Plums contain a large amount of antioxidants. There are just as many of them in one plum as in a handful of blueberries, which until recently were considered the strongest antioxidant.
Plum is one of the juiciest and sweetest fruits. The season begins with the appearance of Japanese plum varieties in May and ends with European plum varieties in October.
Plums belong to the genus Prunus and are relatives of the peach, nectarine and almond. All of them are considered "fruits" - fruits that have a hard stone made of stony tissue, protecting a single seed.
Prunes are dried plums of European varieties. Sweet, with a deep flavor and a sticky chewy texture, prunes are a very nutritious and healthy dried fruit. Like other dried fruits, it is available all year round.
66 g of fresh plums contain:
- 30 calories
- Vitamin C – 8%
- Vitamin K – 5%
- Copper - 4%
- Fiber - 4%
- Potassium - 3%
- GI: low
Phenols contained in plums and prunes provide effective antioxidant protection
The plant, known as Prunus domestica, both fresh and dried, has repeatedly been the subject of various studies due to its high content of unique phytonutrients called neochlorogenic and chlorogenic acid. These substances, found in drains and prunes, are classified as phenols, which are known for their antioxidant properties. Damage-preventing phenols are particularly effective at neutralizing a particularly dangerous oxygen radical called the superoxide anion radical (O2-).
In addition, they help prevent fat from being damaged by oxygen. Because our cell membranes, brain cells, and molecules like cholesterol are mostly made up of fat, our bodies need to prevent free radical damage from fat.
Plums and prunes improve the absorption of iron by the body and provide additional antioxidant protection thanks to vitamin C
The ability of plums and prunes to improve iron absorption in the body has been confirmed by various studies. This ability of the fruit may be related to the vitamin C contained in it. Plum is an excellent source of this vitamin.
Vitamin C is necessary for the body to create healthy tissue, as well as to strengthen the immune system. It is vitamin C that protects our body from viruses during the cold and flu season, and it can also be useful for people who suffer from recurrent ear infections.
Vitamin C also helps protect cholesterol from oxidation by free radicals. Because oxidized cholesterol builds up in the arteries and causes vascular damage, vitamin C is beneficial for people with atherosclerosis or diabetic heart disease.
In addition, it helps neutralize free radicals that can contribute to the development or progression of conditions such as asthma, colon cancer, osteoarthritis and rheumatoid arthritis. Studies have shown that consumption of vegetables and fruits high in vitamin C is associated with a reduced risk of death from all causes, including heart disease, stroke and cancer.
Plums and prunes normalize blood sugar levels and contribute to weight loss
The soluble fiber in prunes helps regulate blood sugar by slowing the rate at which food leaves the stomach and delaying the absorption of glucose after a meal.
Soluble fiber also increases insulin sensitivity and therefore may play a beneficial role in the prevention and treatment of type 2 diabetes. In addition, prune fiber gives a feeling of satiety after a meal, which helps prevent overeating and weight gain.
The fiber contained in prunes lowers cholesterol and protects the intestines
Prunes are well known for their ability to prevent constipation, reducing the risk of colon cancer and hemorrhoids. Fiber, which prunes are rich in, promotes the appearance of beneficial bacteria in the colon. When these bacteria process fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for colon cells and helps maintain colon health. In addition, the bacteria create two other short-chain fatty acids, propionic acid and acetic acid, which are used as fuel by liver and muscle cells.
Studies have shown that propionic acid inhibits HMG-CoA reductase, an enzyme involved in the production of cholesterol by the liver. By reducing the activity of this enzyme, propionic acid helps lower blood cholesterol levels.
In addition, the soluble fibers of prunes help lower cholesterol levels by combining with bile acids and removing them from the body through feces. Bile acids are compounds used to digest fats that are produced by the liver from cholesterol. When they are secreted together with prune fiber, the liver begins to produce new bile acids and consume more cholesterol, thereby reducing its total amount.
Finally, insoluble fiber feeds the friendly bacteria in the digestive tract, which helps maintain their population. In addition to creating the beneficial short-chain fatty acids described above, beneficial bacteria play an important protective role by crowding out pathogenic (disease-causing) bacteria and preventing them from surviving in the intestinal tract.
Tips for cooking plumsPlums, by themselves, are already an excellent dessert. If the plums have been in the fridge, let them come to room temperature before eating them, this will help them reach their maximum brightness and sweetness. If you want to remove the stone before eating or cooking, cut the plum in half, gently twist the halves in opposite directions, then carefully remove the stone.
Plums can also be used in various recipes, baked or boiled. To remove the skin, first dip the plum in boiling water for 30 seconds. As soon as you remove the fruit from the water, quickly plunge it into cold water to prevent the plum from cooking and to peel it easily.
If the prunes are too dry, wash them in hot water for a few minutes to refresh them. To reduce the cooking time of prunes, pre-soak them in water or juice.
Plums are delicious and quick to cook
- Make a pie with baked sliced plums, goat cheese, walnuts and sage.
- For a great dessert, poach plums in red wine and serve with lemon zest.
- Bake the plum halves in a 200°F (93°C) oven until they shrivel.
- Grind boiled plums with a blender and mix with yogurt and honey.
- Add slices of fresh plum to oatmeal or cereal.
- Serve stewed prunes with rosemary-roasted lamb and enjoy this beautiful Middle Eastern dish.
- Serve stewed or pickled prunes on pancakes or waffles.
- Combine diced prunes with other dried fruit and nuts for a quick snack.
- Prunes can be a tasty addition to the stuffed filling.