Plums are a seasonal fruit from June to August. They contain approximately 871% water and are rich in natural sugars such as glucose and fructose. When you are feeling exhausted during the summer, eating just one or two can give you a natural boost of energy.
The reason plums are so well-known for their health benefits isn't simply because they taste good. It is because this single fruit contains various functions that care for the body, ranging from promoting digestion to providing antioxidants. In this article, we will thoroughly explain exactly how plums affect our bodies and how to consume them to maximize their effectiveness.
Natural Energy Booster, How Plums Relieve Fatigue
The glucose, fructose, and potassium in plums work together to help you recover from fatigue quickly. In particular, potassium is a mineral that maintains the body's fluid balance and supports muscle function, efficiently replenishing electrolytes lost through sweat during the summer.
If you eat two or three plums after a workout or when your stamina is depleted due to the heat, the fast-absorbing natural sugars are converted into energy while simultaneously replenishing necessary minerals. Unlike artificial beverages or energy drinks, plums are known as a food that helps recover from fatigue while placing less strain on the body.
That is why it earned the nickname "natural summer fatigue reliever.".
From digestion to constipation relief, a reliable ally for gut health
One of the reasons plums are receiving particular attention is Sorbitol and dietary fiber It is thanks to you. Sorbitol draws moisture into the intestines to aid natural bowel movements, and dietary fiber serves as food for beneficial gut bacteria, improving overall digestive health.
It stimulates gastric juice secretion, making the digestive process more active, which helps maintain an appropriate time for food to pass through the intestines. However, since it is highly acidic, consuming large amounts on an empty stomach may cause heartburn, so it is best to take it slowly after a meal.
If you have a sensitive stomach or sensitive digestion, start with 1 or 2 at first and see how your body reacts.
The reason it is rich in antioxidants lies in the peel.
The deep color of plums is a sign that they are rich in antioxidants. Antioxidant components such as anthocyanins and polyphenols help prevent cell damage and reduce inflammation. In particular, the peel contains the most anthocyanins, so it is nutritionally advantageous to wash it thoroughly and eat it with the peel on.
These ingredients eliminate free radicals that accelerate aging, contributing to maintaining skin elasticity and overall antioxidant activity within the body. If you consistently consume plums during the summer, when oxidative stress caused by UV exposure is high, you can expect a protective effect from within the body.
The reason you can feel safe even while dieting
Plums are relatively low in calories, at about 40kcal per 100g, and thanks to their abundant water and dietary fiber, they provide a long-lasting feeling of fullness. Since this long-lasting satiety naturally leads to a reduction in the intake of other foods, it has a positive effect on weight management.
However, rather than eating it only as a dessert, consuming it with protein results in a more moderate glycemic index and helps you feel full for longer. It is even more effective when eaten with Greek yogurt or nuts.
You should keep in mind that since they contain sugar, eating too much can actually lead to weight gain. About 2 to 4 pieces a day is an appropriate intake.
Fresh plums or dried plums, which is the better choice?
Both fresh plums and dried plums (prunes) help relieve constipation, but they have different characteristics. While dried plums have their nutritional value concentrated during the drying process, resulting in a stronger effect, their sugar content is also concentrated. Therefore, if you are on a diet, fresh plums are recommended.
Fresh plums also contain sorbitol, but the content is lower than that of dried plums, so consistent consumption is necessary if the goal is to improve constipation. In any case, fresh fruit allows you to consume more dietary fiber than juice or preserves, making it more beneficial for digestive health.
| division | Fresh plums | Dried plums (prunes) |
|---|---|---|
| dietary fiber | Appropriate amount | Concentrated |
| Sugar | General | Highly concentrated |
| Sorbitol | Contains a small amount | More |
| Recommended intake | 2~4 | A smaller amount |
Key Tips for Choosing and Storing Plums
When choosing plums, check their firmness first. If they are slightly firm, letting them ripen at room temperature for about a day will make them even sweeter. It is best to avoid plums that are too soft, as they are likely to spoil.
You can maintain freshness for longer by storing them in the refrigerator unwashed. Washing them thoroughly just before eating removes the wax on the surface, allowing for better nutrient absorption.
You need to be especially careful with these kinds of people
If you have diabetes or kidney disease, you must consult with a medical professional before consuming. This is because the sugar and potassium in plums can affect disease management. In particular, if you have kidney disease, there may be restrictions on potassium intake, so please seek expert advice.
It is safe for people with irritable bowel syndrome or very sensitive digestion to start with a small amount. This is because sorbitol and acidic components can cause a sensitive reaction.
Excessive consumption may cause diarrhea, abdominal pain, and bloating, so eating it consistently while adhering to the appropriate amount is the way to properly enjoy the benefits of plums.