Plums, wild (Northern Plains Indians)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
147
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 142 (96.6%) |
| Protein | 2.8 (1.9%) |
| Fat | 2.5 (1.7%) |
| Total | 147 (100%) |
Serving: 1 cup [161g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 123 (76.7%) |
| Carbohydrate | 35 (22.0%) |
| Ash | 1.2 (0.8%) |
| Protein | 0.7 (0.4%) |
| Fat | 0.3 (0.2%) |
| Total | 161 (100%) |
Serving: 1 cup [161g]
Benefits
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High in vitamin C which is an antioxidant that protects cells from free radical damage
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Contain fiber that aids digestion and promotes regularity
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Rich in antioxidants that fight inflammation and may reduce risk of chronic diseases
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Low in calories at only 40 calories per plum and contain no fat or cholesterol
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May help lower blood pressure due to potassium content
Risks
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High in natural sugars which can contribute extra calories if consumed in large quantities
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May cause allergic reactions in individuals with plum or tree nut allergies
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Skin and seeds contain cyanogenic glycosides which can potentially release cyanide if improperly prepared or consumed in large amounts
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May cause gastrointestinal issues like diarrhea or upset stomach if under-ripe or spoiled fruit is consumed
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Nutritionally dense but removal of skin and seeds results in loss of fiber, vitamins, and minerals
Additional Information
Plums, wild (Northern Plains Indians), also known as Prunus americana, are small, juicy fruits that have been consumed by Native American tribes for centuries. These plums offer several nutritional benefits and risks that are important to consider.
Nutritional Benefits:
1. Rich in vitamins and minerals: Wild plums are a good source of essential vitamins such as vitamin C, vitamin A, and vitamin K. These vitamins play a crucial role in maintaining a healthy immune system, promoting good vision, and supporting blood clotting, respectively. Additionally, plums contain minerals like potassium, magnesium, and manganese, which are essential for various bodily functions including nerve function, muscle contraction, and bone health.
2. High in dietary fiber: Wild plums are a great source of dietary fiber, which aids in digestion and helps prevent constipation. Fiber also promotes a feeling of fullness, which can be beneficial for weight management and reducing the risk of overeating.
3. Antioxidant properties: Plums, particularly the dark-skinned varieties, are rich in antioxidants. These compounds help protect the body against oxidative stress and damage caused by harmful free radicals. Antioxidants have been linked to a reduced risk of chronic diseases such as heart disease, certain cancers, and age-related macular degeneration.
4. Hydration: Plums have a high water content, which contributes to hydration and helps maintain optimal bodily functions. Staying hydrated is essential for overall health and supports various bodily processes, including circulation, temperature regulation, and nutrient transportation.
Nutritional Risks:
1. Natural sugars: Wild plums contain natural sugars, which can contribute to calorie intake if consumed in excess. While these sugars are not necessarily harmful, individuals with diabetes or those watching their sugar intake should consume plums in moderation and account for the carbohydrates they provide.
2. Oxalates: Plums, like many other fruits, contain oxalates, which can form crystals and contribute to the development of kidney stones in susceptible individuals. For those with a history of kidney stones or who are at risk, it is advisable to moderate plum consumption and ensure adequate fluid intake to help prevent stone formation.
Incorporating Wild Plums into a Balanced Diet:
Including wild plums as part of a balanced diet can be a nutritious choice. They can be enjoyed fresh, added to salads, or used in various culinary preparations such as jams, jellies, or baked goods. To maximize the nutritional benefits of wild plums while minimizing risks, it is advisable to:
1. Practice portion control: Enjoy wild plums in moderation, considering their sugar content and overall calorie intake.
2. Combine with other nutrient-dense foods: Pair wild plums with a variety of other fruits, vegetables, whole grains, lean proteins, and healthy fats to create a well-rounded meal or snack.
3. Stay hydrated: Since plums have a high water content, they can contribute to hydration, but it is important to drink enough water throughout the day to support overall hydration and help prevent kidney stone formation.
4. Consider individual dietary needs: If you have specific dietary concerns, such as diabetes or a history of kidney stones, it is advisable to consult with a healthcare professional or registered dietitian to determine the appropriate amount of wild plums to include in your diet.
In conclusion, wild plums offer several nutritional benefits, including vitamins, minerals, fiber, and antioxidants. However, it is important to be mindful of their natural sugar content and oxalate levels. By incorporating wild plums into a balanced diet and considering personal dietary needs, they can be a delicious and nutritious addition to one's overall eating pattern.