Learn about the nutrition facts, vitamins, and minerals of plums. Plus, learn why you should eat them every day. Plums are a great source of vitamin C, fiber, and antioxidants. They're also good for you and are a tasty treat. You can find the nutrition facts about plums in this article or your local grocery store. They're a great addition to your meal plan whether you like them ripe or dry.
Plums come in several varieties and differ in flavor and sweetness - Photo by jasper benning
What Are Plums?
Plums are a delicious fruit with many health benefits. They require little preparation before eating and are easy to incorporate into your diet. They are low in calories, have a low glycemic index, and are a good source of vitamin C and potassium. These fruits are one of the oldest domesticated fruits.
They come in several varieties and differ in flavor and sweetness. The skin is soft and supple, while the flesh is firm. They should be free of soft spots, bruising, or pits. Plum skin also contains a "bloom," a dusty white matte powder indicating ripeness and freshness.
Plums can be eaten fresh, in salads, or added to a meal. They are rich in nutrients and provide many health benefits. The plum season generally lasts from June to September in the United States. However, in California, the season may extend until October.
Nutrition Facts of Plums
Plums are relatively low in fat, with only 0.3 grams of total fat per serving. They also contain 1.4 grams of dietary fiber and 10 grams naturally occurring sugars. They also have small amounts of potassium and copper. Plums are also loaded with antioxidants, including vitamins C and A.
Nutrition facts of 100 grams (3.5 ounces) of fresh plums include:
- Calories 46
- Fat 0.3 g
- Potassium 157 mg - 4% of the Daily Value (DV)
- Carbohydrates 11 g - 3% of the DV
- Fiber 1.4 g - 5% of the DV
- Sugar 10 g
- Protein 0.7 g - 1% of the DV
- Vitamin C 15% of the DV
- Iron 1% of the DV
- Magnesium 1% of the DV
Vitamins and Minerals
Plums are a great source of vitamins and minerals. They are rich in iron, potassium, copper, zinc, and phosphorus. They are also a good source of fiber. The high fiber content means you'll feel fuller for longer. Additionally, plum fruit has been found to improve memory and cognition.
These fruits are also a good source of antioxidants. Their high concentration of anthocyanins scavenge free radicals and protect against cancer. In addition, plums are an excellent source of vitamin C, which helps the body develop resistance against infections, combat inflammation, and scavenge harmful free radicals. As an added benefit, plums are also rich in vitamin A, which helps maintain healthy skin and mucosa. Plums have been linked to protection from cancer and heart disease.
In addition, plums are also a great source of dietary fiber. They also contain components that regulate the digestive system, such as sorbitol and isatin. These substances help the body flush waste more efficiently and effectively. For people suffering from constipation, dried plums are an excellent remedy.
Plums are also high in antioxidants, including vitamin C and phytonutrients. Antioxidants protect body cells from oxidation, which causes damage to them. Oxidative damage results from oxygen molecules entering cells, leading to various chronic conditions, including cancer and heart disease. Antioxidants can prevent damage caused by oxidation by neutralizing free radicals.
Health Benefits of Plums
Plums are high in antioxidants, and some research suggests that they can slow the progression of Alzheimer's disease. These fruits are also high in potassium, which helps lower blood pressure. They also contain lots of vitamins and minerals that contribute to bone health. Those who eat plums daily may also notice a reduced risk of developing cardiovascular disease, stroke, and type 2 diabetes.
Plums contain vitamin C and vitamin K1. Both of these vitamins are essential for the health of your bones. Vitamin C also helps fight against disease, and its high content is critical for your cardiovascular health. Additionally, plums contain essential minerals, including copper, magnesium, manganese, and potassium. They are also high in antioxidants, which may reduce the risk of heart disease and cancer.
Moreover, plums are very low in calories. They only contain 46 calories per 100 grams and have no saturated fat. They are also rich in vitamin C and iron. They are the second most widely grown fruit in the world and can be found on nearly every continent except Antarctica. Because plums are high in antioxidants, they are an excellent fruit for preventing disease and aging.
Dried plums are excellent sources of Vitamin-K, which plays a vital role in the health of your eyes and bones. It also helps control blood sugar levels and limits the risk of type 2 diabetes. In addition to these health benefits, plums also contain fiber, which aids digestion.
Another way plums can benefit your health is through their ability to help your nervous system. They contain vitamins B6 and tryptophan, which help the body produce the neurotransmitter serotonin. This substance promotes sleep, concentration, and appetite. Eating foods high in antioxidants is also essential to protect your heart from cardiovascular disease.
Side Effects
Plums can cause diarrhea and bloat. In addition, plums are high in fiber, which, if consumed excessively, can cause constipation.
Tips on Including Plums in Meal
One of the best ways to enjoy plums is by cooking them. This is because the cooking process will bring out their sweet flavors. Cooking plums are also a great way to preserve the freshness of the fruit. Cooking also allows you to keep the skin on so you don't waste time peeling them later.
When buying plums, look for ripe ones with the right texture. They should be evenly colored, have flesh that gives a slight 'give' to the touch, and have a pleasing fragrance. You can also use fresh plums in fruit salads or mix them into yogurt or cereal.
Cooking plums is very simple and can be done with various methods. You can slice and roast plums, make crumbles or grill them for a delicious caramelized taste. You can also poach them in fruit juice or white wine and serve them on ice cream or pound cake. While cooking plums, remember to choose a temperature that won't damage the fruit.
To introduce plums to your baby, you must ensure that the plums you buy are ripe and sweet. If you're unsure whether your baby is ready to eat plums, try pureeing them. You can also bring them to room temperature before pureeing them, enhancing their taste and texture. For a more exciting dessert, you can try making plum soup.
