If you are plum tuckered out of eating the same old fruits, it’s time you took a new look at plums!
Plums come in a rainbow of colors, with green and yellow joining the more traditional red, black, and purple varieties. They are in season between May and December and at their peak during the summer. A fresh plum will have a tart peel and sweet, juicy flesh.
A plum is an easy on-the-go snack, and according to the American Heart Association (AHA), “One medium-sized plum contains about 30 calories, 6 milligrams of vitamin C and nearly 1 gram of fiber. Research shows fiber can help lower cholesterol and may reduce the risk of atherosclerosis, the buildup of plaque in the arteries.”
Plums originated in Central and East Asia, eventually spreading west to Europe. The largest producer of plums is China, but they are found worldwide. The two main types grown in the United States are Prunus salicina, the Japanese variety, and Prunus domestica, the European variety.
Regardless of the variety you snack on, count on plums to give your health a boost.
The AHA says that red or dark purple plums are especially beneficial for heart health because they contain a phytonutrient called anthocyanin. Phytonutrients are natural compounds in plants that may boost health, and research has shown anthocyanins may improve the levels of lipids – or fats – in the blood and reduce the risk of heart disease and stroke.
What’s good for your heart is also good for your brain. Anthocyanins, which are found in red-, blue-, and purple-colored fruits and vegetables, have also been linked to improved cognitive function.
Even if you’ve never had the tasty pleasure of biting into a ripe plum, you might already snack on a wrinkled version of the fruit. Dried plums – commonly called prunes – contain similar nutrients and health benefits, including potassium, which can help control blood pressure. All prunes are made from plums, but not all plums can be dried into prunes. Prunes are typically made from the European variety of plums, as they have thicker skins and dense flesh that make them suitable for drying.
The drying process concentrates some of the nutrients. This makes prunes higher per weight in vitamin K and magnesium, which are beneficial for bone density – especially in postmenopausal women.
Eating prunes can also have a mild laxative effect, which can promote bowel health and regularity.
When cooking or baking with plums, watch out for sneaky ingredients in recipes that can undercut their health benefits. Asian recipes, for example, sometimes call for plum-based sauces. However, those will have a lot of added sugar and sodium – a no-no for heart health.
Plums are also used to make jams and desserts, and recipes will often contain large amounts of added sugar. The American Heart Association recommends a daily intake of no more than about nine teaspoons of added sugar for men, and no more than about six teaspoons for women.
For a sweet treat that’s heart-healthy, try cutting a plum in half and grilling the pieces until its natural sugars caramelize. Top them with a bit of plain, fat-free Greek yogurt and you’ll have a nice dessert without added sugars.
Plums can also brighten up a salad. For a summertime recipe, toss fresh slices of the fruit with arugula, a half-ounce serving of fat-free feta cheese, pumpkin seeds, and a simple vinaigrette.
Whether you’re snacking on plums or using them in a recipe, proper storage will keep them fresh. To determine if a plum is ripe, gently press on the fruit. If it’s hard, let it naturally ripen at room temperature for a couple of days. Once the fruit softens, it’s ready to eat or store in the refrigerator for up to five days. If a plum feels mushy, it’s likely overripe and probably won’t taste good.
So, consider picking up some plums while they’re in season. And if they’re already a regular summer staple for you, there’s probably no need to prune them from your diet.
