Health Benefits Of Plum Juice: Exploring Nutritional Advantages

Written by Dr. Amber Jones

Plum, scientifically known as Prunus Domestica L. It belongs to the Rosaceae family. There are forty species of the plum tree. It is a shrubby deciduous tree that is six to fifteen meters tall. The fruit is common in tropical and temperate regions of West Asia, Australia, South America, Pakistan, Europe, and Africa.

All love the dark red and the juicy fruit with a sweet and tangy taste. Apart from dark red color, it is also available in green, red, purple, and yellow.  Plum is versatile; right from making the plum cake with dried plums or using the plum sauce in the pie, the taste is unbeatable.

The natural sweetness with the perfect blend of tanginess is not only a fruit but it is a delicacy. However, the plum juice has several nutritional benefits also. 

Benefits of plum juice

The plum tree is used for managing various conditions. It is a powerhouse of nutrients, and for all valid reasons, it is called a superfood. Plum is an anti-aging product and is loaded with antioxidants that help it fight free radicals.

Benefits Of Plum Juice

It has 0.7 grams of protein for every 100 grams. Plus, it has 1.4 grams of fiber, 6mg of calcium, .17 mg of iron, Vitamin A, K, E, C, and B6. and other vital nutrients, thus making it a part of the diet is a wise choice. 

Significant uses of plum juice

1. Potential use of plum juice for diabetes

Diabetes is a metabolic abnormality that happens due to a lack of insulin production. Plum has anti-diabetic properties that can significantly lower the blood glucose levels in the body.

Plum puree is also helpful in controlling the initial stages of postprandial hyperglycemia (an ailment that causes high amounts of glucose production in the body after eating). This food with a low glycaemic index (GI) that helps to control the rise and fall in postprandial blood insulin.

Foods with low GI are good for diabetic patients. Dried plums, while fasting, can reduce insulin and plasma levels. However, it does not cure diabetes or reverse the situation. It is one of the fruits that a diabetic patient can enjoy in limited quantities. 

2. Helps in constipation

For digestive tract issues like indigestion, bloating, heartburn, acidity, flatulence, and constipation, plums can be of help. Jams or purees from plums can help with bowel movement, and if one is using laxatives, then dependency on them is significantly reduced.

Consuming overnight-soaked dried plums can loosen the stool and relieve people suffering from irritable bowel syndrome and constipation.

Plum has phenolic components that increase the movement in the digestive tract and help get the toxins out of the stomach. It is high in fiber and thus detoxifies the body. It helps maintain good bacteria in the colon and improve gut health.

3. Helpful for cancer patients

Plum has antioxidant properties that fight free radicals. Free radicals are a major cause of cancer. Plum, as a fruit, has the highest amount of antioxidants.

The antioxidants in plum bind the cancer cells and stop the action of the specific enzyme that could otherwise multiply and spread the disease. Thus it helps the anti-cancer drugs to work more effectively.

4. Good for bone health

Plum has Vitamin K, copper, potassium, and boron, which help in the mineralization of the bones. Potassium is also vital for maintaining bone density. Extracts of plum inhibit the reabsorption of bone and help in building strong bones that were weakened due to osteoarthritis, fracture, or aging. 

5. Healthy weight loss

Obesity in itself is a dangerous disease and creates grounds for several other diseases. Plum helps fight obesity. Firstly, it has sweet notes that answer the sweet cravings without increasing the calorie health.

Plum has bioactive compounds and polyphenols that help regulate energy levels in obese people. Plus it detoxes the body and helps maintain the weight. Low-calorie, tasty, and nutritional food is required for weight loss, and Plum has it all.

6. Glowing skin and shiny hair

Pollution and packaged food build up toxins in our bodies. Our skin shows signs of toxins in our body in the form of uneven skin tone, acne, and pimples. Hairfall, dark circles, and overall lack of luster in skin. Plums with their anti-aging and antioxidant properties, it can work as a wonder food for hair and skin health. 

7. Heart health

Regular consumption of plums can protect the heart. It reduces high blood pressure and cholesterol levels which are risk factors for heart attack. Dried plums and fresh plum juice reduce bad cholesterol levels in the body and increase good cholesterol. 

8. Plum in pregnancy

for a healthy baby, it is vital to eat good food. Studies have proven to build bones in the baby when in the womb; plum is super helpful. Plums have calcium that helps in the formation of new bones. Including plum will additionally help the mother and child during pregnancy. Plus the nutritional supplements are better absorbed when the gut health is good.  

9. Plum for anxiety

Anxiety increases heart rate, and plum is rich in potassium which controls heart rate and blood pressure. It also regulates insulin levels in the body, thus acting as a boon for cardiovascular diseases. Fresh plum fruit has serotonin, a neurotransmitter that decreases anxiety and fear of new food. 


Superfoods like plum or any other help the body to meet its nutritional efficiency. Calculating the body requirements and blood tests determine the need and quantity of food that one should eat.

Having the right quantity is the key which helps to stay fit. Plum is full of nutritional benefits; it is versatile and tastes good; thus, there is nothing to worry about.

Enjoy the fruit, yet in case of extreme medical conditions consult the health care expert before consuming it. Plum is an acclaimed super food but not a miracle food. Thus, it can help in managing health disorders and fulfill nutritional deficiencies. It cannot cure the ailment, there medicines are still required.


  • Tomić J, Štampar F, Glišić I, et al. (2019) Phytochemical assessment of plum (Prunus domestica L.) cultivars selected in Serbia. Food Chem 299, 125113. [PubMed]
  • Lombardi-Boccia G, Lucarini M, Lanzi S, et al. (2004) Nutrients and antioxidant molecules in yellow plums (Prunus domestica L.) from conventional and organic productions: a comparative study. J Agric Food Chem 52, 90–94. [PubMed]

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Amber Jones is a sought-after dietitian nutritionist with expertise in public and community health. She holds a Masters in Public Health from Yale University and completed her dietetic internship with the Yale-Griffin Prevention Research Center

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