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We all like fruits, don’t we? Black plum, commonly known as Syzygium cumini (also called Jamun or Java Plum), is a small berry-like fruit with numerous benefits that many people are unaware of.
Black plum isn’t as widely consumed or appreciated globally due to its slightly tangy aftertaste. However, its incredible health benefits make it a fruit worth considering.
In this article, we’ll explore the various health benefits of the fruit and why it deserves a place in your diet.
What is Black Plum?
Black plum is the fruit of an evergreen tropical tree, belonging to the Myrtaceae family. This fruit is commonly known as Black Plum. The native regions for this fruit include the Indian subcontinent, Southeast Asia, Queensland, and China.
Even though its deep purple color gives it a look similar to blackberries, it tastes and feels different.
Black plum is a nutrient-rich fruit with beneficial phenols, triterpenoids, proteins, and fiber. Therefore, it offers many health benefits. It’s excellent nutritional profile makes it a rich addition to healthy diets.
Nutritional Value of Black Plum
Black plum is nutrient-rich with almost all essential nutrients, thus highly recommended for intake and well-being.
Here is the black plum nutritional information per 100 grams
- Calcium: 15 mg
- Iron: 1.41 mg
- Magnesium: 35 mg
- Phosphorus: 15 mg
- Sodium: 26.2 mg
- Vitamin C: 18 mg
- Thiamine: 0.019 mg
- Riboflavin: 0.009 mg
- Niacin: 0.245 mg
- Vitamin B6: 0.038 mg
- Calories: 62 kCal
- Carbohydrates: 14 gm
- Carotene: 48 µg
- Folic Acid: 3 mg
- Fiber: 0.6 gm
- Fat: 0.23 gm
- Protein: 0.995 gm
- Water: 84.75 gm
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Health Benefits of Black Plum
Having discussed the most important nutritional information, let’s proceed to the central theme of this article, the health benefits of black plum.
Some of the potential health benefits include:
1. Diabetes
Black Plum for diabetes is not a new concept, as many people are aware of its powerful anti-glycemic properties. The chemical compound jamboline, found in the seeds, is known for its anti-diabetic effects.
This is a fruit in the list of the best fruits for diabetics because it can reduce blood glucose levels by around 30% (R) on consumption as fruit.
Several studies (R) have highlighted the effectiveness of the fruit in delaying the onset of diabetes. It also helps regulate impaired fasting glucose levels, making it a valuable addition to a diabetes-friendly diet.
Also, Read: What is Type 1 Diabetes? An Introduction
2. Immune System
Black plum is packed with essential nutrients like calcium, iron, and vitamin C, making it a powerful antioxidant superfood. Its high antioxidant content helps combat free radicals, protecting the body from immune system damage.
These components also play an important role in building the bones to make them a valuable addition to a well-balanced diet.
Also, Read: Exploring Autoimmune Triggers for Type 1 Diabetes
3. Detoxification
Black plums also provide an important component of a balanced diet in terms of nutrient content. Black plums are sources of vitamin C, potassium, and fiber, as well as antioxidants such as anthocyanins (R).
Their rich content of antioxidants prevents oxidative stress and is also essential in helping the liver function, for it is necessary in cleansing the body of toxins (R).
They ensure your general health is optimized, promote the digestive system, and assist in the maintenance of the skin.
4. Digestion
In addition to its benefits for diabetes, black plum supports the digestive system. It is rich in fiber; the higher the fiber content, the better the regulation of bowel movements and the healthier the digestive system (R).
The nutrients and digestive compounds in a unique combination increase the absorption of nutrients and promote gut health. For patients with irritable bowel syndrome or constipation, the seeds and bark of the plant have natural laxative properties, which makes the process of passing stool easy and pain-free.
Its juice is said to stimulate the production of saliva that helps break down food initially, thus promoting easier digestion right from the first bite.
Also, Read: 7 Yoga Poses For Better Digestion
5. Heart Health
Black plums contain triterpenoids and antioxidants that may help regulate cholesterol levels and support heart health. While they can be a beneficial addition to a heart-healthy diet, they should not replace medical advice or treatment for heart patients.
In addition, it is a good source of potassium (R), which prevents hypertension and minimizes the chances of heart strokes. By keeping the blood pressure in check, it further supports cardiovascular health.
6. Bad Breath
Although the oral benefits are not known to many, it is actually one of the few fruits that provide notable benefits to the oral cavity.
The rich content of vitamin C helps in controlling the accumulation and growth of germs in the mouth, which is one of the major causes of bad breath or halitosis. The healthy oral environment created by it helps prevent bad breath and contributes to general oral hygiene.
Also, Read: 18 Effective Natural Remedies for Treatment of Bad Breath
7. Blood Haemoglobin
Hemoglobin is the major constituent of red blood cells and is essential in maintaining healthy blood cell function and circulation. The iron content in it helps form hemoglobin, which promotes the production of healthy red blood cells. This helps purify the blood so that the body receives the oxygenated blood it needs for optimal health.
Black plum also helps those with anemia. Because it contributes to the improvement of hemoglobin, it helps improve the amount of red blood cells, providing potential relief to people with anemia.
Taking this fruit consistently would, hence help the body maintain normal levels of blood and lead to a more active and energetic lifestyle.
8. Healthy Teeth and Gums
You may not be aware, but this plant can significantly benefit your oral health. Both the leaves and bark of the tree contribute to oral hygiene. The leaves have natural antibacterial properties (R) that help combat bacterial growth in the oral cavity, promoting a cleaner mouth.
The bark on the other hand has astringent properties with which it’s useful in providing relief from ulcers in the mouth. Just boil the bark in water and allow it to cool down before you swash it around your mouth to relieve irritation and pain. Such remedies make this tree bark valuable enough to be added to your oral routine.
Also, Read: 7 Good Drinks For Teeth (6 Drinks That Are Bad)
9. Fatigue
The fruit is also used to fight fatigue. Due to its rich nutritional profile, this fruit rejuvenates exhausted cells, which gives a natural energy boost.
Black plum is rich in required minerals including calcium, phosphorus, iron, and magnesium. All of these help to fight fatigue and maintain vitality in general. So, if you’re feeling exhausted, you might find black plum an added refresher in your diet.
Also, Read: Unexplained Fatigue? It Could Be a Thyroid Issue
10. Hemorrhoids
Hemorrhoids, a common problem in people with constipation and irregular bowel movements, can lead to the development of muscle lumps, which may obstruct smooth excretion, leading to great pain and inflammation.
Being rich in natural dietary fibers, black plum can be a useful remedy for this disease. Its laxative properties help regulate digestion and promote smoother bowel movements. Softening the stool black plum helps to ease the pain of hemorrhoids and promotes a regular, healthy digestive process.
Also, Read: How to Get Rid of Hemorrhoids | Hemorrhoid Relief
11. Skin Health
Black plum also has notable effects on skin health. Its rich composition of essential nutrients makes it an excellent choice for enhancing the appearance of the skin.
Vitamin A and C and iron work together to provide clear, healthy skin. Vitamin C plays a significant role in fighting free radicals that help to reduce the visibility of fine lines and wrinkles, thus slowing signs of aging. Its nutrients will keep pores unclogged, oil production regulated, and help prevent the occurrence of acne and pimples.
This is on top of its Vitamin C skin-lightening properties that lighten dark spots and help achieve an even smoother skin tone. The high water content helps keep the skin moisturized, supple, and soft, with other nutrients ensuring the skin’s health.
Also, Read: How to Build a ‘Skinimalist’ Routine Without Sacrificing Results
12. Hair Health
Though the fruit benefits on hair may not be very well known, it has several “behind the scenes” benefits that advance the health of hair.
The combination of Vitamin A and Vitamin C is a wonder that strengthens hair roots and addresses dandruff and weak hair problems. These vitamins strengthen the roots from within and provide a long-term solution against excessive hair fall and breakage.
Also, Read: 10 Best Collagen Supplements for Hair Growth
Side Effects of Black Plum
Even with the tremendous number of advantages, its overconsumption may lead to adverse effects. Hence, do not overindulge in this fruit in one sitting.
Now, let’s discuss a few of the common side effects of overeating black plum:
1. Causes Kidney Stones
Other than the other nutrients and minerals, black plum contains oxalates, which can easily lead to kidney stones if taken in large quantities. High oxalate levels may disrupt the proper absorption of calcium, causing deposits in the kidneys, and potentially forming stones.
2. Causes Diarrhea
Black plum is rich in fiber, which helps regulate bowel movements. However, consuming it in excess can have the opposite effect and lead to diarrhea. It’s important to enjoy the fruit in moderation to avoid digestive discomfort.
3. Lowering Sugar Levels
While black plum is a good fruit for diabetic patients, overconsumption can be detrimental. It may lower blood glucose levels too much, which can lead to hypoglycemia or low blood sugar. It should be consumed in moderation, especially for non-diabetic patients.
4. Pregnant Ladies Should Stay Away
Although there is no major negative consequence of eating it when pregnant, caution is always wise both during pregnancy and breastfeeding. It would be best to avoid it, but you may ask a doctor for a professional opinion on this.
Conclusion
Black plums can definitely help with many health problems; hence, you can incorporate them into your diet to enhance your health.
From controlling blood sugar for diabetics to helping digestion, boosting heart health, and even smoother skin, this fruit deserves more attention in your diet. Its antioxidant properties strengthen the immune system, while its iron helps blood circulation and produce hemoglobin.
Still, as with anything else, excess is dangerous. As marvelous as the benefits may be, if taken in excess, it can cause side effects, such as kidney stones, diarrhea, and low blood sugar levels.
It is always recommended to take controlled amounts, and pregnant or breastfeeding ladies should consult the doctor before intake.
Knowing its benefits and precautions can help you enjoy its many benefits while keeping your health in check. So, include this nutrient-rich fruit in your diet and let it work its magic on your health!
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Aug 2018Written by Somapika D
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Mar 2025Edited by Lakshmi Gayatri
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