Plums

Overview

Plums are said to have been the first fruits domesticated by man, and their origins are rooted in Iran, from where they were then brought to England. Not by chance, the origin of their name being associated with "something good, irresistible".

There are several species of plums, such as Japanese or Chinese plums (round, burgundy-colored), Victoria plums (small and reddish), Greengage plums, Cherry plums or yellow plums, or European Brumaria plums, popular in our area.

Their nutritional profile, rich in vitamins, minerals, fiber and other nutrients, makes plums an ally of a healthy lifestyle, whether we eat them fresh or dehydrated (the latter should be consumed in a little more moderation, as they are much more calorically dense).

Nutritional values per 100g / Percent RDA

(daily reference dose)*

Energy
(kcal):

Fats
(g/0%):

Carbohydrates
(g/4%):

Proteins
(g/1%):

Dietary fiber
(g/5%):

Sugar (g):

Potassium (mg/3%):

Magnesium (mg/2%):

Vitamin C (mg/11%):

Vitamin K (mg/5%):

ORAC score**/100 g: 6.259 (Prunes: 8.059)

Top benefits

Being rich in dietary fiber, sorbitol and isatin, plums can help regulate the function of the digestive system and combat constipation. Also, due to their relatively low sugar content, plums can be safely consumed by people dealing with diabetes.

Thanks to phenolic compounds (flavonoids) and poly-antioxidant acids such as lutein, cryptoxanthin and zeaxanthin, found in abundance in plums, the negative effects of free radicals can be more easily kept under control, preventing the development of many diseases and premature aging. In addition, zeaxanthin provides antioxidant protection for the skin and filters UV light.

Plums are rich in minerals such as potassium, fluorine and iron, the latter of which is essential for the formation of red blood cells. And potassium is important because it can keep the fluids in your cells within normal limits, thus helping to control your heart rate and blood pressure.

Did you know that…

Plums are the second most cultivated fruit worldwide, the only continent where there are no plum crops being Antarctica.

Quote essential information:

Dried plums retain the beneficial properties of the fresh fruit, but their nutritional value doubles.

The tips and the tricks our:

Keep the plums in the refrigerator drawer (2-4 degrees), for up to two weeks.

Eat two plums as a snack when you need more energy.

Add diced plums and a spoonful of plum jam to the classic negresa recipe.

Halved and grilled prunes complement meat dishes.

*NUTRITION DATA SOURCE: https://www.nutritionvalue.org

**Oxygen Radical Absorbance Capacity = This index measures the antioxidant capacity of the fruit. High values imply a strong antioxidant capacity, which implies a low oxidation process, essential in protecting the body against the negative effects of free radicals.