Written by 8:12 pm Fruits

Nutritional Benefits of Plums

The plum has cultivated our taste senses for thousands of years which is a member of the rose family and is related to cherries and peaches. This adaptable fruit has been incorporated into cuisines and civilizations throughout the world, from its ancient beginnings to its current appeal. Come along as we delve into the intriguing world of plums, from their many kinds and nutritional advantages to their possible effects on health and culinary applications.

A plum is a type of drupe fruit that has a firm stone or pit in the middle, delicious flesh, and smooth skin. Plums can be as big as an apple or as little as a cherry, and they can be any hue between purple, red, yellow, and green. The term “plum” originates from the Old English word “plume” or “pluma,” which is derived from the Latin word “prunum” from the Greek word “prounon.” All of these words apply to fruits that belong to the Prunus genus, which includes peaches, cherries, and plums.

Plums are generally available from May through October, with July and August being the busiest months for harvest. But this can change based on the particular variety and the environment in which it grows. Plums are said to have come from the Caucasus Mountains, which are located close to the Caspian Sea. They are currently produced around the world in temperate areas after being domesticated for thousands of years. Top producers of plums are the United States (especially California), China, Romania, and Serbia.

In addition to being consumed fresh, plums are also frequently dried and made into prunes. The fruit is utilized in many different culinary preparations, including as savory meals, baked items, jams, and preserves. Plum trees are known for their aesthetic characteristics as well since they have lovely flowers that appear in the spring before the fruit ripens.

Nutritional composition:

MacronutrientFresh plumDried plum (Prunes)
Water87 g31 g
Energy                                 192 kJ (46 kcal)1,006 kJ (240 kcal)
Carbohydrates11.42 g63.88 g
Sugars9.92 g38.13 g
Dietary fiber1.4 g7.1 g
Fat0.28 g0.38 g
Protein0.7 g2.18 g
Micronutrient
Vitamins  
Vitamin A17 μg39 μg
beta-Carotene190 μg394 μg
lutein zeaxanthin73 μg148 μg
Thiamine (B1)0.028 mg0.051 mg
Riboflavin (B2)0.026 mg0.186 mg
Niacin (B3)0.417 mg1.882 mg
Pantothenic acid (B5)0.135 mg0.422 mg
Vitamin B60.029 mg0.205 mg
Folate (B9)5 μg4 μg
Vitamin C9.5 mg0.6 mg
Vitamin E0.26 mg0.43 mg
Vitamin K6.4 μg59.5 μg
Minerals  
Calcium6 mg43 mg
Iron0.17 mg0.93 mg
Magnesium7 mg41 mg
Manganese0.052 mg0.299 mg
Phosphorus16 mg69 mg
Potassium157 mg732 mg
Zinc0.1 mg0.44 mg

Fresh and dried plums have different nutritional profiles; because of the concentration impact of the drying process, dried plums are much more nutrient-dense than fresh plums.

Macronutrients:

240 kcal are found in 100g of dried plums, compared to 46 kcal in fresh plums. Dried plums have a significantly larger carbohydrate content (63.88g per 100g, 21% DV) than fresh plums (11.42g, 4% DV), and their sugar content increases accordingly. Fresh plums have 1.4g (5% DV) of dietary fiber per 100g, compared to 7.1g (25% DV) in dried plums. Dried plums have a slightly higher protein and fat content than fresh plums.

Micronutrients:

Dried plums are often superior to fresh plums in terms of vitamin content. They have a high concentration of potassium (24% DV against 5% DV in fresh plums) and vitamin K (50% DV). Moreover, dried plums have larger concentrations of B vitamins, including niacin (12% DV) and riboflavin (14% DV). But fresh plums hold on to more vitamin C; they provide 11% of the daily value whereas dried plums only provide 1%.

Dried plums have a greater mineral content as well, with high levels of iron (5% DV), manganese (13% DV), and magnesium (10% DV). Although fresh plums are poorer in most nutrients, they contain more water (87g per 100g as opposed to 31g), which makes them less calorically dense and maybe more hydrating.

Role in human health:

Plums provide a wide range of possible health advantages because of their high nutritional content and bioactive ingredients.

1. Enhanced Digestive Wellbeing

Dietary fiber, which helps encourage regular bowel motions and avoid constipation, is abundant in plums. Fiber in Plums also functions as a prebiotic, nourishing good bacteria in the stomach and promoting digestive health in general.

2. Improved Health of Bones

Together with other minerals like potassium and magnesium, plums’ high vitamin K concentration may help to enhance bone density and lower the risk of osteoporosis.

3. Improved Heart Function

Plums’ fiber content can help decrease cholesterol levels, while their potassium concentration helps control blood pressure. It is beneficial to have both of these elements for cardiovascular health.

4. Decreased Inflammation

Antioxidants found in plums, such as polyphenols and vitamin C, can help lessen inflammation in the body. Heart disease and several types of cancer are among the many health problems that are associated with chronic inflammation.

5. Improved blood sugar content

Plums have a low glycemic index and can help control blood sugar levels despite their sweet flavor. Plums’ fiber and bioactive ingredients can reduce blood sugar absorption.

6. Enhanced cognitive function

Plums are rich in antioxidants, especially anthocyanins, which may help shield brain tissue from oxidative stress and inflammation. This might enhance cognitive performance and lower the risk of neurodegenerative illnesses.

7. boosted immune system

Plums’ high vitamin C concentration boosts immunity and makes it easier for the body to fend off infections and diseases.

8. Better Skin Health

By preventing UV rays damage and encouraging the creation of collagen, the antioxidants and vitamin C in plums can help maintain healthy skin and possibly lessen the appearance of aging.

9. Improved Eye Health

Antioxidants like vitamin A and others found in plums are good for the health of your eyes. These substances could aid in delaying the onset of age-related macular degeneration and other eye disorders.

10. Weight management

Plums are a satiating snack that can help regulate hunger and support weight management since they are high in fiber and low in calories.

11. reduce the risk of certain cancers

Plums include bioactive chemicals and antioxidants that may have anticancer effects. Consuming plums daily may lower your chance of developing several cancers, according to some research.

12. Improved liver function

According to some studies, plums may improve overall liver function and lower the risk of fatty liver disease, among other protective benefits on liver health.

Side effects:

Though most individuals find plums to be safe and healthy, there are a few possible adverse effects to be aware of:

Digestive Issues:

Some people may experience stomach pain from plums’ high fiber content, particularly if they consume them in excessive quantities. Diarrhea, gas, or bloating might result from this. If you are not accustomed to eating foods high in fiber, it is best to include plums into your diet gradually.

Kidney Stones:

Oxalates, which are present in plums, may make kidney stones more likely to develop in those who are vulnerable. Discuss the appropriate use of plums with your healthcare physician if you have a history of kidney stones.

drug interactions:

Because plums are high in vitamin K, several drugs may interact with them, especially when ingested as prunes. People using blood thinners like warfarin may need to be concerned about this since it might impact blood clotting. If you have any concerns regarding possible drug-food interactions, always see your doctor.

Using Plums in Your Diet:

Plums are very adaptable fruits that you may use in many different ways. Eat them raw and fresh for an easy and nutritious snack. They may be sliced and put on green salads for a sweet contrast, or they are a terrific addition to fruit salads. Plums can be used in cakes, pies, tarts, and other baked goods. Add diced plums to your morning yogurt or oatmeal for a nutrient-dense breakfast. Plums are great as a garnish to savory foods since they can be boiled down into sauces or chutneys. Plums can be added to smoothies as well. They can be used to make jams or preserves. Prunes, or dried plums, can be used in baking and other recipes as a natural sweetener. Sliced plums can be added to iced tea or water for a delicious beverage.

In conclusion, plums are a wonderful and adaptable fruit with remarkable nutritional advantages and the ideal ratio of sweet to sour tastes. Plums are a nutrient-dense fruit that may be eaten fresh, dried, or used in a variety of dishes. They also have possible health advantages. You may enjoy the full range of uses and nutritional value of plums in your diet by learning the right preservation methods and coming up with inventive ways to incorporate them into your meals. Thus, the next time you savor a juicy plum, keep in mind that you’re feeding your body with one of nature’s most advantageous fruits in addition to satisfying your taste buds.

Visited 11 times, 1 visit(s) today
Close