Plum fruit has risen as an incredible ingredient with its beautiful color. However, do you really know about the benefits of plum fruit? Is it good for your health? How many nutrients does plum include?
If you have not got the answer to those questions, you can understand it through this article.
1. What Is Plum?
Origination of Plum Fruit
Plum Fruit is probably one of the first trees that has been subjugated. The remains of the Plum were found in the Neolithic age archaeological areas together with olive, figs, and grapes. A report said that plum was native to Iran, after that it was transferred to China and Europe.
Characteristics of Plum
Matured plum fruit usually has a white wax covering the pink-purple skin. This is the signature of this fruit that makes it gorgeous.
The flesh of the plum is usually light yellow in color. This color sometimes changes based on the region it is cultivated and the types of plums.
Nowadays, the plum is grown in many countries such as China, Romania, Serbia, Chile, Iran.
2. Nutritional Value of Plum
Plum is not only beautiful fruit but also an excellent nutritional source. Many reports show that plum consists of several nutrients such as calcium, vitamin K, vitamin C, vitamin A, magnesium, potassium. These minerals are essential for the body.
Below are some nutritional values in the 100 grams (0.2 pound) of Plum:
- Calories: 46
- Total fat: 0.3 grams
- Potassium: 157 milligrams
- Carbohydrate: 11 grams
- Protein: 0.7 grams
- Dietary fiber: 1.4 grams
- Niacin: 0.417 milligrams
- Panthothenic acids: 0.135 milligrams
- Pyridoxine: 0.029 milligrams
- Riboflavin: 0.026 milligrams
- Thiamin: 0.028 milligrams
- Vitamin A: 345 IU
- Vitamin C: 9.5 milligrams
- Vitamin E: 0.026 milligrams
- Vitamin K: 6.4 microgram
- Sodium: 1 milligram
- Calcium: 6 milligrams
- Copper: 0.057 milligrams
- Iron: 0.17 milligrams
- Magnesium: 7 milligrams
- Manganese: 0.052 milligrams
- Phosphorus: 16 milligrams
- Selenium: 1.0 microgram
- Zinc: 0.10 milligrams
3. Remarkable Benefits of Plum Fruits
As an incredible nutritional source, Plum brings many advantages to your health.
- Rich-antioxidant Source
Plum is one of the richest sources of antioxidants which avoid the cell damage created by free radicals.
Free radicals are created through daily activities such as exercise, inhaling polluted air, or cigarette smoke. These free radicals will create oxidative stress and damage the cell. Oxidative stress extends the risk of dangerous diseases such as heart attacks, diabetes, even cancer.
Consuming food with a high amount of antioxidants such as plum will reduce the risk of oxidative stress.
- Weight Management
As mentioned before, the energy present in plums is low, therefore, plums can be eaten as snacks for those on a weight-loss diet. One element that makes plums should be on your menu is that plums and prunes (dried plum) create longer satiation.
- Decreasing the Blood Sugar
Fiber present in plums will adjust the blood sugar spike after you consume carbs. Moreover, fiber plays an important role in promoting the production of adiponectin, a kind of hormone adjusting the amount of sugar in your blood.
- Reducing the Cardiovascular Disease
Plums include a high amount of potassium. As you know, potassium contributes considerably to heart health. Therefore, consuming food with rich potassium such as plum reduces the risk of cardiovascular diseases like heart attacks, high blood pressure, or stokes.
- Improving the Immune System
In 100 grams (0.2 pound) of plum, there is 16% of vitamin C. With this high content, plum is an essential additional vitamin C source. For those who do not know, vitamin C plays an important role in enhancing immunity, bolstering the resistance by supporting numerous cell functions.
- Increasing Eyesight
Vitamin A creates the pigments of the eye as well as increases the vision of the eye in the low condition of light. Therefore, adding food with vitamin A like plum into daily meals can reduce the risk of eye diseases such as age-related macular degeneration.
- Decreasing the Anxiety
The less antioxidant is, the more anxiety you get. This is the reason why you should supply a reasonable amount of antioxidants by eating food like a plum in order to reduce physical anxiety.
- Supporting Digestion System
An advantage of prunes, as well as plums that you should not miss, is improving the digesting system because plums and prunes consist of sorbitol, a sugar alcohol functions as a natural laxative. In addition, prunes and plums push the development of good bacteria, support the absorbing nutrient process, and eliminate toxins.
1. How can I choose qualified plums?
First of all, you should notice that the best plum is the fruit that gets ripe on the tree. When being on the tree, there is a chemical reaction that eliminates the fruit’s acid and creates a balanced flavor between sour and sweet. The qualified plums are based on the hardness of the fruit. If it is medium-hard and heavy, that is the good one. On the other hand, if it gets too soft, it is probably overripe.
2. Which is the best way to preserve plums?
Plums should be contained in a brown paper bag at room temperature. e, However, you should use them within 2 days. They get ripe fast, so if keeping them too long, they can be overripe or spoiled.
3. What can I cook with plum?
With a beautiful color, plum can be cooked with dessert to create color or add light sour flavor. Plums can be made as syrup (served with soda) ice cream, smoothies, or eaten straight as a snack. Moreover, plum can be made as a cocktail.
4. Who should not eat plums?
- Pregnant or breastfeeding: Nowadays, there is no evidence that plum is safe for pregnant or breastfeeding.
- Allergy to plants in the Rosaceae family: Those who are allergic to the Rosaceae such as apricots, peaches, and cherries, may be allergic to plums.
Plums is a must-try kind of fruits because of remarkable benefits. Plum is also easy to mix with different fruits. Combining various fruits can make use of them and give you a healthier life.