Plum is a juicy and fragrant fruit that pleases the taste and brings great benefits to the body. This fruit, known since ancient times, is valued for its rich chemical composition and versatility in use. Let’s take a closer look at how the plum helps maintain health and why it deserves a place in your diet. In this article, you will learn all about the benefits of plums for the human body.
Chemical composition and calories
Plum contains many health benefits including vitamins, minerals and antioxidants. The main components that make the plum useful are:
- Vitamin C. Strengthens the immune system and protects cells from free radicals.
- Dietary fiber. Help normalize the digestive system.
- Vitamin K. Promotes bone health and normalizes blood clotting.
- B vitamins. Support the nervous system and promote good metabolism.
- Potassium. Regulates water and salt balance and supports heart function.
- Magnesium: Improves sleep and relieves stress. You are less nervous.
The caloric content of plum is low — about 46 kcal per 100 g, which makes it a great choice for those who watch their weight. It is enough to eat a couple of plums and you can satisfy the feeling of hunger, but at the same time do not gain weight.
Benefits of plums for the body
Scientists have conducted numerous studies and highlight the great benefits of plums for humans:
- Improving digestive function. Plum is known for its mild laxative effect due to its high fiber and sorbitol content. Regular consumption of plum helps prevent constipation and improve intestinal peristalsis.
- Heart Health. Potassium in plums supports the cardiovascular system, normalizes blood pressure and helps reduce the risk of cardiovascular disease.
- Blood sugar regulation. Despite its sweet taste, plum has a moderate glycemic index. Dietary fiber slows down the absorption of sugars, which helps regulate blood glucose levels.
- Bone Support. Vitamin K and trace minerals such as boron and magnesium help strengthen bone tissue. Consumption of plums may be especially beneficial for postmenopausal women who have an increased risk of osteoporosis.
- Antioxidant protection. Plums are rich in anthocyanins and other antioxidants that neutralize free radicals, slow the aging process and reduce the risk of chronic diseases.
- Skin benefits. Antioxidants and vitamin C promote collagen production, protect the skin from UV damage and help keep it firm and healthy-looking.
- Mood Enhancement. Magnesium and B vitamins support the nervous system to help manage stress and improve sleep quality.
Here are some interesting facts about plum:
- Origin Story: The plum has a long history of cultivation that dates back to ancient times. It is native to China, where it began to be cultivated over 2,000 years ago. Today, plums are spread all over the world.
- Variety of species: There are more than 2000 varieties of plums and they differ in color, taste and shape. The best known are the blue, red and yellow varieties. In Europe, plums with dark rinds (such as the Renklod plum) are popular, and in Asia, plums with bright red rinds are popular.
- Plum and Culture: In Japanese culture, the plum symbolizes longevity and good health. In Japan, there are even traditions associated with the blossoming of plum trees, similar to cherry blossoms in other countries.
- Secrets of Longevity: Plum is an important part of the diet in the Mediterranean, where it is often used to improve digestion. Consumption of plum fruit helps to improve metabolism and lower blood cholesterol levels.
- Contraindications: Despite the many beneficial properties, excessive consumption of plums can cause stomach irritation, especially in people with sensitive digestive systems, due to the high content of fiber and organic acids.
- Alcoholic beverage: Plums are used to make several traditional beverages. For example, plumovica, a strong alcoholic beverage made by distilling plums, is popular in Eastern Europe.
- Widespread use in cooking: Plums are not only eaten fresh, but are also used for baking and cooking.
Dried plums: prunes
Prunes, the dried version of plums, have a higher concentration of nutrients. It is especially useful for normalizing intestinal function, improving blood iron levels in anemia, maintaining energy due to the high content of natural sugars. However, it is worth remembering that the caloric content of prunes is higher than that of fresh plums — about 240 kcal per 100 g.
How to include plums in the diet
Plum is universal in cooking. It can be consumed fresh, added to salads, porridge, baked goods, make jam, compotes or smoothies from it. Prunes are ideal for desserts, meat dishes and healthy snacks. Choose ripe, dense fruits with smooth skin. Store prunes in a cool place to keep them fresh. Avoid excessive consumption to avoid stomach upset, otherwise you may harm yourself.
Contraindications
Despite the enormous benefits, plum should be consumed with caution by people with high stomach acidity or gastritis, as plum can increase irritation of the mucosa. In diabetes — due to the content of natural sugars (especially prunes), such a fruit should be reduced to a minimum. In large quantities, plum can cause diarrhea or flatulence, so overeating the fruit is not worth it.
Plum is not only delicious, but also extremely useful fruit that improves digestion, strengthens the heart, supports immunity and helps to preserve youth. Regular consumption of plum in fresh or dried form can help improve your overall health and be part of a healthy lifestyle. Try incorporating it into your diet and your body will thank you!
To learn about the benefits of other products, go to the Benefits food page.