When the days are getting shorter again, the plum has season. With its sweetish taste it still reminds us of the summer, but at the same time gives us a healthy start into the autumn. Because plums not only have important vitamins and minerals, but also help with constipation and other health problems. However, ripe plums have a very high fructose content, which is why it should be better avoided to consume the blue fruits with a fructose intolerance. The high proportion of fructose also means that plums have more calories than many other types of fruit.
The plum and its ingredients
Like many other fruits, plums are mostly water. In addition, the blue fruits are composed as follows:
- 10.2 percent carbohydrates
- 0.6 percent proteins
- 0.2 percent fats
- 1.6 percent fiber
In addition, this fruit variety with iron, magnesium, potassium, copper and zinc also contains important minerals.
Vitamin-rich complete package
Plums also have plenty of vitamins to offer: In addition to provitamin A, vitamin C and vitamin E, they contain various vitamins from the B group. These are especially important for the nervous system. Regarding the individual vitamins, plums may not have peak values, but they offer a healthy overall package.
Plums: fruits with high sugar content
Compared to other fruits, plums have a particularly high proportion of fructose and can therefore supply energy quickly. By the way, plums contain the most sugar of all plums.
Due to the high sugar content, the calorie content of plums is slightly higher than that of other fruits: 100 grams of plum contain about 47 calories (kcal). However, significantly more calories contain prunes, here bring it 100 grams to about 225 calories.
Due to the high sugar content, fructose malabsorption or fructose intolerance should be avoided when eating plums. Otherwise it can lead to abdominal pain, nausea and diarrhea.
Plums get the digestion going
Plums are often used as an aid when there are problems with digestion. Soaked plums soaked in the evening before, which can be consumed for breakfast, can help with constipation because plums have a laxative and diuretic effect.
This is due to the fact that plums contain, among other ingredients, the plant fibers cellulose and pectin. These indigestible dietary fibers swell in the intestine and stimulate digestion.
5 facts about plums - © istockphoto, Christian-Fischer
Positive effect on health
But plums have even more positive effects on your health:
- On the way through the intestine, the indigestible dietary fibers from the plums take along various waste and toxins and thus contribute to cancer prevention.
- Because of their high fiber content, plums also help lower cholesterol.
- In addition, they are also said to have a positive effect on those affected by gout and liver disease.
Tips on storage and purchase of plums
When buying plums, you should definitely pay attention to get solid fruits. Soft, overripe plums should be avoided, as they are often attacked by worms. After shopping, the plums should be eaten relatively quickly. It is best stored in a cool and shady place until consumption.
Plums should ideally be washed just before eating, so that the waxy protective layer, which prevents the fruits from drying out, remains as long as possible. If one cuts the plum along its seam, one can divide it cleanly in two halves. Depending on the degree of ripeness of the fruit, the kernel can then be more or less easily detached from the pulp.
Ideas for recipes with plums
Plums can be eaten both fresh from the tree and dried, with dried plums, however, increases the fructose and thus the calorie content.
Especially in late summer, plums are ideal for a delicious plum cake. Who wants to enjoy the plums for a little longer, they can cook and then to plum jam or plum compote processed. In Asian cuisine, plums are also used to make sauces and wine.
Worth knowing about the plum
Prunes (Prunus domestica) belong to the rose family. There are probably more than 2, 000 different species worldwide, some of the known plum varieties are the mirabelle plum and plum trees. Unlike plums, plums have a more elongated shape and pointed ends.
There are no reliable findings about the origin of the plum. Presumably it was brought by Alexander the Great of one of his military campaigns in his kingdom.
In Germany, the plum is grown today in Baden-Württemberg and Rhineland-Palatinate, about 70 percent of the total harvest comes from the two federal states. Depending on the species, the shape, color and size of this variety of fruit differ relatively strongly. Thus, both yellow and greenish as well as red, blue and purple plums can be purchased.
The flowering period of the plum lasts from April to May. Season has the plum in Germany then from July to October.