Green plum, also known as Japanese plum, Chinese plum or ume, is a unique fruit that is highly valued in various cultures around the world. This fruit is packed with vitamins, minerals, antioxidants, and anti-inflammatory compounds that provide numerous health benefits. In this article, we’ll delve into the anti-inflammatory and bone health benefits of green plum, along with its nutritional values and information on food combining.
Nutritional Values of Green Plum
Green plum is a low-calorie fruit but is incredibly rich in essential nutrients. A single 100g serving of green plum contains*:
- Calories: 39
- Carbohydrates: 9.6 g
- Protein: 0.7 g
- Fat: 0.1 g
- Fiber: 1.3 g
- Vitamin C: 43% of the daily value (DV)
- Vitamin K: 8% DV
- Iron: 5% DV
- Calcium: 2% DV
- Magnesium: 2% DV
*USDA National Nutrient Database for Standard Reference
Anti-Inflammatory and Immune System Benefits
Green plum contains a potent anti-inflammatory compound called shikimic acid. This acid plays a vital role in the production of cytokines that regulate the immune system and reduce inflammation. Additionally, green plum is an excellent source of antioxidants, which help neutralize free radicals and prevent oxidative damage to cells. The combination of shikimic acid and antioxidants in green plum makes it a superfood for fighting inflammation and supporting the immune system.
Bone Health Benefits
Green plum is an excellent source of vitamin K, which plays a crucial role in bone health. Vitamin K helps maintain healthy bones by improving calcium absorption and reducing urinary excretion of calcium. Studies have shown that adequate vitamin K intake can reduce the risk of fractures and improve bone density in postmenopausal women.
Food Combining Information and Dietary Guidance
Green plum has a tangy and sour taste, and it is commonly used in Asian cuisines to make pickles, sauces, and condiments. Green plum pairs well with salty and umami flavors, making it an ideal ingredient in savory dishes like stews, soups, and stir-fries. Additionally, green plum juice or vinegar can be added to drinks to improve digestion and boost the immune system.
When it comes to food combining, green plum is best paired with alkaline-forming foods like leafy greens, cucumbers, and avocados. Avoid combining green plum with acid-forming foods, as this may lead to upset stomach and digestion issues.
Anti-Inflammatory Smoothie Recipe
This anti-inflammatory smoothie recipe is a perfect way to enjoy the goodness of green plum any time of the day:
Green Plum and Ginger Smoothie
Ingredients:
- 2 green plums, pitted and chopped
- 1 small banana, peeled and sliced
- 1 cup of unsweetened almond milk
- 1 teaspoon of grated fresh ginger
- 1 teaspoon of honey (optional)
Directions:
- Add all the ingredients to a blender and blend until smooth.
- Pour into a glass and enjoy!
Conclusion
Green plum is an impressive fruit that offers numerous health benefits, including anti-inflammatory effects and bone health benefits. It is packed with essential nutrients, antioxidants, and anti-inflammatory compounds, making it an excellent addition to any healthy diet. Don’t miss out on the other anti-inflammatory fruits and herbs in our collection, and thank you for reading!
If you love anti-inflammatory fruits, check out the rest of our fruits section here, or pop over to our anti-inflammatory herbs section, where you can find powerful goodness to add to any autoimmune smoothie. Thank you for your time!