Boost Your Health with Plums: Why You Need to Incorporate Them into Your Diet Today.

Introduction

When it comes to eating healthy, it can be difficult to choose which foods to add to your diet. However, one fruit that should not be overlooked is plums. Plums are not only a delicious snack, but they also provide a range of health benefits that make them an excellent addition to any diet. If you haven’t already incorporated plums into your meals, it’s time to start. In this article, we’ll explore why you need to add plums to your diet today.

What Are Plums?

Plums are a type of stone fruit that are related to cherries and peaches. They come in a variety of colors, including red, purple, and green, and are known for their slightly sweet and tart taste.

Plums are available fresh or dried, and can be added to a variety of dishes, including salads, yogurt, smoothies, and more.

Health Benefits of Plums

1. Rich in Nutrients
   

   Plums are an excellent source of nutrients, including vitamins, minerals, and fiber. One medium-sized plum contains:

   • Calories: 46
   • Carbohydrates: 11.4 grams
   • Fiber: 1.5 grams
   • Protein: 0.7 grams
   • Vitamin C: 10% of the Daily Value (DV)
   • Vitamin K: 5% of the DV
   • Potassium: 3% of the DV

   In addition to these nutrients, plums also contain antioxidants, which can help protect the body against oxidative stress and inflammation. Some of these antioxidants include anthocyanins, chlorogenic acid, and quercetin.

2. May Help Improve Digestive Health
   

   Plums are high in fiber, which can help promote digestive health. In particular, the fiber found in plums is “insoluble fiber,” which means that it does not dissolve in water and helps move food through the digestive tract.

   This can help prevent constipation, as well as reduce the risk of diverticular disease and colon cancer.

3. May Help Protect Against Chronic Diseases
   

   The antioxidants found in plums may also help protect against chronic diseases, such as heart disease and cancer. For example, anthocyanins have been shown to reduce inflammation and oxidative stress, which are both contributing factors to these diseases.

   In one study, consuming plums for eight weeks was found to decrease levels of inflammation and oxidation in the body, as well as improve the function of cells that line blood vessels.

4. May Help Improve Bone Health
   

   Plums are a good source of vitamin K, which is essential for bone health. Vitamin K helps regulate calcium in the body, which is important for maintaining strong bones.

   In one study, consuming prunes (dried plums) was found to increase bone density in postmenopausal women, who are at an increased risk of osteoporosis.

5. May Help Regulate Blood Sugar Levels
   

   The fiber found in plums can also help regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream. Plums also contain compounds that have been shown to improve insulin sensitivity, which can help prevent type 2 diabetes.

   In one study, consuming plum juice for eight weeks was found to improve insulin sensitivity and decrease levels of certain inflammation markers in the body.

How to Incorporate Plums into Your Diet

Now that you know the health benefits of plums, it’s time to start incorporating them into your diet. Here are a few ways to do so:

1. Eat Plums as a Snack
   

   One of the easiest ways to add plums to your diet is to simply eat them as a snack. Keep a bowl of fresh plums on your kitchen counter or pack them in your lunch bag for a healthy and delicious snack.

2. Add Plums to Smoothies
   

   Plums can be a great addition to smoothies. Simply add a few fresh or frozen plums to your favorite smoothie recipe for added flavor and nutrients.

3. Use Plums in Salads
   

   Plums can be a tasty addition to salads. Try adding sliced plums to a salad with mixed greens, goat cheese, and walnuts for a delicious and healthy meal.

4. Bake with Plums
   

   Plums can also be used in baking. Try making a plum crisp or pie for a healthy dessert option.

Conclusion

Plums are a delicious and nutritious fruit that offer a range of health benefits. They are high in fiber, antioxidants, and essential nutrients like vitamin K. They may also help protect against chronic diseases, improve bone health, and regulate blood sugar levels.

Whether you eat plums fresh, dried, or cooked, there are many easy ways to incorporate them into your diet. So why not add some plums to your grocery list today and start reaping the health benefits? Your body will thank you!