The June plum, also known as yellow mombin or golden apple, is a tasty tropical fruit that packs a nutritious punch. This vibrant yellow fruit may be petite, but it provides some rather impressive health perks.
Delving into the exceptional nutrition found in June plums reveals exactly why this fruit merits a place in your diet. Read on to learn 10 science-backed ways eating June plums can boost your health.
Table of Contents
1. Rich Source of Vitamin C
June plums supply a solid dose of immune-enhancing vitamin C. Just one plum delivers over 15% of your daily vitamin C needs.
Vitamin C is a powerful antioxidant that neutralizes damaging free radicals and inflammation in your body. Getting enough of this key nutrient can help stave off chronic disease and keep your immune system strong.
2. Excellent Source of Vitamin A
In addition to vitamin C, June plums provide vitamin A. One plum has around 15% of the recommended daily intake for this vision-protecting nutrient.
Vitamin A promotes good eyesight, especially night vision. It also aids immune function and plays a critical role in skin health.
3. Packed With Fiber
These petite plums contain a surprising amount of dietary fiber, with over 20% of the daily value in a single plum. Fiber moves through your body undigested, promoting satiety, healthy digestion, and regular bowel movements.
The fiber in June plums may also help lower cholesterol levels and control blood sugar spikes after eating.
4. Contains Antioxidants
June plums owe their vibrant hue to certain antioxidant plant pigments, including cryptoxanthins and carotenoids like beta-carotene. Studies associate diets rich in these antioxidants with a lower risk of heart disease, cancer, and other illnesses.
These compounds act as antioxidants in your body, hunting down and neutralizing harmful free radicals that can damage cells.
5. Supports Heart Health
The fiber, vitamin C, antioxidants, and potassium in June plums make them an excellent food for heart health. Potassium helps control blood pressure, while the other nutrients protect your heart and blood vessels from oxidative stress and inflammation.
Enjoying plums regularly may lower your risk of cardiovascular disease.
6. May Help Manage Diabetes
For those with diabetes or prediabetes, June plums make a smart food choice. The fiber and nutrients in plums help regulate blood sugar levels and increase insulin sensitivity.
Human studies reveal that eating plums and other stone fruits is associated with lower fasting blood glucose and therapeutic effects on diabetes markers.
7. Boosts Skin Health
The same compounds that make June plums nutritious also benefit your skin. Vitamin C stimulates collagen production, vitamin A repairs skin cell damage, and antioxidants fight premature aging caused by UV exposure and pollution.
Eating plums can improve skin texture, tone, and elasticity for a youthful, vibrant complexion.
8. May Promote Bone Health
Emerging research indicates that stone fruits like June plums could help keep your bones strong as you age. These fruits provide modest amounts of bone-building vitamin K and magnesium.
Additionally, antioxidants in June plums may mitigate bone loss by reducing oxidative stress and inflammation. More studies are needed, but plums look promising for supporting bone density.
9. Aids Digestion
If you struggle with constipation or other digestive woes, June plums can help get your system back on track. Excellent sources of both soluble and insoluble fiber, plums add bulk to stools and promote regular, comfortable bowel movements.
Plus, the fiber nourishes healthy gut bacteria, contributing to overall digestive health.
10. Easy to Add to Your Diet
June plums offer wonderful versatility. Enjoy them fresh for a nutrient-packed snack or chopped up in yogurt parfaits and oatmeal. Blanch and freeze plums for later smoothies.
Simmer plums with a touch of cinnamon to make a fast compote topping for pancakes or ice cream. Blend plums into sauces for meat and fish. With their dynamic sweet-tart flavor, the options are endless.
Bring on the Benefits
In summary, biting into a refreshing June plum gives you a mega dose of antioxidants, vitamins, minerals, and fiber, all in a petite, low-calorie package. Eating plums regularly provides anti-inflammatory effects and protects against chronic illnesses.
So next time you see June plums at the market, load up your basket. Getting more of this nutritious fruit into your diet is a delicious way to boost your overall wellbeing.
