Plum

A plum is a sweet and juicy fruit that belongs to the genus Prunus in the Rosaceae family. It typically has a smooth skin, ranging in color from deep purple and red to yellow and green, depending on the variety. When dried, they are known as prunes.

Plums are a medium-sized stone fruit that contain a central pit or stone, which is surrounded by the edible flesh. They come in various sizes and flavors, from tart to sweet, and are often enjoyed as a fresh snack, used in cooking, or preserved as jams and dried fruits like prunes.

The most popular variety has a dark purple-red skin with yellow flesh inside. All varieties have a stone in the centre of the fruit which is not edible.

Nutritional Value of Plum

Plums are a nutritious fruit that offers several health benefits.

Nutritional value per 100 grams serving of Plum contains:

• Calories:  46 kcal
• Carbohydrates:  11.4 grams
• Fiber:  1.4 grams
• Sugars:  9.9 grams
• Plums are a good source of vitamin C, vitamin K, and vitamin A.
• They contain potassium, calcium, magnesium, and phosphorus.
• Plums are rich in antioxidants like phenolic compounds.

Nutritional value of one cup of sliced plums contains:

• Calories: 76
• Protein: 1 gram
• Fat: Less than 1 gram
• Carbohydrates: 18 grams
• Fiber: 2 grams
• Sugar: 16 grams

1-ounce serving of prunes contains:

• Calories: 67
• Carbs: 18 grams
• Fiber: 2 grams
• Sugars: 11 grams
• Vitamin A: 4% of the RDI
• Vitamin K: 21% of the RDI
• Vitamin B2: 3% of the RDI
• Vitamin B3: 3% of the RDI
• Vitamin B6: 3% of the RDI
• Potassium: 6% of the RDI
• Copper: 4% of the RDI
• Manganese: 4% of the RDI
• Magnesium: 3% of the RDI
• Phosphorus: 2% of the RDI

Nutritional value of 80g serving of plum contains:

• 29Kcal / 124KJ
• 0.5g Protein
• 0.1g Fat
• 7.0g Carbohydrate
• 1.7g Fibre
• 192mg Potassium

Eating plums can contribute to digestion due to their fiber content, support immune health with vitamin C, and promote bone health with vitamin K and minerals. However, the nutritional content can vary depending on the variety and ripeness of the plum.

Top 10 Health Benefits of Plums

Plum is a delicious fruit that not only tastes great but also offers several health benefits. Here are some of the key health benefits of plums:

1. High In Antioxidants

Plums are rich in antioxidants, including phenolic compounds and Vitamin C. These antioxidants help protect the body against cell and tissue damage caused by harmful free radicals and may help reduce the risk of chronic diseases such as heart disease, diabetes, Alzheimer’s disease, Parkinson’s disease, and cancer.

Anthocyanins polyphenol, appear to be the most active antioxidants found in plums. They may may help reduce the risk of heart disease and cancer..

2. Good For Digestion

Plums are a good source of dietary fiber, which is essential for healthy digestion. Adequate fiber intake promotes regular bowel movements and helps prevent constipation. It can also contribute to a healthy gut microbiome by providing nourishment to beneficial bacteria in the gut.

3. May Relieve Constipation

Plums has the ability to relieve constipation.  Eating prunes has been effective at treating constipation better than many other types of laxatives.

The high amount of insoluble fiber in plums plays a vital role in preventing constipation by adding bulk to your stool and may speed up bowel movements through your digestive tract.

Plums are a good source of sorbitol, a sugar alcohol that acts as a natural laxative.

4. Heart Health

The fiber, antioxidants, and potassium content in plums may support heart health. Fiber helps lower cholesterol levels, while antioxidants help reduce inflammation and protect against heart disease. Potassium plays a vital role in maintaining healthy blood pressure levels.

5. High blood pressure

The potassium in plums is good for regulating blood pressure. It helps the body to get rid of sodium, and reduces tension in the walls of blood vessels.

6. Weight Management

Plums are relatively low in calories and high in fiber, which can help with weight management. The fiber content keeps you feeling full for longer, reducing the likelihood of excessive calorie intake.

7. Eye Health

Plums are a good source of Vitamin A and beta-carotene, both of which are essential for maintaining good vision and eye health. These nutrients help protect against age-related macular degeneration and promote overall eye health.

8. Bone Health

Plums contain various nutrients like Vitamin K, potassium, and magnesium, which are important for maintaining strong and healthy bones. These nutrients help in bone formation, prevent bone loss, maintenance, and density.

Consumption of plums have been linked with a reduced risk of osteoporosis and osteopenia, which are characterized by low bone density, may increase levels of certain hormones that are involved in bone formation and been effective at preventing and reversing bone loss.

9. Blood Sugar Levels

Plums have properties that may help regulate blood sugar levels. Regular consumption of plums and prunes is associated with a lower risk of type 2 diabetes.

Plums are rich in a polyphenol called chlorogenic acid, a compound that can help balance blood sugar and regulate appetite.

Plums have high fiber content, which helps to slow the rate at which the body absorbs carbs after a meal, causing blood sugar to rise gradually, thereby, slowing down blood sugar spike. They can also boost the production of adiponectin, a hormone that helps regulate your blood sugar levels.

10. Cholesterol Levels

Consuming plum and prunes on a regular basis may reduce high cholesterol levels, which is major risk factors for heart disease.

Consuming plum juice can significantly lower “bad” LDL cholesterol levels and increased “good” HDL cholesterol. The positive effects plums are likely due to their high content of fiber, potassium and antioxidants contents.

In Conclusion: It’s important to note that individual nutritional needs may vary, so it’s best to incorporate plums into a balanced diet alongside a variety of other fruits and vegetables for optimal health.

How to Prepare and Eat Plum

To enjoy plums, you can follow these steps:

1. Washing: Start by washing the plum thoroughly under cool running water to remove any dirt or pesticides that may be present on the skin.

2. Cutting: Hold the plum firmly in one hand and use a sharp knife to cut it in half lengthwise. You’ll feel the resistance of the pit in the center.

3. Removing The Pit: Once the plum is cut in half, you can easily remove the pit by gently twisting each half in opposite directions. Alternatively, you can use a spoon or your fingers to scoop out the pit.

4. Slicing: If you prefer smaller, bite-sized pieces, you can slice the plum further. Simply place each half cut-side-down on a cutting board and slice it into thin wedges or cubes.

5. Enjoying: Plums can be enjoyed as-is, or you can incorporate them into various recipes. They make a tasty addition to fruit salads, smoothies, jams, or desserts. Plums can also be used in savory dishes like salads or sauces, providing a sweet and tangy flavor.

6. Additional Ideas: If you prefer a more chilled treat, you can refrigerate the plum halves or slices for a refreshing snack. Additionally, plums can be dried to make prunes, a great option for snacking or baking.

Bottom Line

Remember to pick ripe plums that have a slightly soft texture and vibrant color. They should have a sweet aroma. Unripe plum may be more firm and tart, so allow them to ripen at room temperature if needed.

Enjoy the delicious taste and health benefits of plums in whichever way you prefer!

Side Effects Of Plum

Plums are generally safe to eat for most people. However, consuming too many plums might lead to gastrointestinal discomfort such as diarrhea or stomach upset due to their high fiber content.

Also, some people may be allergic to plums, experiencing symptoms like itching, swelling, or difficulty breathing.

If you have any concerns or underlying health conditions, it’s a good idea to consult a healthcare professional before making significant changes to your diet.

Source

1. 7 Health Benefits of Plums and Prunes. Brianna Elliott. February 13, 2023. https://www.healthline.com/nutrition/benefits-of-plums-prunes.
2. Plum. Danny Bonvissuto and Zilpah Sheikh. August 02, 2023. https://www.webmd.com/food-recipes/benefits-plums.
3. Gurland. B. (2015). Constipation: 6 ways to unblock yourself. https://health.clevelandclinic.org/2015/07/constipation-6-ways-to-unblock-yourself/
4. Top 5 health benefits of plums. Nicola Shubrook. https://www.bbcgoodfood.com/howto/guide/health-benefits-plums.
5. Plum nutrition facts, benefits, and risks. Kim Rose-Francis and Anna Smith Haghighi. March 30, 2021. https://www.medicalnewstoday.com/articles/plum-nutrition-facts.