Plum, the natural laxative and its properties

They are red and yellow fruits of different intensities depending on their maturity. It is fleshy and with a single seed inside. Likewise, types have yellow, white, green and red pulp, depending on the variety and maturity. When prunes are dried, they become the foods we know as prunes.

The vitamins and minerals of the same amount of plums and prunes vary very little. Raisins contain slightly more vitamins K, B and minerals. In addition, they also provide us with more calories, fibre and carbohydrates than fresh ones.

The plum is classified into sweet fruits such as pomegranates, grapes, cherimoya, soursop, watermelon or pear.

The fleshy part of the plum is juicy and firm in consistency, while its peel has a waxy texture. Plums can be found in different sizes, shapes, colours, and flavours (depending on the variety).

Origin of the plum

The origin of the plum seems to go back to the Caucasus, Anatolia (area of ​​present-day Turkey) and Persia (present-day Iran). The major producing countries are Argentina, Chile, South Africa, and the United States. In Spain, plum cultivation stands out mainly in Aragon, the eastern Mediterranean, and Seville and Lleida. Here they are one of the most consumed summer fruits.

The varieties of the West, that is to say, the European ones that were brought to the American continent after the conquest of the new world, originate in the Caucasus area.

On the other hand, other varieties originate in the East, specifically in China. In this country, the plum symbolizes tenacity in the face of adversity, as it blooms in winter. Similarly, in Japan, it represents wealth and abundance; its flowers announce spring.

Historical references confirm that it was already cultivated in Egyptian culture and that it was also used in a dried form as prunes.

Plum growers

The leading producing country is China fa,r exceeds 2,500 tons of plums per year, followed by the US, which only reaches 850 tons. Similarly, but to a lesser extent, other countries, such as Romania, the former Yugoslavia, Germany and all nations with a temperate and subtropical climate also produce it.

Production in Spain is led by the Region of Murcia, followed by the Valencian Community and Andalusia.

Types of plums

There are more than 200 varieties of plums, and we can classify them in different ways, but we will focus on categorizing them based on the colour of their skin. So, plums can be classified into the following types: yellow or white, red, black, and green.

Yellow or white plums

These plums are tangy in taste and rich in juice. They are characterized by their slightly acidic flavour, much liquid, and meaty and fibrous texture. For this reason, they are very refreshing and aromatic foods.

Red plums

Very juicy indoor red plums with a sweeter flavour than the yellow ones. They are characterized by having an intense taste that is more precious than the yellow ones. Likewise, its yellowish flesh is fleshy and juicy, so these plums are refreshing and hydrating.

Black plum

Plums typically have bluish or black skin and are more suitable for cooking.

Its pulp is yellowish, very fleshy, juicy, and sweet. Although it is perfect if we eat it raw as fresh fruit, this variety of plums is the most suitable for cooking.

They are often used for pastry recipes and for making fillings for sweets, cakes or tarts, and can also be used for liqueurs. Likewise, we can use them for recipes of different sauces that accompany elaborate dishes.

Green plum

These plums are also known as Claudia and are characterized by their sweetness. They are the smallest, their skin is green, and their interior is yellowish.

It is very juicy and refreshing. Therefore, it is the tastiest and sweetest variety of plums, so it is ideal to eat it raw; it is delicious.

It is a seasonal fruit with significant consumption in the summer diet since it is straightforward to eat. One of the reasons is that we do not have to do not peel it, and the bone immediately separates from its skin.

Main varieties of plum

In our markets, we can find the following varieties of these foods.

Queen Claudia de Oullins

They are ubiquitous in France, light green and yellowish with juicy pulp. We can find it in the markets of Aragon, where it is trendy.

Arandana

They are medium in size with dark garnet skin. The skin is not overly sweet. This variety is one of the last to reach the markets.

 Laetitia y Larry Ann.

They are one of the largest. They are usually imported from others because there is not much national production.

Medley

These plums are popularly known as strawberry plums because of their purple skin, juicy pulp with an intense pinkish colour and a flavour that reminds us of strawberries.

Red beauty

It is the variety that we first see in our markets. It has red skin, yellow flesh, fleshy and juicy with a less sweet and somewhat acidic flavour.

Golden Japan

It is one of the sweetest varieties, yellow. We find it in the markets in the middle of the summer.

Santa Rosa

Its colour is intensely red, and it’s interior yellow has a juicy and sweet smell. It is not usually found in our markets, as it matures early and spoils quickly.

Claudia Green Queen

It is the queen of sweetness; we find the sweetest variety. It is dark green with a light green interior. We can eat it raw and fresh or use it in different recipes for compotes and jams. We can find it in the markets in July and August.

Plum season

Spain’s plum season occurs between June and August, although some varieties are harvested in May and September.

You can check the calendar of the fruit season to be able to consume these foods at their most optimal moment. In addition, when they are in season, they provide us with more benefits for our health; they have a better aroma and are tastier, among other advantages.

How do you eat plums?

It is one of the fruits of the spring and summer seasons, and we usually consume them in the summer months. Indeed, they are more delicious to include in our diet in this hot season due to the amount of water it contributes to the body and because it hydrates and refreshes us. That is why they are very nutritious foods with beneficial properties for our health.

It can be consumed both peeled and with skin. Of course, we always recommend eating it with the skin on after washing it well. This way, we take advantage of its high fibre content and other nutrients.

As usual in this blog, we usually always recommend eating raw and fresh fruit since it provides us with all its nutrients.

In addition, it can also be consumed as ingredients in different recipes such as plum galette. We can also use them in recipes for salads, fruit salads, cocktails, jams, compotes, and jellies. In addition, we also use it in pastries, sorbets, ice creams and in a myriad of healthy recipes thanks to its delicious flavour. In the same way, it is easy to combine with other foods, which makes it an ideal food for our diet.

In the case of plum jam and other fruits, adding a splash of lemon that serves as a preservative, prevents oxidation and compensates for the lack of acidity is advisable.

Some nutritionists recommend eating plums on an empty stomach. In this way, you can better benefit from its nutrients, fully assimilating all its properties, virtues and benefits for your health.

Plum properties

They are foods with a high water content. In addition to carbohydrates of different types, sorbitol stands out, which causes its laxative action.

Plums are rich in vitamins, among which group E stands out, allied against aging and with great antioxidant power. Likewise, group A’s is more abundant in those of darker colour and group C’s, which varies according to the type.

It also has various minerals, among which potassium, calcium, iron and magnesium stand out. Therefore, we can affirm that, thanks to these minerals, plums help to improve depressive states, in addition to anemia.

They also have anthocyanins and malic acid. In addition, it is rich in fibre, sorbitol and derivatives of hydroxyphenyl xanthine. Therefore, it is a perfect and beneficial natural laxative for constipation and to regulate intestinal transit.

Average nutritional value per 100 grams of plum

Plum benefits

Both plums and prunes are very rich in nutrients. They contain over 15 different vitamins, minerals, fibre, and antioxidants.

As a result of its nutritional characteristics, it is an energetic, alkalizing, cleansing, refreshing, light and invigorating food. In addition, it has the following beneficial health characteristics:

1. Ideal for weight loss diets

This fruit is an excellent source of energy and fibre and is highly recommended if we follow a weight-loss diet. Therefore, they are ideal for weight loss diets, not only for their vitamins and minerals but also for their cleansing properties.

2. Intestinal regulator

First, the prune has a great laxative power that can go from moderate to intense depending on the amount of this fruit ingested.

It is also rich in fibre and sorbitol, so it is recommended for people with constipation.

Therefore, we recommend it but constantly moderating its consumption due to its laxative effect.

3. Iron intake

It is a food recommended for people with iron deficiency, anemia or women with heavy menstruation. This is thanks to its high iron content, which is why its consumption in the diet is recommended since it can provide benefits to our health.

4. Favorable for proper bone health

Some studies link the consumption of these fruits with a lower risk of suffering from bone diseases characterized by low bone density, such as osteoporosis.

Therefore, consuming plums prevents bone loss and is favourable to help reverse the problem.

In addition, they provide us with vitamins and minerals such as vitamin K, phosphorus, magnesium and potassium that have protective effectors in the bones.

5. For a healthy heart

Regular consumption of plums has been linked to a protective effect on the heart. They are favourable to help maintain normal blood pressure and regulate blood cholesterol.

All this is probably thanks to the high fibre content, potassium and antioxidants. Therefore, consuming plums and prunes is associated with a lower risk of heart disease. 

6. Natural energy supply

It is an energetic food thanks to the fact that they have very little fat. Likewise, they have a tremendous caloric power due to carbohydrates; they provide natural energy that is more beneficial for health and longer lasting in our body.

Due to its contribution to natural energy, it is recommended for those who perform physical activity or for students who need extra mental energy. 

7. Diuretic effect

Thanks to the fact that it is a food rich in potassium, it helps to eliminate body fluids. Similarly,  it can help with the problems of water retention and cardiovascular issues.

8. Detox natural

Thanks to its laxative effect and amount of water, it eliminates excess toxins and releases the purifying load of the liver. In addition, it is an excellent food against constipation.

Therefore, a simple way to detoxify the body with these fruits is through their juice and other beneficial properties for your health.

9. Natural antioxidant

These fruits are powerful natural antioxidants that help us reduce inflammation and keep free radicals in our bodies at bay. 

According to various investigations, these foods provide more than twice as many antioxidants as nectarines or peaches.

10. Favorable for controlling blood sugar

This study explains that although these fruits are rich in carbohydrates, they do not seem to increase blood sugar very aggressively.

They also provide a lot of fibre that slows down the rate at which carbohydrates are absorbed after eating. As a consequence, blood sugar increases gradually and without spikes.

In addition, it increases adiponectin levels, a hormone that regulates blood sugar, among other characteristics.

Conclusions

It is a nutritious fruit rich in vitamins, minerals, antioxidants, fibre and other nutrients. Due to the nutritional properties beneficial to health, the plum is an essential fruit in our diet.

Therefore, we find a delicious fruit that we recommend consumption, especially when constipation is possible.