Green Plum: A Storehouse of Health

Green Plum: A Treasure Trove of Health Benefits As summer arrives, green plums take their place on store shelves as a veritable treasure trove of health, thanks to the vitamins and minerals they contain. Rich in vitamins A, C, and K, as well as the minerals potassium and phosphorus, green plums also contain antioxidant compounds such as beta-carotene, lutein, and zeaxanthin. Thanks to their high vitamin C content, they exhibit antioxidant effects, strengthening the immune system and protecting heart health. This vitamin, which is important for skin health, also accelerates wound healing. Moreover, green plums are quite low in calories. A serving of 10 plums (100 grams) contains only 50 calories. To benefit from the advantages of green plums, you can consume 1-2 servings per day. Nilay Öngen, Nutrition and Dietetics Specialist at Acıbadem Altunizade Hospital, stated that green plums must not be consumed with salt. She explained as follows: "High salt intake can cause edema in the body. It can also negatively affect heart, kidney, and bone health. Additionally, in individuals with stomach problems, consuming large amounts of green plums on an empty stomach can lead to gas formation."

Nutrition and Dietetics Specialist Nilay Öngen explained the benefits of green plums and provided important recommendations and warnings!

Supports heart health

Green plums can have a protective effect against heart disease. One serving contains 157 mg of potassium. The potassium content regulates the work of heart muscles and can lower blood pressure, helping prevent hypertension. Thanks to their fiber content, they also help reduce harmful LDL cholesterol. In addition, green plums, with their rich vitamin C content, can play a role in repairing damaged blood vessels.

Helps control weight

Being a low-calorie fruit, green plums can support weight control through this characteristic. Nutrition and Dietetics Specialist Nilay Öngen noted that one serving of green plum contains only 50 calories, stating: "Additionally, due to its fiber and water content, it can increase satiety. Therefore, consuming 1-2 servings of plums per day in weight loss diets can help with weight loss."

Increases iron absorption

It covers 10 percent of daily vitamin C requirements. When foods containing vitamin C are consumed together with iron, they have an effect that increases iron absorption. If you have an anemia problem, you can benefit from this effect by consuming red meat as an iron source along with green plums and a salad rich in greens.

Maintains blood sugar balance

Green plums, due to their low glycemic index, support the regulation of blood sugar and after consumption, blood sugar rises in a more balanced manner. Compared to fruits like banana, grapes, melon, and watermelon, it provides better control of blood sugar. Nutrition and Dietetics Specialist Nilay Öngen explained: "Particularly for diabetic patients, consuming 10 raw almonds alongside green plums can create a balanced snack."

Can prevent constipation

Approximately 87 percent of it is composed of water. The consumption of this fruit, which is rich in water and fiber, can help create a healthy digestive system. Through increased bowel movements, constipation problems can decrease. Furthermore, recent research shows that a healthy digestive system plays a major role in preventing many diseases.

Important for teeth and bone structure

One serving of green plum contains 6.4 mcg of vitamin K and 16 mg of phosphorus. With these contents, it can strengthen bone and tooth structure. Emphasizing that "sufficient calcium and vitamin D should not be forgotten for this beneficial effect," Nutrition and Dietetics Specialist Nilay Öngen states: "On hot summer days, you can also try the green plum and cucumber yogurt recipe to both cool off and contribute to your bone and tooth health."

Delays wrinkle formation

Green plums are a fruit rich in vitamins A and C, which have antioxidant properties. These antioxidant vitamins in their content fight free radicals that cause skin damage. Additionally, vitamin C supports collagen production, preserving skin elasticity. This way, it delays the formation of wrinkles and aging. In individuals with vitamin C deficiency, wound healing time can be prolonged, making it even more important to meet daily requirements.

Important for eye health

Green plums contain antioxidant compounds such as beta-carotene, lutein, and zeaxanthin. One serving contains 190 mcg of beta-carotene. Free radicals formed in the body can lead to eye diseases such as cataracts, night blindness, and macular degeneration. Green plums, with these antioxidant compounds they contain, fight free radicals and help protect eye health.