Plums are sweet and juicy, low in calories, and packed with essential vitamins and minerals. In terms of calories, plums are a great low-calorie snack option. One cup of plums contains just 66 calories, which is far fewer than other fruits like apples or oranges. Plums are also low in fat and contain almost no cholesterol or sodium.
They are a great source of fibre, providing 2.2 grams of fibre per cup. This can help keep you feeling full and satisfied and help keep your digestive system functioning properly. Plums are also an excellent source of vitamin C, providing 12.2 milligrams of vitamin C per cup. Vitamin C is an antioxidant that helps protect your cells from damage.
Plums are also a great source of potassium, providing 382 milligrams per cup. Potassium is an essential mineral that helps regulate your heart rate and blood pressure. It is also important for muscle function and healthy bone development.
Plums also contain a variety of other vitamins and minerals, such as vitamin A, magnesium, and phosphorus. They are also a good source of polyphenol antioxidants, which can help protect against diseases such as cancer and heart disease.
Plum nutrition facts
The nutrient value of 100 g of plums according to the United States Department of Agriculture (USDA) is as follows:
Carbohydrate: 7.5 g
Protein: 0.5 g
Sugars: 6.6 g
Vitamin C: 6.27 mg
Vitamin A: 11.2 mcg
Fibre: 0.9 g
Calories: 30
What are the health benefits of plums?
1. Improve digestion
Plums are full of insoluble fibre, which helps move food through the digestive system, preventing constipation and promoting regularity. The soluble fibre in plums also helps reduce cholesterol levels.
2. Reduce the risk of heart disease
Plums contain a variety of compounds that may help reduce the risk of heart disease. They are a good source of dietary fibre, which helps lower cholesterol levels. They are also rich in polyphenols, antioxidants, and flavonoids that may help protect against oxidative damage, which can contribute to heart disease. Eating plums regularly may also help reduce blood pressure and inflammation, both of which are risk factors for heart disease.
3. Lower blood pressure
Plums are a great source of potassium, which helps relax the walls of the blood vessels, reduces the risk of stroke, and lowers blood pressure.
4. Boost the immune system
Plums are a good source of vitamins and minerals, including vitamin C, iron and potassium, which can help boost immunity. Vitamin C helps maintain the health of the immune system by stimulating the production of white blood cells, which are essential for fighting off infection and disease. Iron helps prevent anaemia, which can weaken the immune system. Potassium helps the body maintain proper fluid and electrolyte balance, which is important for the proper functioning of the immune system. Additionally, plums contain polyphenols, which are compounds that have antioxidant properties that can help fight off free radicals and reduce inflammation, which can further support the immune system.
5. Improve memory
There is limited research on how plums might affect memory, but one small study found that eating dried plums was linked to better memory and improved cognitive performance. In the study, participants who ate dried plums twice a day for 12 weeks scored better on a memory test than those who did not eat dried plums. Other research has also suggested that compounds in plums, including polyphenols, may help reduce inflammation and improve brain health. More research is needed to better understand the potential benefits of eating plums for memory.
What are the risks of consuming plums?
Plum is a delicious and nutritious fruit. However, there are some risks associated with consuming plums that should be taken into consideration.
One risk is the presence of a compound called amygdalin in plums. Amygdalin is a naturally occurring compound that, when metabolised, releases cyanide. While the presence of amygdalin in plums is low and considered safe for human consumption, it is important to note that eating too many plums can lead to a buildup of cyanide in the body, leading to adverse health effects.
Another risk associated with eating plums is the potential for an allergic reaction. Symptoms of a plum allergy can include swelling of the lips and tongue, hives, difficulty breathing, and itching. If you experience any of these symptoms after consuming plums, you must seek medical attention immediately.
Finally, it is important to note that plums can be a source of foodborne illness. The presence of bacteria, such as salmonella and E. coli, can cause food poisoning when plums are consumed. To reduce the risk of food poisoning, it is important to wash plums thoroughly before eating them and store them at the proper temperature.
What is the best way to eat plums?
The best way to eat plums is to slice or chop them and enjoy them raw. They can also be grilled, roasted, or poached for a delicious sweet treat. Plums can also be added to desserts or used in savoury dishes. Additionally, plums can be juiced or made into a jam or chutney.
Frequently Asked Questions
How many plums can I eat a day?
It is recommended to eat 2-3 plums per day. Eating too much of any fruit can lead to an upset stomach.
Do plums clean you out?
No, plums do not clean you out. Eating plums may help improve digestion and provide essential vitamins and minerals.
Is it good to eat plums every day?
Yes, eating plums every day in moderate amounts has many health benefits. They are a healthy snack, but like other fruits, they contain natural sugars that can lead to weight gain if eaten too often.
What is the best time to eat plum?
The best time to eat plums is when they are fully ripe and juicy. Generally, plums are ripe in the summer and early fall.
