With their sweet and tangy flavor, dried plums are a popular choice for both snacking and cooking.
In this comprehensive guide, we will explore the many benefits of dried plums, their nutritional value, and how you can incorporate them into your diet for better health.
Health Benefits of Dried Plums
Dried plums are packed with essential nutrients that can benefit your overall health in numerous ways.
One of the key benefits of dried plums is their high fiber content.
Fiber is important for digestive health, and dried plums are an excellent source of both soluble and insoluble fiber.
Soluble fiber helps regulate blood sugar levels and cholesterol, while insoluble fiber promotes healthy digestion and regular bowel movements.
Dried plums are also rich in antioxidants, which help protect your cells from damage caused by free radicals.
Antioxidants play a key role in preventing chronic diseases such as heart disease, cancer, and diabetes.
The antioxidants found in dried plums include phenolic compounds, beta-carotene, and vitamin C.
In addition to fiber and antioxidants, dried plums are a good source of vitamins and minerals.
They contain significant amounts of vitamin K, vitamin A, potassium, and magnesium, all of which are important for maintaining healthy bones, eyes, and muscles.
Dried plums also contain iron, which is essential for the production of red blood cells and oxygen transport in the body.
Uses of Dried Plums
Dried plums can be enjoyed in a variety of ways, making them a versatile ingredient to have in your kitchen.
One of the most common uses of dried plums is as a snack on their own.
Their sweet and chewy texture makes them a satisfying and healthy alternative to sugary treats.
Dried plums can also be added to trail mixes, granola bars, and baked goods for an extra burst of flavor.
In cooking, dried plums can be used in both sweet and savory dishes.
They pair well with meats such as pork and chicken, adding a touch of sweetness to savory dishes.
Dried plums can also be chopped and added to salads, pilafs, and stir-fries for a pop of flavor and texture.
In desserts, dried plums can be stewed and served over ice cream or yogurt, or baked into cakes and pies for a delicious treat.
Nutritional Value of Dried Plums
Dried plums are a nutrient-dense food, meaning they provide a high amount of nutrients relative to their calorie content.
A one-ounce serving of dried plums, which is about 5-6 prunes, contains approximately 100 calories and provides the following nutrients:
- Fiber: 3 grams
- Vitamin K: 17% of the Daily Value (DV)
- Vitamin A: 9% of the DV
- Potassium: 5% of the DV
- Iron: 3% of the DV
- Magnesium: 2% of the DV
Dried plums are also a good source of phytonutrients, which are plant compounds that have been associated with various health benefits.
These include phenolic acids, flavonoids, and beta-carotene, which have antioxidant and anti-inflammatory properties.