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Plum skins contain beneficial nutrients and compounds like vitamin C, antioxidants, and fiber. Eating plum skins can provide health benefits like boosting immunity, protecting cells from damage, improving digestion, and aiding weight loss. However, pesticide residues on plum skins may be a concern. Washing plums thoroughly can help remove pesticides. Overall, plum skins are nutritious and safe to eat in moderation.
Plums are a popular and delicious fruit that can be enjoyed fresh or used in jams, desserts, and more. While many people eat only the plum flesh and discard the skin, the plum skin is actually edible and nutritious. Plum skins contain fiber, vitamins, minerals, and plant compounds that may offer health benefits. However, there are also some potential downsides to consider when eating plum skins.
This article provides a detailed overview of the nutrition, benefits, downsides, and safety of eating plum skins. After reviewing the evidence, you can decide if you want to start including plum skins as part of a healthy, balanced diet.
Nutrition in Plum Skins
Plum skins are highly nutritious, providing fiber, vitamins, minerals, and antioxidants. Here is an overview of some of the key nutrients found in plum skins [1,2]:
– Fiber: Plum skins are a good source of fiber. One plum skin provides around 1 gram of fiber. This accounts for up to 4% of the daily recommended fiber intake.
– Vitamin C: Plum skins contain vitamin C, an essential nutrient that acts as an antioxidant and supports immune function. One plum skin provides around 2.5 mg of vitamin C.
– Vitamin K: Plum skins contain vitamin K, which supports bone and heart health. One plum skin provides around 5 micrograms of vitamin K.
– Potassium: Plum skins provide potassium, a mineral that helps control blood pressure and prevents muscle cramps. One plum skin contains around 55 mg of potassium.
– Antioxidants: Plum skins are rich in plant compounds like anthocyanins and chlorogenic acids that act as antioxidants in the body.
As you can see, plum skins contain a variety of beneficial nutrients and antioxidants that can contribute to overall good health.
Potential Benefits of Eating Plum Skins
Due to their stellar nutrient profile, eating plum skins may provide the following health benefits:
May Boost Immunity
Plum skins are packed with vitamin C, an essential nutrient that helps boost immune function [3]. Getting enough vitamin C is crucial for fighting off pathogens and infections. Eating the skins of plums can help increase your vitamin C intake and support immune defenses.
May Protect Cells Against Damage
The antioxidants in plum skins, like anthocyanins and chlorogenic acids, help protect cells from oxidative damage caused by free radicals [4]. Oxidative damage is linked to chronic diseases like cancer, heart disease, and diabetes. The antioxidants in plum skins can neutralize free radicals and help prevent this damage.
May Improve Digestion
Plum skins are a good source of fiber, providing both soluble and insoluble types. Soluble fiber helps slow digestion, while insoluble fiber bulks up stool. This dual fiber boost makes plum skins beneficial for improving regularity, preventing constipation, and maintaining a healthy gut [5].
May Aid Weight Loss
The fiber and water content of plum skins can be beneficial for weight management. Fiber increases feelings of fullness and helps reduce calorie intake. Meanwhile, the water adds bulk and volume without adding calories [6]. Eating plum skins can support weight loss by helping control hunger and decrease calorie consumption.
Easy to Include in Your Diet
One of the best things about plum skins is that they are very easy to incorporate into a balanced diet. You can eat plum skins along with the flesh when snacking on fresh plums. Save plum skins and add them to smoothies. Or, use plum skins to make chutney, jam, or jelly.
Potential Downsides of Eating Plum Skins
While plum skins offer many benefits, there are some potential downsides to consider as well:
May Contain Pesticide Residues
Conventionally grown plums may contain traces of pesticides on the skin. While pesticides help protect crops, chemical residue on plum skins could be a health concern. Make sure to thoroughly wash plums before eating the skins to remove any pesticide residue [7]. Or, choose organic plums when possible to minimize exposure to chemicals.
Textural Changes When Cooked or Dried
The texture of plum skins can change during cooking or drying. Cooked plum skins may become unpleasantly soft or slimy. Dried plum skins can also become chewy and leathery. These textural changes may make plum skins unappealing to eat when cooked or dried [8].
May Cause Digestive Upset
For some people, eating a lot of plum skin may cause digestive side effects like gas, bloating, or diarrhea. This is likely due to the fiber content. Start with a small amount of plum skin and gradually increase intake to see if your body tolerates it [9].
Unlikely to Provide Substantial Nutrition
While plum skins are nutritious, a typical serving only provides a modest amount of vitamins, minerals, and fiber. Don’t rely on plum skins alone to meet your nutrient needs. Focus on an overall healthy diet with plenty of fruits, vegetables, whole grains, lean protein, dairy, etc [10].
Are Plum Skins Safe to Eat?
Overall, plum skins are safe for most people to eat in moderation as part of a balanced diet. Here are some tips for safely enjoying plum skins:
– Wash thoroughly. Give plums a good scrub under running water to remove dirt, bacteria, and any pesticide residues.
– Eat only fresh skins. Avoid eating the skins of cooked, canned, or processed plums, as the texture and safety may change.
– Introduce slowly. Begin by eating just a small portion of plum skin to assess tolerance. Gradually work up to eating the entire skins.
– Choose organic when possible. Organic plums are grown without synthetic pesticides, minimizing chemical exposures from the skins.
– Monitor for reactions. If you experience any digestive upset, rashes, or other adverse reactions, stop eating plum skins.
As long as you take precautions, plum skins are a safe, healthy addition to a balanced diet for most individuals. However, check with your doctor before adding plum skins if you have concerns.
Conclusion
Plum skins are highly nutritious, providing fiber, vitamins, minerals, and antioxidants like anthocyanins. Research shows that eating plum skins may offer benefits such as boosting immunity, protecting cells from damage, aiding digestion and weight loss, and more.
However, plum skins may also contain pesticide residues. Make sure to wash plums thoroughly before eating the skins. Additionally, the texture and digestibility of skins can change during cooking and drying. Start with small amounts of fresh plum skin to assess tolerance.
Overall, enjoying plum skins in moderation can be a safe, healthy way to increase your fruit and antioxidant intake. Including the skins can help reduce food waste and allow you to gain more nutrition and fiber from plums. Just be cautious of pesticides, changes during cooking, and potential digestive issues. Check with your doctor if you have any concerns about eating plum skins.
Frequently Asked Questions
Are plum skins high in antioxidants?
Yes, plum skins are very high in antioxidants. They contain beneficial plant compounds like anthocyanins and chlorogenic acids that act as antioxidants in the body. These antioxidants help protect cells from oxidative damage caused by free radicals.
Do you have to peel plums before eating them?
No, you do not have to peel plums before eating them. Plum skins are thin, completely edible, and contain beneficial nutrients and fiber. As long as you wash the plums well and tolerate the skin, you can consume plums with the skin intact.
Can you eat plum skins if the plums are unripe?
It’s best to wait until plums are fully ripe before eating the skins. Unripe plum skins can be bitter, tough, and difficult to chew or digest. Ripe plum skins are thinner, sweeter, and contain higher nutrient levels. Allow plums to fully ripen for the best texture and flavor.
Do dried plums (prunes) still have the skin?
Most dried plums (prunes) still contain the skin, although the texture changes during processing. Prune skins become very chewy and leather-like. You can still consume and digest prune skins, but the texture may be unappealing to some people.
Can you eat the skins of all plum varieties?
Most plum varieties have edible skins, though the thickness and texture varies. European and Japanese plum varieties tend to have thinner skins that are pleasant to eat fresh. American hybrid varieties have slightly tougher and thicker skins. Try a few different fresh plum types to determine which skins you prefer.
The Nutritional Profile of Plum Skins
Plum skins are packed with beneficial vitamins, minerals, and antioxidants. Here is a nutritional profile of plum skins per 100 grams [11]:
| Nutrient | Amount | DV% |
|---|---|---|
| Fiber | 7 grams | 28% |
| Vitamin C | 15 mg | 25% |
| Vitamin K | 25 mcg | 31% |
| Potassium | 350 mg | 10% |
| Antioxidants | 126 mg | N/A |
As shown, plum skins provide a significant amount of the recommended daily intake for important nutrients like fiber, vitamin C, vitamin K, and potassium. They are also rich in protective antioxidants.
Tips for Enjoying Plum Skins
Here are some simple tips to get the most from eating plum skins:
– Try different plum varieties – European, Japanese, and American hybrids all have edible skins with slightly different textures.
– Add skins to smoothies – Blending skins into smoothies is an easy way to consume them without altering the texture.
– Make plum chutney – Cooking skins into chutney is a delicious way to eat them while avoiding potential pesticides.
– Dehydrate into plum leather – Dehydrating plum skins into fruit leather provides a chewy, sweet treat.
– Juice plums with skins – Make fresh plum juice with a juicer and include the skins to obtain the nutrients.
– Bake plum halves with skins – Baked plum halves make the skins tender enough to enjoy easily.
Potential Risks of Eating Plum Skins
While plum skins are healthy overall, there are some potential risks to consider:
Pesticide Residues
Eating the skins of conventionally grown plums may expose you to trace amounts of pesticides. Make sure to thoroughly wash plums to help remove residues. Choosing organic is best when possible.
Choking Hazard
For young children or people with swallowing difficulties, plum skins may pose a choking risk. Remove skins before serving plums to young kids or those unable to chew skins well.
Allergies
Plums contain proteins that can trigger food allergies in sensitive individuals. Discontinue eating plum skins if you experience any signs of an allergic reaction.
Medication Interactions
The vitamin K in plum skins can interact with blood thinners like warfarin. Speak to your healthcare provider before eating plum skins if you take these types of medications.
Digestive Issues
Eating a lot of plum skins may cause digestive problems in some individuals, like bloating, gas, and diarrhea. Start with small amounts to see if you tolerate skins well.
How to Buy and Store Plums with Skins
Follow these tips for selecting and storing plums:
– Look for plums that are fully ripe but not bruised or damaged. Avoid underripe, hard plums.
– Select plums that feel heavy for their size and give slightly when gently pressed.
– Avoid plums with cuts, mold, or other signs of spoilage on the skin.
– Store ripe plums in the refrigerator for up to 5 days. Keep them loose in the crisper drawer.
– Rinse plums just before eating. Don’t wash them until ready to consume to prevent premature spoilage.
– For long-term storage, freeze plum halves or slices while still fresh. Use within 9-12 months.
Proper selection, handling, and storage helps maintain the texture and flavor of plum skins. Follow these best practices for maximizing the health benefits and enjoyment of your plums.
Summary
Plum skins are highly nutritious, providing fiber, vitamins, minerals, and antioxidants. Research suggests eating plum skins may boost immunity, reduce oxidative damage, improve digestion, and aid weight management. However, plum skins may contain pesticides. Make sure to thoroughly wash plums before eating the skins. Additionally, monitor for adverse reactions, as some people may experience digestive issues from the fiber in skins. Overall, enjoying plum skins in moderation can be a safe, healthy way to gain additional nutrition from plums as part of a balanced diet.