It turns out that we should all eat more plums

It turns out that we should all eat more plums

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Photo credit: nata_vkusidey - Getty Images

Photo credit: nata_vkusidey – Getty Images

From Good Housekeeping

Chewy and sweet, plums are essentially dried plums for preservation. They can last in your pantry for about six months and provide a ton of versatility in just about any meal. In addition, they are small nutritional powers. “Plums have many different health benefits, from gastrointestinal health to bone preservation, modulating the immune response, diabetes, atherosclerosis and satiety,” he says Shirin Hooshmand, Ph.D., Professor of Nutrition at San Diego State University.

Although this delicious dried fruit offers serious health benefits, be sure to pay attention to the ingredient lists and buy varieties that only list prunes as the only ingredient (try to avoid options with any added sugars or oils). Here is everything you need to know about plums and why they deserve a place in your grocery cart.

Prune Nutrition Stats

Serving size: 4 plums (38g)

Pruning health benefits:

Photo credit: Westend61 - Getty Images

Photo credit: Westend61 – Getty Images

The pruning superpowers go far beyond the bathroom! Here are some reasons to start incorporating plums into your diet:

  • Can support bone health: Dr. Hooshmand has been conducting research in bone health and prunes for the past 15 years. In a recent clinical trial conducted, Dr. Hooshmand and her team found that postmenopausal osteopenic women who ate 5 to 6 prunes a day (a portion of prunes) for six months were effective in preventing bone loss. “Previous research has also found that eating 10-12 plums a day for a year was associated with increased bone mineral density and better indicators of bone turnover in postmenopausal women,” she says. In addition, Dr. Hooshmand shares that interesting new animal research suggests that plums may help prevent bone loss in people exposed to radiation, such as astronauts in space.

  • It can promote heart health: A serving of prunes reaches 11% of the daily value of fiber, which plays a role in lowering blood cholesterol. An initial survey by the University of California, Davis found that men with moderately high cholesterol were able to reduce total and “bad” LDL cholesterol after eating about 12 prunes a day.

  • Support healthy digestion: The fiber content of plums may be grateful for their laxative effect, but scientists point to the combination of fibers, phenolic compounds and sorbitol within the plums that are likely to solve the problem. Research confirms that plums can significantly increase the weight and frequency of stools, making them a great natural alternative to promote healthy bowel function.

  • May have anti-inflammatory properties: Because plums are rich in polyphenols, these antioxidants can help decrease inflammation and protect against DNA damage. Compared to fresh plums, prunes at 60 and 85 ° C may actually have a higher antioxidant activity.

What about plum juice?

Photo credit: J Shepherd - Getty Images

Photo credit: J Shepherd – Getty Images

Unlike other fruit juices, the most popular brands of plum juice actually contain a good source of fiber per serving. The hot plum juice itself has also been used for a long time as a natural remedy for constipation. “In my opinion, probably consuming plum juice could be effective in terms of bone health to some extent, but we only have data from clinical trials that test the effects of whole plums on bone health,” said Dr. Hooshmand.

How many plums should I eat a day?

Dr. Hooshmand says that how many plums you should eat per day depends on the size of the plums, but current research recommends 50 grams of plums per day, which is about 5 to 6 plums. If you are not used to eating plums or other fiber-rich foods, start slowly with 1 to 2 prunes a day and gradually increase. “For people who have low fiber intake in the diet, we generally recommend the gradual introduction of plums, avoid the consumption of plums on an empty stomach and spread your intake throughout the day,” says Dr. Hooshmand.

How to add plums to your diet:

“There are many different ways to enjoy plum as part of your diet: from smoothies to salads and soups to tasty dishes for dinner. Prunes can even be used as a substitute for sugar and fat in baked goods, ”says Dr. Hooshmand.

Enjoy this delicious dried fruit alone or try it in several different ways:

  • Use prunes along with your favorite variety of nuts in a healthy homemade trail mix

  • Add chopped plums as a topping for oats or yogurt

  • Incorporate plums into stews or tagine for a sweet and savory touch

  • Add one or two plums to your morning smoothie

  • Mix the chopped plums in the salad with your favorite vegetables and vinaigrette

  • Use plums for natural sweetness and fiber in energetic bites

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