The tastiest way to stay healthy? Plum. This sweet and delicious fruit is a powerhouse of health benefits, often overlooked in the wider diet. With a range of vitamins and minerals, plums are effective against numerous ailments and diseases. They are also conveniently easier to source than some other “super-foods”. Read this article to discover more about the healing power of plums and the health benefits of incorporating them into your diet as food medicine. You’ll learn why plums are recommended by health professionals to reduce inflammation and boost immunity, among other advantages. Whether you’re an athlete, senior, or somewhere in between, adding plums to your diet is a tasty way to stay healthy, as you’ll discover in this article.
Table of Contents
Nutrition Profile and Natural Compounds of Plums
Overview of Plum’s Nutrition Profile
Plums are small, sweet, and juicy fruits that belong to the Rosaceae family. These fruits come in different colors, including red, yellow, purple, and black. Plums are low in calories and high in essential nutrients, making them a healthy addition to your diet. A single plum contains only 46 calories, making it a perfect snack for those watching their weight. Plums are also rich in fiber, vitamin C, and other essential nutrients, making them a nutritious fruit.
Phytochemicals and Polyphenols in Plums
Phytochemicals are naturally occurring compounds in plants that offer several health benefits. Plums are rich in various phytochemicals, including phenolic compounds and flavonoids, which have antioxidant properties. These compounds protect the body against oxidative stress and inflammation, which are the root cause of several chronic diseases.
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Antioxidant Properties of Plums
Plums are rich in antioxidants, which are compounds that fight free radicals in the body. These free radicals can cause cell damage that leads to several chronic diseases. Research suggests that plums can help prevent cancer, heart disease, and cognitive decline.
Other Nutrients in Plums
In addition to their antioxidant properties, plums are also rich in other essential nutrients. These include vitamin C, vitamin K, potassium, and copper. Vitamin C is a water-soluble vitamin that helps the body absorb iron and supports the immune system. Vitamin K is essential for blood clotting and bone health. Potassium is an essential mineral that regulates blood pressure and supports heart health. Copper is essential for the formation of collagen, a protein that supports skin, bones, and connective tissues.
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Impact of Cooking and Storage on Nutrient Content
Cooking and storage can affect the nutrient content of plums. Boiling or microwaving plums can reduce their antioxidant content. However, drying plums can increase their antioxidant content, making them even healthier. To get the most out of your plums, eat them raw or dried.
Health Benefits of Plums
Digestive Health Benefits
Plums are rich in fiber, which promotes digestive health. Fiber helps regulate bowel movements and prevents constipation. Plums also contain sorbitol, a natural sugar alcohol that acts as a laxative, making them an excellent remedy for constipation.
Cardiovascular Health Benefits
Plums contain several nutrients that support heart health, including potassium, fiber, and vitamin C. These nutrients help regulate blood pressure, reduce inflammation, and prevent the buildup of plaque in the arteries. Research suggests that eating plums can help lower the risk of heart disease.
Bone Health Benefits
Plums are rich in vitamin K, which is essential for bone health. Vitamin K helps the body absorb calcium, a mineral that supports bone health. Eating plums can help prevent osteoporosis, a condition that causes bones to become weak and brittle.
Anti-Cancer Properties
Plums contain several compounds that have anti-cancer properties, including phenolic compounds and flavonoids. These compounds can help prevent the growth and spread of cancer cells. Studies suggest that regularly eating plums can help lower the risk of breast and lung cancer.
Anti-Inflammatory Properties
Plums contain several compounds that have anti-inflammatory properties, including phenolic compounds and flavonoids. These compounds can help reduce inflammation in the body, which is the root cause of several chronic diseases.
Effects on Blood Sugar and Diabetes
Plums have a low glycemic index, which means they don’t cause a rapid increase in blood sugar levels. They also contain fiber, which slows down the absorption of sugar in the bloodstream. Eating plums can help regulate blood sugar levels, making them an excellent food for people with diabetes.
Healing Diseases with Plums
Benefits for Gastrointestinal Disorders
Plums can help relieve several gastrointestinal disorders, including constipation, diarrhea, and irritable bowel syndrome (IBS). Plums contain sorbitol, which acts as a natural laxative, making them an excellent remedy for constipation. They also contain fiber, which can help regulate bowel movements.
Benefits for Cardiovascular Diseases
Research suggests that eating plums can help lower the risk of several cardiovascular diseases, including heart disease and stroke. Plums contain several nutrients that support heart health, including fiber, potassium, and vitamin C.
Benefits for Bone-related Disorders
Plums are rich in vitamin K, which is essential for bone health. Vitamin K helps the body absorb calcium, a mineral that supports bone health. Eating plums can help prevent osteoporosis, a condition that causes bones to become weak and brittle.
Types and Varieties of Plums
Overview of Plum Types
There are several types of plums, including Japanese plums, European plums, and Damson plums. Japanese plums are larger and have a sweeter taste than European plums. European plums are smaller and have a tart taste. Damson plums are small and have a sour taste.
Common Plum Varieties
Some common plum varieties include Santa Rosa plums, Black Diamond plums, and Elephant Heart plums. Santa Rosa plums are large and have a red skin with yellow flesh. Black Diamond plums are dark purple with a sweet taste. Elephant Heart plums are large and heart-shaped with a dark purple skin.
Lesser-known Plum Varieties
Some lesser-known plum varieties include Mirabelle plums, Greengage plums, and Satsuma plums. Mirabelle plums are small and yellow with a sweet taste. Greengage plums are small and green with a sweet, honey-like taste. Satsuma plums are small and red with a sweet and juicy taste.
Risk Factors and Disadvantages
Potential Side Effects
While plums are generally safe to eat, eating too many can cause digestive issues, including diarrhea and stomach pain. It’s best to eat plums in moderation to avoid these side effects.
Connection with Allergic Reactions
Some people may be allergic to plums, which can cause symptoms such as itching, swelling, and difficulty breathing. If you experience any of these symptoms after eating plums, seek medical attention immediately.
Interaction with Medications
Plums can interact with certain medications, including blood thinners and diabetes medications. If you’re taking these medications, speak with your doctor before adding plums to your diet.
Advantages of Including Plums in the Diet
Versatility in Cooking and Meal Planning
Plums are versatile and can be used in various dishes, including salads, desserts, and sauces. They can also be eaten raw or dried, making them a convenient snack.
Easy Incorporation into a Healthy Diet
Plums are low in calories and high in essential nutrients, making them an excellent addition to a healthy diet. They can help you meet your daily requirements for fiber, vitamin C, and other essential nutrients.
Cost-effectiveness and Availability
Plums are widely available in grocery stores and are generally affordable, making them an excellent fruit to include in your diet.
Are the Health Benefits of Apricots Similar to Those of Plums as Food Medicine?
Apricots and plums both contain antioxidants and fiber, contributing to improved digestion and overall health. The healing powers of apricots, including vitamin C and beta-carotene, may support eye health and boost the immune system. Similarly, plums offer similar health benefits, making both fruits effective as food medicine.
Are the Health Benefits of Prunes and Plums Similar?
Yes, the health benefits of prunes and plums are similar. Both are high in fiber, vitamins, and antioxidants. Consuming prunes can aid in digestion, promote bone health, and improve heart health. Similarly, plums offer similar benefits and can help with weight management and lower the risk of chronic diseases.
Conclusion
Plums are a healthy and nutritious fruit that offers several health benefits. They are rich in fiber, antioxidants, and other essential nutrients that promote digestive health, cardiovascular health, and bone health. Plums also contain several compounds that have anti-cancer and anti-inflammatory properties, making them an excellent food for disease prevention. Adding plums to your diet is a simple and easy way to improve your health and well-being.