Cherry plums are a natural hybrid of cherries and plums. These small, round stone fruits have thin, glossy red, yellow, or purple skin. They offer a delightful sweet-tart flavor, making them versatile. Though often overlooked, they are recognized for their taste and benefits.
Nutritional Powerhouse
Cherry plums are packed with beneficial compounds, making them a nutritious fruit. A 100-gram serving contains 45-55 calories and 1.5-2 grams of fiber. They are a source of vitamins, including Vitamin C (10-15% DV) and Vitamin A (8% DV) per 100 grams.
They also supply minerals like potassium (160-274 mg per 100g). Beyond vitamins and minerals, cherry plums contain beneficial plant compounds, rich in antioxidants like anthocyanins, flavonoids, and beta-carotene, especially in their vibrant skin.
Key Health Benefits of Cherry Plums
Digestive Health Support
Cherry plums support digestive well-being due to their fiber content. Fiber promotes regular bowel movements and prevents constipation. It also supports a healthy gut microbiome and overall digestive function. Additionally, some varieties contain sorbitol, a sugar alcohol with a mild laxative effect.
Antioxidant Protection
The concentration of antioxidants in cherry plums, including anthocyanins, carotenoids, and Vitamin C, helps protect the body. They neutralize free radicals, unstable molecules that cause cellular damage. By combating oxidative stress, these antioxidants can lower the risk of chronic diseases. This also reduces inflammation.
Heart Health Contributions
Cherry plums contribute to cardiovascular well-being. Potassium helps maintain healthy blood pressure. Fiber can lower LDL (“bad”) cholesterol. Antioxidants protect against cellular damage impacting heart health.
Immune System Boost
Cherry plums strengthen immune defenses. They are a source of Vitamin C, known for its immune role. Vitamin C helps stimulate white blood cell production, important for fighting infections. This vitamin, along with other antioxidants, helps combat inflammation and illness.
Skin and Eye Health
The nutrients in cherry plums support healthy skin and eyes. Vitamin A, in the form of beta-carotene, contributes to good vision by keeping the cornea moist and healthy. This nutrient, along with other antioxidants like zeaxanthin, supports macular function and visual acuity. Vitamin C also aids in collagen production, important for skin vitality and elasticity.
Incorporating Cherry Plums into Your Diet
Adding cherry plums to meals and snacks is simple, enhancing flavor and nutrition. Enjoy them fresh as a quick, healthy snack, offering a sweet-tart flavor. They also work well sliced into salads, adding vibrant color and a tangy note. They can also be incorporated into desserts, jams, or sauces.
They can also be juiced or dried. Their natural pectin helps create good consistency in jams or preserves. Their unique taste can complement both sweet and savory dishes.
Considerations and Best Practices
Enjoy cherry plums as part of a balanced diet. Wash thoroughly before eating. While generally safe, moderation is suggested; overconsumption may lead to digestive discomfort due to fiber and sorbitol.
Sourcing local or organically grown cherry plums can be a good practice to ensure freshness and minimize exposure to certain chemicals. For a small percentage of individuals, stone fruits like cherry plums can cause allergic reactions, so caution is advised if you have known fruit sensitivities. The pits contain amygdalin and should not be consumed.