Plums are summer fruits that combine freshness, taste and health benefits. They contain a high percentage of:
- Water, useful for hydration
- dietary fiber
- Vitamins, particularly A, C and K
- Mineral salts (including potassium, in high amounts)
- and, in the black- or blue-skinned varieties, also of anthocyanins, antioxidant pigments that protect the cardiovascular system, improve the elasticity of blood vessels, counteract the oxidation of LDL cholesterol and help keep blood pressure under control.
Sodium-potassium balance: why it is important
One of the nutritional advantages of plums is their high potassium content combined with very low sodium content.
This helps balance the sodium-potassium balance, which is often unbalanced in the modern diet and is responsible for water retention and hypertension.
How to use plums in cooking
Plums are versatile and, in addition to being perfect eaten fresh, lend themselves to many preparations:
In sweet recipes:
- ideal for muffins, tarts, cakes
- Excellent for making jams or preserves.
In savory recipes:
Their natural sweetness goes well with stronger flavors. Try them in:
- Salads with taggiasca olives, vegetable feta, walnuts and balsamic vinegar
- Dishes made with barley or other whole grains
- Summer pairings with arugula, spinach or herbs.
Fresh or dried: good all year round
Although their seasonality is summer, plums can be eaten:
- Dried (the famous prunes)
- In the form of a dehydrated snack.
These versions retain some of their nutritional properties, particularly fiber and minerals, making them useful year-round.
In summary: why to choose plums
- Rich in water, fiber and sorbitol for the well-being of the body
- High potassium content, important for the heart
- Source of anthocyanins for vascular protection
- Versatile in cooking, sweet or savory, fresh or dried.
Plums are a small natural ally for our well-being, combining taste, health and convenience. Take advantage of them when they are in season, but don’t forget them during the other months of the year either!
by dietitian Alessandra Zanini
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