Plum: benefits, types and recipes with fruit

Rich in fiber, plums help loosen the bowels and fight constipation. This laxative effect is present in all types, in black, yellow and red.

According to nutritionist Creuza Nunes, the various types of this food are also antioxidants and anti-cholesterol. All this without counting the contribution of the fruit in the weight loss process .

In addition, plums have important nutrients for health, especially for children. “The fruit has calcium, magnesium, phosphorus, vitamin C and B complex vitamins”, explains Nunes.

Plum Benefits

According to the nutritionist, to enjoy these benefits, it is necessary to consume the plum fresh and fresh . In this way, it retains all its properties, vitamins and minerals.

1. Release the bowel

This fruit stands out among the others due to its nutritional composition. In addition to being a source of B-complex vitamins, vitamin C, potassium, riboflavin and phosphorus, plums also have a good fiber content .

For this reason, the fruit “has many health benefits due to its high laxative power, helping to regulate the functioning of the trapped bowel , preventing constipation ”, says the nutritionist.

In addition to fiber, other substances also contribute to this protective effect on the intestine. “The plum contains sorbitol, a type of natural laxative that helps to retain water, softening the feces ”, he highlights.

However, the nutritionist warns about the importance of drinking water, especially for those who suffer from a lazy bowel. The professional’s recommendation is to drink 1.5 to 2 liters of water a day, as without the necessary amount of water, the feces become dry.

2. Protects cells and tissues

Also according to Creuza Nunes, the fruit has an antioxidant action against free radicals. In practice, food has substances that prevent the wear and tear of cells and tissues.

This benefit not only prevents the premature aging of skin and hair, but also helps to prevent degenerative diseases such as cancer, cardiovascular problems, diabetes, etc.

3. Lowers cholesterol

The nutritionist also remembers the cholesterol-lowering effect that plums have, thanks to the good amounts of fiber in their composition. Therefore, it is one more justification for the preventive action of cardiovascular diseases .

4. Helps you lose weight

“The plum can help, indeed, in the weight loss process, as it contains a good amount of fiber, which brings greater satiety ”, reveals the specialist in nutrition.

The importance of fiber in the diet begins in the first stage of digestion, when food is still in the mouth. That’s because fibrous foods require more chewing time, making the brain understand that the body is already satiated.

Therefore, the nutritionist recommends the consumption of the fruit in intermediate snacks between breakfast and lunch or lunch and dinner.

Types of plum: black, yellow or red

  • Black plum: with black skin and wine-colored pulp, this variety stands out for its vitamins A, B and C. In addition, it is a source of minerals such as potassium, phosphorus, iron, calcium and zinc
  • Yellow plum: both the pulp and the skin of this type of plum have a yellowish tinge. This version of the fruit has a high sugar content and is also the most acidic. Because it offers more energy than the others, it has a little more calories and protein
  • Red plum: red skin with yellowish flesh, that’s how this fruit appears. In addition, it has more vitamin A than the others.

According to Creuza Nunes, despite the differences, all types of plums contain good amounts of fiber.

Other types: plum in syrup or dried

In addition to the fresh varieties of the fruit, there are two industrialized versions that are well known and consumed by Brazilians, the plum in syrup and the dry one .

In the first case, it is a product with a higher caloric value than dried and fresh fruits . That’s because the syrup version takes sugars, dyes and preservatives.

When the plum is dry, it means that it is dehydrated and for that reason there is little water, concentrating even more sugar.

“The dehydration process makes the nutrients like fiber, vitamins and minerals to be concentrated and some vitamins can be lost in this process”, explains Nunes.

Fruit recipes

The nutritionist recommends the consumption of fresh plums , but gives tips on how to prepare natural and healthy recipes. This way, you can diversify the menu and still enjoy the benefits of this fruit. Check out!

plum water

For the professional, this flavored water facilitates the digestion of food and also helps to regulate intestinal functioning.

“Just put 4 units of chopped black plum in a glass of water, cover and leave for one night. In the morning, remove the plums and drink only the water”, he teaches.

plum tea

For those who prefer tea, the specialist recommends one made from prunes. According to Nunes, this infusion is very suitable for constipation .

  • 2 prunes
  • 1 cup of water.

Place the plums in a pot with water. Light the fire and let it boil for eight minutes. After that time, strain and serve without sweetening.

plum juice

Another drink option for those who suffer from a lazy bowel is a laxative juice recommended by the nutritionist. In addition to plums, papaya is also included in the list of ingredients and helps to treat and prevent constipation .

  • 100 g papaya
  • 3 pitted prunes
  • 1 orange
  •  1 glass of water
  • 1 teaspoon of chia seed.

Add all ingredients to blender. After beating, just consume without straining.

plum jam

Are you on a diet but can’t resist a sweetie? Then this recipe is for you!

  • 500 g of plums still unpeeled but pitted
  • 100 ml of water
  • 3 tablespoons of brown sugar or culinary sweetener.

The first step is to put the prunes, water and sugar in a pan and turn the heat on to medium temperature. Leave for 20 minutes or until it boils to the point of reaching the jelly texture. Then allow to cool and store in glass jars with lids to be stored in the refrigerator.

Frequent questions about consumption

Got this far and still have any questions about the plum? So, see the following questions and answers that portray the main consumer questions about this fruit.

1- How many calories is in a plum?

“A black plum weighing about 5 g has an average of 12 total calories . A unit of red plum has an average of 19.32 calories in a 40 g portion”, says Creuza Nunes. According to the professional, it is a low-calorie food.

2- How many plums can you eat a day?

“They can be consumed every day for those who have difficulty going to the bathroom and who suffer from constipation. For those who have regular functioning, I recommend consuming it 3 times a week ”, he explains.

3- Can you eat the plum peel?

According to the nutritionist, there is no problem in consuming the peel. In fact, this part usually has the greatest amount of fibers , minerals and other types of compounds.

However, to take advantage of the benefits of this part of the fruit, it is recommended to carry out a thorough cleaning . Fruits should be immersed in a solution of one tablespoon of bleach for each liter of water. ( 1 )

4- Are there contraindications or side effects?

“No, only for those people who show some sensitivity to the consumption of plums”, confesses the professional.

In addition, those who want to take advantage of the natural laxative effect of the fruit and want to prevent constipation, should combine the consumption of this fruit with the ingestion of water . Thus, it loosens the bowel and fights constipation.

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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