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What are plums?
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Plums are a medium-sized stone fruit. The most popular variety has a dark purple-red skin with yellow flesh inside, you can also find plums that are green-yellow. All varieties have a stone in the centre of the fruit which is not edible. When dried, plums are known as
prunes.
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[]Plums are in season in the UK from August to September.
[]Discover our full range of
health benefit guides and check out some of our favourite
plum recipes, from our
roasted beets, plum and pecan salad to our
plum betty.
Nutritional benefits
[]An 80g serving provides:
- 29Kcal / 124KJ
- 0.5g Protein
- 0.1g Fat
- 7.0g Carbohydrate
- 1.7g Fibre
- 192mg Potassium
[]An 80g serving counts as one of your five-a-day, which is about two small fruit or one medium-sized plum. Check out our printable infographic to find out
what else counts towards your 5-a-day.
Top 5 health benefits
1. Rich in antioxidants
[]Plums are packed with plant compounds which have
antioxidant properties, this means they help prevent oxygen from reacting with other chemicals and causing damage to cells and tissues. They are especially rich in anthocyanins, the compounds also responsible for the plum’s dark coloured skin. In fact,
studies suggest plums are richer in these protective compounds than other fruits including peaches and nectarines.
2. May have anti-inflammatory properties
[]The protective plant compounds in plums appear to have anti-inflammatory properties and
may help prevent disease including cancer, diabetes and obesity.
3. May help manage blood sugar levels
[]Plums are especially rich in a polyphenol called
chlorogenic acid, a compound also found in coffee, this appears to help
balance blood sugar and regulate appetite.
[]Consuming the whole fruit ensures you benefit from its rich
fibre content, which helps slow the release of its natural sugars.
4. May support heart health
[]Plums are rich in a variety of vitamins and minerals, including calcium, which ensures
blood clots normally. They also supply
potassium and
vitamin C as well as being rich in
protective polyphenols all of which are associated with reduced cardiovascular risk factors.
5. May enhance cognitive function
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Animal studies suggest that the rich polyphenol content of plums may help mitigate age-related
cognitive decline.
Are plums safe for everyone?
[]Some people are
allergic to plums. They fall into the ‘birch pollen’ category of allergens, along with apples and peaches, and they may cause itching and swelling of the mouth or throat in those affected.
[]Allergy symptoms normally develop within minutes, and you should see your GP if you experience an adverse reaction. However, if this develops into a severe reaction, known as anaphylaxis, it is a medical emergency.
[]Read
more about allergies on the NHS website.
Now read…
[]
Top 5 health benefits of prunesTop 5 health benefits of blackberriesTop 5 health benfits of applesPlum recipes
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This article was reviewed on 28th July 2021 by Kerry Torrens.
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Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food
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Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.
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All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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