Micah Stanley
Whether plum jam, couscous with dried plums, plum dumplings, or plum cake: plums are a particularly sweet temptation. It is often forgotten that plums are also convincing as a remedy.
Plums, damsons and mirabelle plums
The plum (Prunus domestica) belongs to a very large family. In our latitudes, the oval-shaped blue plum and the round yellow mirabelle plum are probably the best-known subspecies of the so-called house plum.
The somewhat derogatory term “You plum!” Incidentally, this is due to the fact that the plums were considered to be of higher quality in comparison, but only because the plum stone is more difficult to separate from the pulp and not for reasons of taste or health.
Today there are around 2,000 plum varieties worldwide, which show a colorful variety and can differ greatly in terms of color, shape, size, and taste.
Some of the fruits are as small as a cherry, others as big as a baseball. There are red, purple, black, blue, yellow, and even green plums – some taste particularly sweet, others quite tart.
The Plum – The Tree of Life
Plums are one of our oldest cultivated fruits and have been cultivated for thousands of years. People realized early on that plums not only taste great but also have healing properties.
In addition to the fruits and their kernels, the wood, leaves, and resin of the plum tree were also used to treat a wide variety of ailments. So e.g. For example, the resin was dissolved in wine and administered for kidney and bladder disorders, while the bark extract was very popular as a styptic.
As early as the 1st century AD, the Greek doctor Pedanios Dioscorides described in his writing Materia Medica that plums regulate digestion in a natural and gentle way – a healing effect that is still highly valued.
But to which ingredients do we actually owe the positive effect of plums on health?
Plums make the pounds tumble
Plums taste very juicy because they consist of around 80 percent water. They are therefore a wonderful thirst quencher on hot summer days and can also help with weight loss. 100 grams of plums have only 47 kcal, contain hardly any protein, and practically no fat.
100 grams of plums also contain 10 grams of carbohydrates, of which 1.5 grams are fiber, and – depending on the variety – up to 10 grams of sugar. Of all plums, plums contain the most fruit-specific sugar, which makes them particularly good sources of energy.
Furthermore, plums stimulate carbohydrate metabolism. They bind superfluous fats in the intestines and inhibit the conversion of carbohydrates into fats. So if you would like to shed pounds, plums are an ideal food.
Plums stimulate digestion
Plums promote digestion and counteract constipation. This digestive effect is u. due to the pectins and the cellulose. These are dietary fibers that have a strong swelling capacity. This exerts a stimulus on the intestines, which increases intestinal movement and stimulates digestion.
In addition, pectins help detoxify heavy metals and lower cholesterol levels. However, keep in mind that you can only benefit from the pectins if you also eat the peel of the plum.
Prunes, which can be bought all year round, are particularly practical for the purpose of digestive aid. You simply soak them in a little water overnight and eat them the next morning, including the soaking water. You can, for example, use them very well in a breakfast smoothie or in muesli.
However, the plum JUICE also has a laxative effect, although it contains significantly less fiber than the whole fruit. Consequently, other ingredients must also be responsible for this effect. These include sugar alcohols such as sorbitol, but also fruit acids such as oxalic acid and especially malic acid, which can sometimes be very helpful in fibromyalgia.
Prunes: Malic acid helps with fibromyalgia
Fibromyalgia is a chronic disease that is considered very difficult to treat. Symptoms include B. chronic pain, tension, tiredness, and exhaustion – the causes are still unclear. However, researchers from the University of Texas have found that when combined with magnesium, malic acid can be very effective in reducing pain.
Although this study used isolated malic acid, further research has shown that symptoms can be significantly improved simply by switching to a vegan diet or a predominantly raw vegetarian diet. Of course, the plums should not be neglected, because they even contain more malic acid than apples!
Plums contain many different vital substances
Plums contain many vitamins of the B complex, e.g. B. vitamin B1, which strengthens the nerves, reduces stress, and promotes performance. Since the trace elements zinc and copper also work against nervous restlessness, irritability, and depression, plums not only contribute to physical health, but also to mental well-being.
The nutritional values of the plum
Per 100g of plums (3):
- Energy: 45 kcal / 187 kJ
- Carbohydrates: 10g
- Protein: 0.6 g
- Fat: 0.17g
The vitamins and minerals of the plum
The stated values refer to the fresh plum. Prunes usually contain significantly higher amounts, especially in the area of minerals. For example, while fresh plums only provide 0.4 mg of iron per 100 g, dried plums provide 2.3 mg. However, large quantities of very sweet prunes can rarely be eaten, so the higher mineral content can hardly be used.
Plums: Carotenoids are good for the eyes
Prunes also contain significant amounts of carotenoids such as B. beta-carotene (precursor of vitamin A), lutein, and zeaxanthin.
Carotenoids are a health boon as they prevent many diseases such as B. prevent cancer, arteriosclerosis, rheumatism, Alzheimer’s as well as Parkinson’s, and cataracts, and counteract the aging process.
Zeaxanthin and lutein are pigments found in the retina of the eye and act as a filter that protects the visual organ from excessive exposure to light. In ophthalmology, zeaxanthin is becoming increasingly important because the substance can prevent retinal diseases.
Plums: Polyphenols contribute to health
Furthermore, the plum is rich in polyphenols. These include e.g. B. the anthocyanins, which give the fruit a red, violet, and dark blue color.
While carotenoids are found particularly in yellow plums, e.g. B. in Mirabelle plums, the anthocyanins are found in the skin AND in the flesh of the blue plum. There are five times as many anthocyanins in plums as in peaches, in which these plant pigments are virtually only hidden in the skin.
Polyphenols should i.a. increase the immune system, protect against cardiovascular diseases and act against inflammation and cancer.
Plum extract clears cancer cells
It has been proven several times that plums can protect against tumors. For example, researchers at Texas A&M University have shown that plum extract is effective against breast cancer cells.
The most active ingredients included the polyphenols, but also e.g. B. the chlorogenic acid. dr David Byrne has suggested that plum extract can stunt cancer cells from growing and kill them while leaving healthy cells unaffected.
Plums protect against colon cancer
Not only fresh plums and plum juice help with digestive problems but also dried plums. Since persistent constipation almost doubles the risk of colon cancer, tasty fruits can also effectively protect against cancer.
In addition, prunes are said to improve intestinal flora. This happens because prunes promote the beneficial intestinal bacteria and thus the microbial metabolism in the large intestine.
The researchers at the above-mentioned A & M University are therefore of the opinion that eating prune regularly could be part of a nutritional strategy to sustainably reduce the risk of cancer.
Plums work against cravings
Researchers from the University of Illinois in Chicago have been able to show that prune – but also prune juice and prune powder – when consumed regularly can not only promote digestion and prevent cancer but also prevent obesity, as they skilfully counteract cravings.
The upside is that while plums taste sweet, they don’t cause a huge spike in blood sugar and insulin post-meal. In this way, plums can reduce the risk of diabetes and cardiovascular diseases.
Plums are good for the heart
Premenopausal women are much less likely to develop heart disease than men of the same age, but after menopause, the risk increases dramatically due to hormonal changes.
A two-year study with 160 subjects at Florida State University investigated whether prunes counteract this risk as well as the famous apple a day. The study participants had all already passed menopause and were divided into two groups. While group 1 ate 75 grams of dried apples per day, group 2 got the same amount of prunes.
In terms of weight loss and the reduction of “bad” LDL cholesterol, both groups were more or less equal, only in terms of total cholesterol, better results could be achieved with the dried apples. On the other hand, the plum group performed significantly better in terms of the CRP value (C-reactive protein) in the blood, which increases with inflammatory reactions and is considered a risk factor for the heart, but also for rheumatic diseases.
The researchers came to the conclusion that postmenopausal women can benefit greatly from both fruits.
Plums reduce the risk of osteoporosis
After menopause, women are also particularly at risk of developing osteoporosis, around 30 percent of them are affected. It is therefore also referred to as postmenopausal osteoporosis.
Several studies have now shown that plums can significantly reduce the risk of osteoporosis. For example, it was described at Florida State University that bone health can be sustainably promoted if prunes are eaten regularly.
At San Diego State University, on the other hand, research was carried out into how many prunes are actually needed to protect against osteoporosis. The study found that it is not necessary to eat 100 grams of prunes per day, as previously thought since 50 grams (4 to 5 prunes) are sufficient to prevent bone loss.
The plum in folk medicine
In traditional European folk medicine, the plum is nowadays only used as a laxative. Here it has such a resounding effect that the plum is even allowed to carry an officially approved so-called health claim (health-related statement). And so it says on many packs of plums: “Dried plums contribute to normal bowel function.”
With fresh plums, the recommendation is to eat 5 pieces in the morning – before the actual breakfast. It is important to chew the plums well and drink a large glass of water. If you don’t have any fresh plums available, you can – as described above – always fall back on prunes.
So it is best to soak the prunes in water in the evening before going to bed. Again, 5 plums are enough to clear constipation.
Far from Europe, however, other components of the plum tree are still used in addition to the fruit.
The bark of the plum tree counteracts enlargement of the prostate
In traditional African medicine, the bark of the plum tree has long been used successfully, for example, to counteract benign prostatic hyperplasia (BPH) – a benign enlargement of the prostate.
One cause of BPH is that testosterone levels in men decrease with age while estrogen levels remain the same. This creates an excess of estrogen, which slows down the natural cell death of prostate cells.
dr Jena and his team from Panjab University have now investigated whether this ancient remedy stands up to scientific study. They found that the bark not only works against inflammation and free radicals but is also able to balance the ratio between estrogen and testosterone. In this way, the risk of BPH can be reduced.
The plum in the kitchen
Whether plums, damsons, or mirabelle plums – many people swear by the motto: from hand to mouth. No wonder, because the delicious fruits are a healthy snack for in-between and also ensure enjoyable moments at work.
In the kitchen, however, plums are at their best – just the thought of plum cake or plum compote makes your mouth water. The negative thing about such delicacies, however, is that they are usually prepared with household sugar, which is known to have a less than a good reputation.
But plums also go well with savory dishes, as their sweetness creates a harmonious balance to salty, sour, or spicy dishes. How about, for example, a sweet and sour bean stew with plums or a vegetable couscous with prunes? spices such as Ginger, thyme, or chili add a special touch and increase the health value of the plum dish.
When baking, however, you are better off using plums, as they contain less water, do not break down as quickly and their aroma is better preserved.
Plum jam without sugar – the recipe
Plums have a natural sweetness, which is why you can safely do without industrial sugar when making desserts. If your plums are not as sweet as you would like them to be in a puree, simply add 100g pitted dried dates or 100ml yacon syrup.
Ingredients:
- 3 kg ripe plums (or damsons)
- 1 tsp cinnamon
- 1 tsp ground cloves
Preparation:
- Put the halved and stoned plums together with the spices in a sufficiently large, oven-safe pot or roaster.
- Now put the container without the lid in the oven for about 2 hours at 180°C.
- Stir the plum jam at regular intervals.
- Finely puree the mixture with a blender.
- Rinse the mason jars with hot water and put them in the oven for about 10 minutes.
- Fill the plum jam into the sterile mason jars and turn them upside down to create a vacuum.
Tip: If you split the plums along the belly seam, the two halves can be separated more easily.
You should keep this in mind when buying plums
When buying, make sure that the plums are blue all over and firm, smell pleasant, and do not show any mold.
The white film on the plum skin is by no means a residue of pesticides, but a natural and undamaged protective layer that should not be damaged when you buy it. So only wash your plums just before eating, otherwise, this protective layer will be destroyed and the fruit will spoil faster.
If you press the plum lightly with a finger and it gives slightly, it is ripe enough to eat.
When it comes to prunes, you should definitely opt for unsulphurised organic products, as the sulphurization releases vitamins such as e.g. B. vitamin B1 is destroyed. In addition, sulfur residues can lead to headaches, nausea, and stomach problems in sensitive people and even trigger asthma attacks.
Conventional dried fruits are also often gassed with methyl bromide to kill pests, a neurotoxin whose residues are not important to everyone.
Plums are hardly contaminated with pesticides
According to various sources, the plum is one of the less contaminated types of fruit. According to a study by the Bavarian State Office for Health and Food Safety, the plum stands out very positively compared to other types of stone fruit such as peaches, apricots, and the like.
The plums had by far the lowest average pesticide content per sample and also contained the lowest average number of residues. Almost a fifth of the plum samples was residue-free despite being conventionally grown. Nevertheless, the fruit should be washed thoroughly before consumption.
If you want to be on the safe side, you should opt for organic plums – the organic samples met all the requirements.
This is how plums should be stored
Plums continue to ripen at room temperature. However, if the plums are already ripe, they do best in the fridge and will keep there for up to a week and a half. Plums can also be frozen wonderfully. It is recommended to the core and halve the fruit beforehand. When it storms and snows in the cold season, it is a real pleasure to conjure up a delicious summer feeling on the table.
