Plums (Purple Variety)
Plums, particularly the purple-hued varieties, are a refreshing and nutrient-dense fruit that brings both sweetness and health benefits to any diet. Rich in essential vitamins and minerals, they make a wonderful addition to a balanced eating plan, whether enjoyed fresh, dried, or as part of a variety of dishes.
Nutritional Information per 100g
| Nutrient | Amount |
|---|---|
| Energy | 41 kcal |
| Protein | 0.39 g |
| Total Fat | 0.01 g |
| Saturated Fat | 0.001 g |
| Carbohydrates | 11.03 g |
| Fiber | 0.9 g |
| Sugars | 10.1 g |
| Calcium | 7 mg |
| Iron | 0.16 mg |
| Magnesium | 5 mg |
| Phosphorus | 13 mg |
| Potassium | 126 mg |
| Sodium | 1 mg |
| Zinc | 0.08 mg |
| Copper | 39 mcg |
| Manganese | 0.033 mg |
| Selenium | 0 mcg |
| Vitamin C | 2.7 mg |
| Thiamin (B1) | 0.021 mg |
| Riboflavin (B2) | 0.041 mg |
| Niacin (B3) | 0.37 mg |
| Vitamin B6 | 0.027 mg |
| Folate (B9) | 3 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 46 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0 mcg |
Health Benefits
Plums are an excellent source of essential vitamins and minerals, particularly vitamin C, which supports a healthy immune system and skin health. They also provide a moderate amount of vitamin A, which is vital for vision and skin health. The fruit’s natural sugar content, mainly from fructose, offers a quick energy boost without the crash that processed sugars often cause. Additionally, the fiber content helps support digestive health, making them a great choice for those looking to maintain regular bowel movements.
The presence of potassium in plums can contribute to maintaining healthy blood pressure levels, while magnesium supports muscle function and overall wellness. The antioxidant content, including vitamin C, helps combat oxidative stress, which may reduce the risk of chronic diseases.
Allergen Information
Plums are generally safe for most individuals. However, as with any food, those with specific fruit allergies or sensitivities should consult their healthcare provider before adding plums to their diet.
Dietary Preferences
- Vegan: Plums are a plant-based food, suitable for a vegan diet.
- Gluten-Free: Naturally gluten-free, making them an excellent choice for those with celiac disease or gluten sensitivities.
- Low in Fat: Plums contain only trace amounts of fat, making them suitable for low-fat diets.
- Low in Calories: At just 41 calories per 100g, plums are a great choice for those on a weight management plan.
- Keto-Friendly: Though plums are slightly higher in sugars compared to some other fruits, they can be included in a moderate portion as part of a ketogenic diet, balancing out other carb intake.
Serving Tips
Plums can be enjoyed in a variety of ways. Try them fresh as a snack, in salads, or blended into smoothies. They also pair well in desserts like tarts or jams, adding a natural sweetness without the need for excessive sugar. Roasting plums brings out their natural sugars, creating a caramelized effect that works wonderfully in both savory and sweet dishes. For a unique twist, consider adding plums to a savory sauce for meats like pork or duck.
Conclusion
Whether youβre looking to add a burst of color to your fruit bowl or need a versatile ingredient for your next dish, purple plums are an excellent choice. Packed with beneficial nutrients, they offer a delicious way to support overall health and well-being.
