Infectious Diseases, 31(5), 389-402.
It is a Source of Energy
The structure of green plums contains minerals and vitamins that neutralize lactic acids. The benefit of green plums is that they can increase a person’s daily energy level when consumed in the right amounts.
Study: Fyfe, S., Smyth, HE, Schirra, H.J., Rychlik, M., & Sultanbawa, Y. (2020). The nutritional potential of the native australian green plum (Buchanania obovata) compared to other anacardiaceae fruits and nuts.
Findings: This study examines the Australian plum as a preferred fruit species for Aboriginal communities, serving as an important energy food in the Northern Territory. It provides an update on how it has potential as a food for dietary diversification in Australia.
Source: Frontiers in Nutrition, 7, 600215.
It is a Vitamin Storehouse
You can support the vitamins your body needs on hot days with green plums. If you are wondering what vitamins are in green plums; there are plenty of vitamins C and K. These vitamins can make a person feel more vigorous.
Study: Alibekov, RS, Gabrilyants, EA, Tursynbai, LM, & Konakbay, A. (2019). Antioxidant properties and nutritional value of plum.
Findings: This study shows the beneficial nutritional value and vitamins of green plums. Green plums contain vitamins such as Vitamin A – beta carotene, Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Vitamin B6, Folate (B9), Vitamin C, Vitamin E, Vitamin K; and minerals: Ca, Fe, Mg, Mn, Ph, K, Na and others.
Source: In Industrial Technologies and Engineering (pp. 168-172).
Renews Cells
Cells can renew faster with green plums. It can also delay the effects of aging. The cell renewal feature, which is among the benefits of green plums, can reduce the risk of cancer.
Study: Bahrin, AA, Moshawih, S., Dhaliwal, JS, Kanakal, MM, Khan, A., Lee, KS, … & Ming, LC (2022). Cancer protective effects of plums: A systematic review.
Findings: This study conducts a systematic review analyzing the literature on the effects of plums on cancer prevention, cell regeneration, and cancer treatment.
Source: Biomedicine & Pharmacotherapy, 146, 112568.
Accelerates Metabolism
Green plums, which accelerate metabolism, can facilitate the process of those who want to lose weight. It can help manage weight thanks to its low-calorie and high-fiber structure. It can prevent frequent eating habits by providing a feeling of satiety. However, excessive consumption can cause abdominal pain, and it is necessary to control the daily amount.
Study: Fyfe, S., Smyth, HE, Schirra, H.J., Rychlik, M., & Sultanbawa, Y. (2020). The nutritional potential of the native australian green plum (Buchanania obovata) compared to other anacardiaceae fruits and nuts.
Findings: This study shows that plant fiber can positively affect health as functional foods. It is mentioned that green plums can help lose weight.
Source: Frontiers in Nutrition, 7, 600215.
Balances Blood Sugar
The natural sugar found in fruits is also found in green plums. It can prevent sudden drops in blood sugar during the day by balancing blood sugar and blood pressure.
Study: Yılmaz, H. Ç., Erdemoglu, S., & Güçer, Ş. Determination of Organic Acids Content in Plum (Prunus Cerasifera) Puree from Malatya Region by Ion Chromatography.
Findings: This review provides an update on studies and analysis of green plums and their nutritional properties, impact on blood sugar and potential as a food for dietary diversification in Australia.
Source: All Rights Reserved It may not be reproduced in any way without the written permission of the publisher and the editor, except for short excerpts for promotion by reference. ISBN: 978-625-7799-69-0 1st Edition, 622.
Good for Iron Deficiency
Thanks to its high iron content, it can support blood production and reduce the risk of anemia. For this reason, it can be preferred especially by individuals with iron deficiency.
Study: Kearns, T., Liberato, S., & Ward, F. (2014). Childhood anemia knowledge and resource development project report.
Findings: This study indicates that iron deficiency anemia caused by malnutrition is the most common type of anemia. It draws attention to the fact that fruits containing vitamins such as goat plum, green plum, wild plum, red plum can be used in iron deficiency.
Source: Knowledge and Resource Development Project
Protects Heart Health, Balances Cholesterol
With its potassium content, it regulates blood pressure and can reduce the risk of heart disease. By regulating blood pressure, it can reduce the risk of hypertension and reduce the risk of heart attack and stroke.
Study: Fyfe, S., Smyth, HE, Schirra, H.J., Rychlik, M., & Sultanbawa, Y. (2020). The nutritional potential of the native australian green plum (Buchanania obovata) compared to other anacardiaceae fruits and nuts.
Findings: This study shows that plant fiber can positively affect health as functional foods. Green plum also provides weight loss, lowering blood sugar, and normalizing serum cholesterol levels through relaxation and delaying nutrient loss.
Source: Frontiers in Nutrition, 7, 600215.
Protects Bone Health
The vitamin K and other minerals it contains increase bone density and may reduce the risk of osteoporosis.
Study: Vukojevic, SS (2019). The structural analyzes and development opportunities of plum production in gradacac province, Bosnia and Herzegovina.
Findings: This study examines the structural analysis and development opportunities of plum production in Gradacac County, Bosnia and Herzegovina, while mentioning the benefits of green plum and plum species.
Source: Selcuk University, Institute of Science, Konya.
Prevents Alzheimer’s Risk
Green plums are rich in metabolites such as anthocyanins. They contain phenolic acids, carotenoids and fiber. Therefore, it is claimed to be good for Alzheimer’s disease.
Study: Cakir, G., Tascioglu, T., Cavdar, A., Doganlar, S., Frary, A., & Frary, A. (2021). Molecular genetic characterization of the Turkish national green plum (Prunus cerasifera Ehrh.) collection.
Findings: In this study, molecular genetic characterization of Turkish national green plum was examined and its possible benefits were mentioned.
Source: ANADOLU Journal of Aegean Agricultural Research Institute, 31(1), 61-73.
Good for Skin Health
It can make the skin look cleaner and more vibrant. Being skin-friendly and cleansing the skin are among the benefits of green plum. Green plum, thanks to its high vitamin C, can maintain the skin’s firmness and reduce wrinkles and fine lines. It can also reduce blemishes and tone differences on the skin.
Study: Prajapati P M.1, Solanki A S.1, Sen D J.2, Prajapati P M et al. 2012, Nutrition Value of plum tree for health
Findings: This study talks about the varieties of plums and their benefits for skin and digestion.
Source: International Research Journal Of Pharmacy
What is Green Plum?
Green plum is a hard, juicy and sour fruit that usually ripens in spring and summer . Botanically called Prunus domestica , this fruit is a fruit that has many varieties and is widely consumed in the world. It is usually consumed fresh; but it can also be used in various forms such as pickles, jams and juices.
Green Plum Calories and Nutritional Value
We are here with a title that will attract the attention of those who eat healthy and pay attention to weight control. What is the nutritional value of green plums? Will I gain weight if I eat a handful of green plums? Let’s eliminate your concerns with numbers:
- 1 medium green plum: 9 calories
- 1 tea glass of green plums (100 gr) 45 calories
- 1 cup green plums (200 gr) 90 calories
Nutritional values of 1 serving of green plums:
- 11 grams of carbohydrates
- 7 grams of protein
- 3 grams of fat
- 4 grams of fiber
- 157 mg potassium
- 6 mg calcium
- 5 mg vitamin C
- 2 mg iron
- 7 mg magnesium
| Food | Quantity (100g) |
| Calories (kcal) | 45 |
| Total Fat | 0.3g |
| Saturated fat | 0g |
| Cholesterol | 0mg |
| Sodium | 0mg |
| Potassium | 157mg |
| Carbohydrate | 11g |
| Dietary Fiber | 1.4g |
| Sugar | 10g |
| Protein | 0.7g |
| C vitamin | 9.5mg |
| Calcium | 6mg |
| Iron | 0.2mg |
| Vitamin D | 0 IU |
| Vitamin B6 | 0mg |
| Cobalamin | 0 µg |
| Magnesium | 7mg |
Does Green Plum Make You Gain Weight or Lose Weight?
Green plum is a low-sugar, fiber-rich fruit. It can increase the metabolic rate of those who want to lose weight. Thus, fat burning occurs more easily. You can activate the digestive system by adding green plum to your healthy diet program and fruit meals.
The fibers and antioxidants found in the structure of green plums are among the elements that make it easier for you to lose weight. Green plums alone do not have a weight gain or miraculous slimming effect. However, when you eat them with salt, they cause edema in the body. Green plums consumed with salt can trigger weight gain.
What is Green Plum Juice Good for?
You can consume green plums as a fruit, or you can get their benefits by preparing green plum juice. When you are looking for a refreshing taste in the summer heat, you can prepare a natural drink from green plums and keep it in the refrigerator for emergencies. The benefits are explained in the following list:
- It can clear inflammation in the respiratory tract.
- It can help remove edema accumulated in the body.
- It may be good for digestive problems.
- It can relieve stress.
- It can reduce fatigue.
- It cleanses your skin from oil and can delay the signs of aging.
- It can provide the vitamins C and K your hair needs.
How many times a day can you drink green plum juice?
Consuming too much green plum juice can cause heartburn. It is not recommended to drink more than 2 glasses a day to avoid stomach problems.
What to Do with Green Plums?
You can prepare delicious recipes with green plums:
- Green plum jam
- Green plum compote
- Green plum pickle
- Green plum tzatziki
- Green plum salad
- Plum cake
- Plum pie
- Plum paste
- Plum Marmalade
Frequently Asked Questions About Green Plum
What Are Green Plums Good For?
Green plums; Since they contain important nutrients such as vitamin C, E and iron, they can strengthen the immune system, support skin health and prevent anemia. In addition, thanks to their high fiber content, they regulate digestion and can also prevent constipation. Green plums contribute to brain health, protect against diseases such as Alzheimer’s and protect heart health.
What Are Plums Good For?
Green plums, potassium content can protect heart health and regulate blood pressure. Plums can also contribute to brain health, protecting against neurodegenerative diseases and helping with weight management.
Do Plums Make You Lose Weight?
Plums provide a feeling of satiety thanks to their low calorie and high fiber content, thus reducing the tendency to eat frequently. Fiber content can regulate digestion and speed up metabolism.
What are the Harms and Side Effects of Green Plums?
Green plums are generally a safe and healthy fruit, but they can have some side effects. Due to their high fiber content, excessive consumption can cause discomfort in the digestive system such as gas, bloating, and diarrhea. Green plums also contain high amounts of oxalate, which can pose a risk for individuals prone to kidney stone formation. Due to their blood sugar-lowering effect, diabetics may need to carefully control their consumption. Some people may experience allergic reactions, so those who are allergic to green plums should be careful.
Do Green Plums Cause Edema?
Green plums can help eliminate edema. Antioxidant green plums can help regulate water balance in the body and eliminate excess fluids thanks to their high potassium content. Potassium encourages the kidneys to excrete more sodium, which can reduce water retention in the body.
