Plums
Also known as: Prunus salicina, Plums, Dried Plums, Prune, Prunus domestica
Overview
Plums are a type of stone fruit belonging to the genus Prunus, which also includes cherries and apricots. Their rich content of bioactive compounds, particularly polyphenols like anthocyanins, is well recognized for providing antioxidant benefits. Plums can be consumed in various forms, including fresh, dried, or freeze-dried, and are marketed as dietary supplements for their potential health benefits. Research indicates that plums may have cardio-protective properties, support bone health, and enhance cognitive function. While the body of research on the health benefits of plums is expanding, it is still regarded as emerging, demanding more rigorous clinical trials to validate the documented effects and properly assess their health implications.
Benefits
Plum supplementation demonstrates several evidence-backed benefits, notably in lipid profile improvement, where studies indicate a significant reduction in serum total and LDL cholesterol levels, with a weighted mean difference of -11.52 mg/dl for LDL cholesterol (p = 0.03) observed primarily in individuals with hypercholesterolemia. The evidence for cardiovascular health benefits is less consistent but shows promise, with some studies indicating positive impacts on cardiovascular risk factors. Additionally, plums have been linked to enhanced bone health, particularly in animal models. While limited, some evidence suggests cognitive function improvements, but more extensive research is necessary to confirm these findings across various populations.
How it works
The beneficial effects of plums are largely attributed to their high polyphenol content, which possesses potent antioxidant and anti-inflammatory properties. These compounds modulate lipid metabolism, leading to reduced cholesterol levels, and may also improve endothelial function in blood vessels. Furthermore, the polyphenols present in plums may help decrease oxidative stress and inflammatory markers, contributing to their cardiovascular and bone health benefits.
Side effects
Plum supplementation is generally regarded as safe, with no significant adverse effects commonly reported in clinical studies. Common side effects occurring in over 5% of users are non-existent, while potential uncommon side effects (1-5%) have not been identified specifically. Rare side effects (<1%) have also not been documented. Caution is advisable for individuals on medications affecting lipid metabolism or blood pressure due to limited evidence regarding drug interactions. While no specific contraindications are noted, those with allergies to stone fruits should avoid plum products. Pregnant or breastfeeding individuals should consult a healthcare provider before consumption. Increased consumption of dried plums may lead to gastrointestinal discomfort due to high fiber content.
Dosage
The dosages for plum supplementation vary, but a practical range is 100-200 grams per week of dried plums, distributed over several servings. Research suggests that consumption of several dried plums daily or incorporating freeze-dried plum powder into meals can provide the required polyphenol intake for health benefits. There is no established maximum safe dose, but excessive consumption may lead to gastrointestinal discomfort. Timing of consumption is not critical, but maintaining consistent daily intake may yield the best results. The forms of plum typically used include dried and freeze-dried options, known for their high polyphenol concentration. Bioavailability of these compounds is generally adequate when consumed in these forms.
FAQs
Is plum supplementation safe?
Yes, plum supplementation is generally considered safe, though individuals should monitor for potential gastrointestinal side effects from high fiber intake.
When is the best time to take plums?
Consistent daily consumption is recommended, but there is no specific timing shown to improve effectiveness.
What benefits can I expect from consuming plums?
Users can expect improvements in lipid profiles, especially reductions in LDL cholesterol, over several weeks of consistent supplementation.
Are there any misconceptions about plums?
Plums do not significantly impact all metabolic syndrome components; for instance, their effect on blood pressure is not consistently significant.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/36721717/ – This systematic review and meta-analysis evaluated the effects of plum supplementation on lipid profiles, concluding that it significantly lowers levels of total and LDL cholesterol in individuals with hyperlipidemia, specifically noting a weighted mean difference of -11.52 mg/dl for LDL cholesterol.
- https://pubmed.ncbi.nlm.nih.gov/36513468/ – This analysis assessed metabolic syndrome components in relation to plum consumption. The findings indicated no significant effects on body weight, BMI, waist circumference, or blood pressure, highlighting variability in the effectiveness of plums on different health parameters.
- https://examine.com/research-feed/study/1PMK70/ – A systematic review investigating the health effects of plums noted its antioxidant properties and connections to improved cognitive function, bone health, and cardiovascular risk factors, emphasizing the need for further research to confirm these associations.
- https://pubmed.ncbi.nlm.nih.gov/26992121/ – This research focused on the nutritional and phytochemical profile of plums, establishing their potential in disease prevention due to their rich polyphenol content, but also addressing the necessity for comprehensive clinical studies to establish causative health benefits.
- https://www.mdpi.com/2072-6643/16/21/3760 – This article reviewed various studies on plums, affirming their beneficial effects as antioxidants and discussing the need for more systematic research to understand their impact fully on health, particularly in the context of chronic disease prevention.