10 plum benefits and the main types of this wonderful fruit

The plum is a fruit that has many variations and whose consumption is very indicated, due to the properties that bring benefits to our health. If you want to know everything about this fruit, continue with the article. See the benefits of plum and learn how and how much to consume!

10 plum benefits for your health and a balanced diet

We talked to nutritionist Ana Paula Deichmann (CRN 10-6974), who pointed out the four main variations of plum: yellow, black, green and red. The first is known as loquat, and the pulp and rind can be consumed from it; The black plum is rich in antioxidants and vitamins, the green plum is widely used in confectionery and the red plum has anti-inflammatory action. See their main benefits below:

1. High nutritional value: fresh fruit is rich in water and low in calories. According to the nutritionist, 100g of plum contains only 46kcal. In addition, it is a source of fiber, vitamins A, C and K, potassium, copper and manganese.
2. Helps with satiety: according to Ana Paula, plums contain few calories and are rich in fiber, making them an excellent snack or dessert for those who want to lose some unwanted pounds, as they delay gastric emptying. You can choose between yellow, black, green or red.
3. Improves bowel function: especially dried plums, as they are rich in dietary fiber, isatin and sorbitol, which are natural laxatives. Write down the nutritionist’s tip: leave the dried plum in a glass of water for eight hours; thus, it improves digestibility and the fruit becomes soft when chewing.
4. Helps strengthen bones: because it contains flavonoids, such as rutin and caffeic acid, in addition to vitamin K. These components help to inhibit bone degradation.
5. Improves immunity: due to the presence of vitamin C, as in yellow plum. Vitamin C helps to strengthen the immune system, preventing inflammation and infection.
6. Relieves Anxiety: That’s because plums have natural anxiolytic effects.
7. Reduces the risk of cancer: preferably the black plum, which contains anthocyanins and antioxidants. These substances help to eliminate free radicals that damage cells and cause various pathologies.
8. Helps to reduce blood glucose: Ana Paula points out that it is ideal for diabetics, because, with a low glycemic index, the plum has the power to be anti-hyperglycemic, especially the extracts.
9. Assists in blood clotting: because it is rich in vitamin K, it helps in blood clotting and improves bone health.
10. Keeps skin healthy: Antioxidants and vitamin C help keep skin radiant, so plum extracts are used in many skin care cosmetics.

The benefits of plums are great for health and the fruit can be easily found in several ways: dried, fresh or incorporated into recipes such as jellies, cakes and juices. But what is the best way to consume it? Follow next!

how to consume

According to the nutritionist, the best way to consume plums is in natura, and there is an amount for each type. One to two units of green, red or black plums per day is recommended. As for the yellow plum, an average of ten units is recommended, and for the dried plum, three to four units.

Can it hurt?

In our interview, Ana Paula pointed out that the fruit contains oxalate, which, if consumed in excess, helps in the formation of crystals in the urine, causing kidney stones and vesicles. Therefore, consumption should be moderate.

If consumed in moderation and within a diet that values ​​the variation of fruits and vegetables, plums can contribute to your health. To learn more about another amazing fruit to include in your daily life, check out our article on dates.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.