SAEDNEWS: Green plum, also known as greengage or Alucheh in Persian, is a popular fruit enjoyed for its refreshing, tangy flavor. Below, we’ll explore its nutritional value, potential health benefits, and calorie content.
According to Saednews, Green plums, known as gojeh sabz in Persian, are among the most popular fruits of spring. Their pleasantly sour flavor makes them a favorite seasonal snack, while their nutritional content may also provide several health benefits.
Green plums contain antioxidants, vitamin C, fiber, and several B vitamins. They have been associated with supporting digestive health, immunity, healthy gums and teeth, and overall nutrition.
Every 100 grams of green plums contains approximately 47 calories.
Nutrient | Amount per 100 g |
|---|---|
Calories | 47 kcal |
Carbohydrates | 8.51 g |
Fat | 2.84 g |
Protein | 1.6 g |
Fiber | 0.5% of daily requirement |
Vitamin A | 5% of daily requirement |
Vitamin B1 (Thiamine) | 2.1% |
Vitamin B2 (Riboflavin) | 1.9% |
Niacin | 2.8% |
Vitamin C | 13% |
Calcium | 5.1% |
Phosphorus | 2.2% |
Iron | 5% |
Potassium | 3.6% |
1. Supports digestive health
The fiber found in green plums can support normal digestive function and bowel movements. Their fiber and vitamin C content may also help reduce constipation and digestive discomfort.
2. Supports the immune system
Regularly eating green plums as part of a balanced diet can contribute to immune health. Their antioxidant compounds may help protect cells from oxidative stress and support the body's natural defenses.
3. Promotes healthy teeth and gums
Green plums provide vitamin C, which is important for healthy gums and connective tissues. Eating them raw may also stimulate saliva production.
4. May support healthy iron absorption
Because green plums contain vitamin C, they can contribute to better absorption of iron from plant-based foods. Vitamin C is also important for normal blood formation.
5. Can fit into a weight-management diet
Green plums are relatively low in calories and provide fiber and vitamin C. They can be enjoyed as a light snack or added to salads as part of a balanced diet.
6. Provides antioxidant protection
The antioxidant compounds in green plums may help protect cells from oxidative stress caused by free radicals.
7. Supports respiratory health
The antioxidants and vitamins found in green plums contribute to overall health. However, claims that green plums specifically prevent asthma, lung cancer, colds, or chronic lung disease should not be considered established medical treatments.
8. Supports healthy aging and vision
Green plums contain vitamin A-related nutrients and antioxidants that contribute to normal vision and cellular health. They can be a nutritious addition to the diets of older adults and people recovering from illness.
9. Supports normal kidney and urinary function
Green plums have traditionally been described as having a mild diuretic effect. However, claims that they can dissolve or remove bladder stones should not replace medical treatment.
Eating too many green plums may cause bloating or stomach discomfort. Because they are naturally acidic and sour, frequent consumption may temporarily increase tooth sensitivity and contribute to enamel erosion.
People with acid reflux, gastritis, or other sensitive stomach conditions may find that large amounts worsen stomach pain, heartburn, or reflux symptoms.
Green plums are traditionally eaten with golpar (Persian hogweed spice) to balance their sour taste. Most importantly, the pits of unripe stone fruits should not be eaten, as they can contain compounds that may release toxic substances when crushed or chewed.
Green plums have traditionally been used in Persian dietary practices for various purposes, including supporting digestion and general health. They contain vitamins C and B, antioxidants, and vitamin A precursors, all of which contribute to normal metabolic and cellular functions.
Some traditional sources also associate green plums with benefits for gout, rheumatism, night blindness, blood pressure, blood lipids, and cardiovascular health. However, these should be regarded as traditional or potential nutritional benefits rather than proven treatments for medical conditions.
Green plums are a low-calorie, nutrient-containing seasonal fruit that can be a healthy addition to a balanced diet. Their vitamin C, fiber, antioxidants, and other micronutrients may support digestion, immunity, oral health, and general well-being. For the best results, enjoy them in moderate amounts and avoid eating the pits.
