Benefits of Sour Plum Juice
Sour plum juice, also known as suanmeitang in China, is a beloved beverage with a unique blend of sweet, sour, and salty flavors. It has been consumed for centuries, not just for its refreshing taste but also for its numerous health benefits.
A sour plum is a crinkled, wrinkly, and unassuming fruit that is surprisingly packed with a lot of fiber and is considered as a producer of vitamins and minerals such as retinol, iron, and as well as potassium. According to studies, prunes contain beta-carotene, and it is also rich in vitamin K. Each average-sized plum can give you about 0.7 g of fiber and 23 kcal of tissue. If you add at least 28 grams of prunes to your juice or smoothies, you can expect that you will be boosting your fiber and antioxidant intake. Experts say that one cup of plums can give you at least 87% of the body’s recommended daily intake of vitamin K, 8% of calcium, more than 20% of most B vitamins, and 27% of potassium. In this article, we are going to know more about the health benefits of adding sour plum juice to your diet.
用心阁/Yongxinge, Sour plum drink, CC BY-SA 3.0
1. A Natural Digestive Aid
One of the most notable benefits of sour plum juice is its ability to aid digestion. The plums used in this juice are rich in organic acids, including citric and malic acids, which help stimulate digestive enzymes. This can promote healthy digestion and ease issues like bloating, indigestion, and constipation. For those seeking relief after a heavy meal, a glass of sour plum juice can offer a soothing and natural solution.
2. Rich in Antioxidants
Sour plums are packed with antioxidants, particularly polyphenols, which help fight free radicals in the body. Free radicals are unstable molecules that can damage cells and contribute to aging and diseases such as cancer and heart disease. Regular consumption of sour plum juice can help protect your body from oxidative stress, keeping your cells healthy and reducing inflammation.
3. Hydration and Electrolyte Balance
On a hot day, there’s nothing quite like a cool glass of sour plum juice. Not only does it quench your thirst, but it also helps restore lost electrolytes. The natural salts in the drink help replenish sodium, potassium, and other electrolytes, making it a perfect post-workout or summer beverage. The hydrating properties of sour plum juice can help prevent dehydration while providing a flavorful alternative to plain water.
4. Boosts Immunity
The high levels of vitamin C in sour plum juice are excellent for boosting the immune system. Vitamin C is essential for the production of white blood cells, which are responsible for fighting off infections and illnesses. Drinking sour plum juice regularly can help strengthen your body’s defenses, especially during cold and flu season.
5. Supports Liver Health
Traditional Chinese medicine has long praised sour plum juice for its ability to detoxify the liver. The antioxidants in the juice, combined with its natural acids, can help protect the liver from damage and support its function in processing toxins. A healthy liver is crucial for overall well-being, as it plays a central role in metabolism and detoxification.
6. May Aid in Weight Loss
For those looking to manage their weight, sour plum juice can be a helpful addition to their diet. The organic acids in the juice may help improve fat metabolism and reduce the accumulation of body fat. Additionally, sour plum juice is low in calories and sugar (especially when made at home), making it a healthier alternative to sugary sodas or fruit juices.
7. Relieves Thirst and Soothes Heat
Sour plum juice has a cooling effect on the body, making it a popular drink in hot climates or during the summer months. It’s especially effective at relieving thirst and alleviating the effects of heat, such as headaches and fatigue. This cooling nature has been appreciated in traditional Chinese medicine for centuries, where it is believed to balance the body's internal heat.
8. Promotes Alkaline Balance
Despite its sour taste, sour plum juice is considered an alkaline-forming food. This means it can help balance the body’s pH levels by neutralizing excess acidity. An alkaline diet is often associated with better bone health, improved muscle function, and reduced risk of chronic diseases like heart disease and cancer. By incorporating sour plum juice into your diet, you can help maintain a healthy pH balance.
9. Good for Skin Health
Thanks to its rich antioxidant content, sour plum juice may also benefit your skin. Antioxidants help combat the oxidative stress that leads to premature aging, fine lines, and wrinkles. The vitamin C in the juice also promotes collagen production, which is essential for maintaining firm, youthful skin. Regular consumption can contribute to a clearer, more radiant complexion.
10. A Delicious and Versatile Beverage
Beyond its health benefits, sour plum juice is simply delicious. Its tangy, sweet flavor makes it a versatile drink that can be enjoyed on its own, served over ice, or mixed into cocktails and mocktails. You can even adjust the sweetness or tartness depending on your taste preference, making it a custom drink that everyone can enjoy.
Additional Benefits
Helps to improve vision – Sour plum is rich in vitamin A which is an essential vitamin that helps us achieve a healthy vision. A piece of sour plum can give the body’s daily recommended dose of vitamin A. People who lack vitamin A in their bodies are prone to having dry eyes, night blindness, cataracts, and even macular degeneration.
Packed with antioxidants – Some say that blueberries are rich in antioxidants, but did you know that sour plums contain an even higher dose of antioxidants. Research showed that sour plums ranked as the number one food in terms of having a high antioxidant capacity. Sour plums also contain manganese, plant phenolics, and iron, which all function as antioxidants and help protect our cell membranes from free radical damage.
Give you good heart health - Sour plums are high in potassium, which is a mineral that is essential to ensure the proper functioning of the heart. Having a sufficient potassium intake every day can help lower blood pressure, which in turn can reduce the risk of having problems such as heart disease, heart attack, dizziness, and stroke. Which is why you should not overlook the benefits of sour plums.
Helps relieve constipation - Sour plums, as well as prunes, are known to be a digestive remedy for years. And according to studies, sour plums and prunes are better laxatives compared to psyllium. Sour plums and prunes help the body to digest food properly, have a regular bowel movement, and relieve constipation. This is because a piece of sour plum or prune contains about 3% of the body’s recommended daily intake of fiber. Aside from that, it also contains a natural sugar called sorbitol, which also functions as a laxative because it helps pull moisture into the body’s digestive tract, which in turn trigger bowel movements. Just keep in mind that you should not eat too many prunes or sour plums, because it can also cause gastrointestinal distress due to excessive fiber and sorbitol content.
Helps to protect against osteoporosis – Even a single serving of sour plum can help fulfill the body’s daily requirement for potassium and boron that both supports bone health. According to research, prunes might be able to reverse osteoporosis, especially in postmenopausal women. According to the study, postmenopausal women who were asked to consume 100 grams of dried plums every day showed improvement in their bone formation markers in just three months. This is compared to a control group who were asked to consume at least 75 grams of dried apples every day. Aside from this, sour plums also contain anti-inflammatory properties, which is why it is highly recommended that people have arthritis.
Help promote healthy hair – Being iron deficient can cause dryness and discoloration of hair as well as hair loss. Eating or consuming sour plum can be a great source of iron, which in term helps contribute to the overall health of your hair and give countless benefits to it. Sour plums are a perfect source of vitamin B and C, which are known to be great helpers when it comes to hair growth. Aside from that, these nutrients can help strengthen your hair from roots to tips, which can prevent breakage and damage.
Helps you achieve clear skin - The vitamins and minerals that can be found in sour plums are helpful when it comes to maintaining healthy and clear skin. This fruit also helps to slow down the body’s aging process, which in turn delays the development of wrinkles.
How to Enjoy Sour Plum Juice
Sour plum juice can be found in stores, but homemade versions are often the healthiest and most customizable. Typically, the juice is made by simmering sour plums (or pickled plums), hawthorn berries, and other ingredients like licorice and osmanthus flowers, then sweetening it with sugar or honey. To maximize its health benefits, you can reduce the amount of added sugar and experiment with natural sweeteners or spices.
Sour plum juice isn’t just a thirst-quenching summer drink—it’s a powerhouse of health benefits. From aiding digestion to boosting your immune system, this traditional beverage is both flavorful and functional. Whether you enjoy it for its taste or its wellness perks, sour plum juice is a refreshing choice you can feel good about.
