With the arrival of summer, the fruit stalls in the market begin to fill with tempting plums. Every year in May ~ October, it is the time for plums to be on the market, especially in July and August, which is the peak season for plum sales.
Prunes can be large or small, and they are bright in color, with red, purple, green, yellow, or orange skins and pink, yellow, or orange flesh. With a sweet and sour taste, it's a great choice for cooling off in summer.
有叶子的成熟李子Ripe plums with leaves
Benefits of eating plums
The nutrients of plums are not as prominent in fruits, such as vitamin C is only 5mg per 100g (equivalent to apples), and β carotene is only 150 micrograms. However, the absence of a high content of nutrients does not mean that plums are not worth eating, because:
1
Low in calories and helps in "weight loss"
Prunes are an ideal choice for people who are losing weight. The calories per 100 grams of plums are only 38 kilocalories, which means you can enjoy the delicious taste of the fruit without worrying about consuming too many calories.
You know, our common fruits can be much higher in calories than plums. The calories of plums are about half of those of persimmons, pears, and pomegranates.
Source: Food Composition Tables (6th Edition/Standard Edition)
In addition, the dietary fiber in prunes can increase satiety, help control appetite, and reduce the intake of other high-calorie foods.
2
Low sugar and low glycemic index "blood sugar control"
Because fruits contain sugar, they are a "taboo" in the diet for some friends with abnormal blood sugar and weight loss. But in fact, as long as you choose the right fruit, you will not have health problems while providing nutrition.
Prunes are a good choice. You know, the vast majority of fruits have a sugar content of more than 10%. Whereas, plums have a lower sugar content, 100g of plums only have 8.7g of sugar. Moreover, plums raise blood sugar slowly, with a glycemic index (GI) of only 24, which is lower than apples (36), and for diabetics, eating prunes in moderation can help control blood sugar.
3
Antioxidant rich in "anti-inflammatory"
Although the nutrition of plums is not outstanding, the phyto-active ingredients are quite good. In an article in the Nutrition Journal, plums were among the 3,139 foods that were compared for their antioxidant content.
Prunes are rich in antioxidants and anti-inflammatory, such as anthocyanins, carotene, and flavonoids. In particular, those plums with deep colors, such as black brin, red brin, hibiscus plum, and prune, are a treasure trove of these ingredients. In particular, the proanthocyanidins and bayberry flavonoids of black brin, and the polyphenol content and antioxidant capacity of red brin are quite prominent.
According to research, regular consumption of plums has non-negligible benefits in improving blood lipid levels and maintaining cardiovascular health.
4
Sorbitol + dietary fiber "relieves constipation"
Prunes contain a certain amount of sorbitol, 5.4g in 100g. This substance enters the intestines and increases osmotic pressure, making the poop less dry. The dietary fiber in it is an assist, which can stimulate intestinal peristalsis and promote bowel movements, thereby relieving constipation. This is undoubtedly good news for people who often suffer from constipation.
Just think about why many constipation foods have prunes, prune juice, dried prunes, fresh prunes......
It turns out that prunes are "plums" and not "plums"
1
Plums are relatives of peaches and apricots
Prunus belongs to the Rosaceae family, and belongs to the same large family as peaches, apricots, plums and other fruits.
This seemingly ordinary fruit actually has a long history of cultivation and a wide geographical distribution. Plums were first grown in China thousands of years ago. Subsequently, plums spread to Japan, parts of Europe, and the United States. Today, there are more than 2000 varieties around the world. On the mainland, from the northeast to the southwest, from the coast to the inland, plums can be found in almost all parts of the country.
2
Prunes turned out to be plums
There are many types of plums, and there are three main types of plums on the market: European plums, Chinese plums and hybrid plums. Well-known are Hebrin (a cross between Chinese plum and European plum), Sanhua plum (Chinese plum, a Chinese landmark product in Wengyuan County, Guangdong), and green crispy plum (Chinese plum), each with its own unique flavor and nutritional value.
However, there is another fruit that people don't know is also a plum - prunes. Although there is a "plum" in the name, prunes are actually plums, belonging to European plums, and are veritable plums. Prunes not only have a moderate sweet and sour taste, but are also rich in dietary fiber and antioxidants, which are good for promoting digestion and preventing diseases.
Rumors about plums
According to folk legend, "peaches raise people, apricots hurt people, and bury dead people under plum trees", and plums are regarded as potentially harmful to the human body, and may even be fatal.
Many friends wanted to eat plums, but because of the rumors, they ate carefully. In fact, the problem of plums is mainly in the following two aspects:
1
Tannic acid affects protein digestion
Prunes contain a certain amount of tannic acid, and even more in unripe plums. Therefore, if you eat unripe plums or eat a lot, the tannic acid in it will affect the digestion and absorption of protein, resulting in abdominal pain or bloating.
Therefore, it is not recommended to eat underripe plums, even if they are ripe, they should be eaten in moderation.
2
Toxic hydrocyanic acid in the pit
In addition, plum kernels contain cyanogenic glycosides, which can be hydrolyzed into toxic hydrocyanic acid after consumption, which may cause poisoning. But as long as we don't eat nuclear, we don't have to worry about this problem at all.
Image source: Encyclopedia of Chinese Nutritional Science (2nd Edition/Volume I)
In general, "burying the dead under the plum tree" is an exaggeration.
It is also said that plums have a sour taste, which can cause stomach acid to increase and hurt the stomach.
In fact, the fruit acid in plums can indeed stimulate gastric acid secretion, as long as it is not excessive, for friends with healthy stomachs, there is no need to worry about stomach discomfort.
However, if you have too much gastric acid secretion, such as gastric ulcer patients, it is recommended to choose plums that are sweet and less sour and eat them in small quantities to avoid aggravating the condition.
Precautions for eating plums
If you want plums to bring the most benefits to your health, you need to know how to eat them scientifically. Although plums are good, you should also pay attention to the following points to add points to your health.
1
I choose the mature
Ripe plums have a sweet taste, less sourness, and good palatability. When buying, the choice is relatively stiff, but slightly "elastic" when gently squeezed. If the plums you buy are relatively ripe and you are not in a hurry to eat them, it is recommended to put them in the refrigerator.
Unripe plums, on the other hand, are not only more sour, but also contain more tannic acid. As mentioned above, tannic acid affects the absorption of protein, in addition to it, it can also form precipitates with minerals such as calcium, iron and zinc, and can also form complexes with vitamin B12 to reduce utilization and affect overall nutrition.
2
Eat with the skin
Whether it's antioxidant activity or the content of antioxidants such as polyphenols, plum peel is stronger than pulp. In addition, plum peel is also high in crude fiber, which is also good for promoting intestinal peristalsis and relieving constipation.
When eating plums, wash the peel and eat it more nutritious with the skin. However, if you have to eat unripe plums, it is recommended to remove the skin (tannin more).
3
Eat between meals
Studies have shown that eating prunes or dried prunes between meals will increase satiety, reduce calorie intake for the next meal, and help stabilize blood sugar. So, if you're a snacking, swap out unhealthy snacks for prunes or dried prunes.
4
Do not exceed 350g per day
The Dietary Guidelines for Chinese Residents recommend that it is recommended to eat 200~350g of fruits per day. However, considering that the flavor and nutrition of different fruits are different, it is recommended that plums can be eaten with other types of fruits, 5~7 pieces per day for small ones, and 2 or 3 pieces for large ones.
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Source | Popular Science China
Review丨Zhang Yu, Researcher/Ph.D., Chinese Center for Disease Control and Prevention, National Health Science Popularization Expert