Plums are a type of stone fruit, which means they contain a hard pit (or stone) that is surrounded by soft, pulpy flesh and thin skin. There are around 20 main types, and the one we are most used to seeing at the grocery store is Japanese plum.
Depending on the variety, plums vary in shape, size, and color. Plums can be red, purple, blue-black, green, amber, or yellow, while their flesh can have a rainbow of shades including orange, pink, yellow, or green. They can be as big as a peach or as small as a cherry and are typically round, but they can also be heart-shaped or oval.
Dried prunes are known as raisins and are also widely available throughout the country.
Nutritional information
A medium plum is what corresponds to a single portion. A medium plum contains:
- Calories: 30
- Total fat: 0.2 g
- Cholesterol: 0 mg
- Sodium: 0 mg
- Total carbohydrates: 7.5 g
- Dietary fiber: 0.9 g
- Sugar: 6.5 g
- Added sugar: 0 g
- Protein: 0.5 g
As for total fat, plum contains 0.2 grams of total fat, which includes 0.03 grams of polyunsaturated fat, 0.09 grams of monounsaturated fat, 0 grams of saturated fat and 0 grams of trans fat. If we focus on the carbohydrate content, it contains 7.5 grams, which include 0.9 grams of fiber and 6.5 grams of natural sugars. Finally, on the amount of protein, it has 0.5 grams.
Vitamins, Minerals and Other Micronutrients
- Vitamin C: 7% of your daily value (DV)
- Vitamin K: 4% DV
- Copper: 4% DV
- Thiamine (vitamin B1): 2% DV
- Niacin (vitamin B3): 2% DV
- Pantothenic Acid (Vitamin B5): 2% DV
- Potassium: 2% DV
A plum is not a major source of iron (1% DV), magnesium (1% DV), phosphorus (1% DV), folic acid (1% DV), zinc (1% DV), and vitamin A (1% DV). ).
What benefits does it bring to health?
Like all fruits, they have a large amount of vitamins, minerals and dietary fiber, among other nutrients.
They are antioxidant powers
Free radicals are a regular occurrence in our bodies and are linked to causing oxidative damage and triggering aging and a variety of diseases.
Plums of all varieties are a great source of natural antioxidants, providing a variety of health promoting benefits, as demonstrated in an article, published in the March 2014 issue of Food Chemistry.
Polyphenolic compounds in plums include phenolic acids , including anthocyanins, flavanols, and chlorogenic acids, which have been found to have numerous positive effects including antioxidant activity, anti-inflammatory and anti-cancer traits.
They are linked to a lower risk of obesity
Fruits and vegetables are a vital part of every diet. However, for people with obesity or related health problems, such as hypertension, diabetes, and hyperglycemia, some fruits can raise blood sugar due to their higher levels of natural sugars.
Plums are a source of fiber and have a low glycemic index , and have been shown to improve insulin sensitivity and lipid and glucose metabolism while reducing inflammation, according to an article published in May 2017 in the Journal of Obesity and Therapeutics. That is why the researchers considered the fruit to be potentially useful in preventing and / or controlling obesity and obesity-related problems.
The fiber in prunes and raisins are prebiotics, which feed the good bacteria in our intestines. This helps with nutrient absorption, fat metabolism, and toxin elimination, to name a few, according to the Journal of Obesity and Therapeutics study. Prebiotics also help increase insulin sensitivity, which aids in the treatment and prevention of type 2 diabetes.
Plums and prunes can help maintain your intestinal transit
Plums and raisins are often recommended for their laxative effects, although prunes are most notorious for preventing and relieving constipation.
Both fresh and dried fruit help add bulk to stool and decrease transit time in the gastrointestinal tract. Prunes are better than psyllium in terms of keeping people regular, according to research published in the August 2014 issue of Alimentary Pharmacology and Therapeutics.
Its fiber content combined with other characteristics, including chlorogenic acids and phenolic compounds, contribute to beneficial changes in gastrointestinal function.
Is there any danger in its consumption?
Food allergies
Oral allergy syndrome, or food pollen allergy syndrome, is the most common allergic reaction related to plums. It occurs when a person’s immune system reacts to pollen and protein in a food, triggering an allergic reaction, according to the American College of Allergy, Asthma, and Immunology.
Symptoms include swelling of the lips, mouth, tongue or throat and itchy mouth and / or itchy throat. People affected with oral allergy syndrome can often eat food when it cooks because the cooking process breaks down protein and cell structure, so the immune system no longer recognizes food as a threat.
Drug interactions
There is no indication of drug-plum interactions.
Preparation of plums and useful tips
How to choose the right ones?
Choosing good quality plums can be tricky at times. Follow these tips the next time you find yourself picking plums in supermarkets or at your neighborhood market:
- Plums should yield to gentle pressure, especially at the opposite end of the stem.
- Plums should have a sweet fragrance.
- Avoid damaged, discolored or soft plums.
- Firm plums can be left at room temperature to ripen further.
- Once ripe, the plums can be stored in the refrigerator for five days. Allow them to reach room temperature before eating to enjoy maximum sweetness and juiciness.
To remove the stem, cut the plum in half lengthwise, gently twist the halves in opposite directions and remove.
To freeze the plums, cut them in half, remove the stem, and place them in zip-freezer bags. Plums can be stored in the freezer for six months.
Creative ways to use them
Plums should only be gently washed in cold water before eating. Plums are delicious, they are eaten whole as a simple snack, but they are also excellent as part of a raw or cooked dish. Here are some ideas to get started:
- Chop the plums and add them to a fruit salad, oatmeal, or yogurt.
- Poach the plums in red wine and top with lemon zest for a fruity dessert. Top with a tablespoon of whipped cream or a scoop of ice cream.
- Chop plums, coriander, onion and jalapeño and mix with lemon juice and salt to obtain a fruity sauce.
- Mix diced plums with tender spinach and a cooked grain, such as brown rice. Then mix with a basic vinaigrette and a little cheese or toasted walnuts for a hearty grain salad.
Alternatives to plums
If you don’t like the flavor or the plums, other stone fruits like peaches, cherries, nectarines, and apricots are great options. Other substitutes include apples and pears.
