Plums, among the sweetest of the stone fruits, pack a surprisingly high antioxidant punch.

Antioxidants can help to prevent cell damage by neutralizing free radicals and can support and strengthen the existing antioxidant systems in your body that give you resilience to this type of cell damage. This is important to support immune function and proper cell function.

These vibrant purple fruits are a great source of dietary fiber and help maintain healthy gut function. They also provide a potent dose of vitamin C, which is important to ensure proper growth and maintenance of skin, tendons, ligaments, bones, cartilage, blood vessels, and to support a healthy immune system.

Dried plums, more commonly known as prunes, provide all that plum power concentrated in one delicious package. However, prunes can cause your digestive tract to empty quickly, thus increasing diarrhea risk. So, enjoy in moderation.

Chef Tips

Look for plums without any obvious skin breaks or discolorations. Some plums have a naturally occurring white film on their skins. This is caused by naturally occurring yeast, the presence of which may indicate that the plum has not been damaged or over-handled in transport.

The juiciest plums feel heavy in your hand and not too soft. If plums are not ready at the market, they will ripen on your kitchen counter. Dried plums, or prunes, should be plump and shiny, not too leathery or dry looking.

Plums make tasty snacks, skin and all, but they are also great in jams, jellies, cakes, tarts, and cobblers. They can even make a sweet complement to savory food, as in our Chicken and Butternut Squash Tagine

Or try adding chopped, grilled plums to a salad with fresh greens, goat cheese, and walnuts. Power your mornings with a dose of antioxidants, vitamins, and fiber by adding sliced plum on top of our Healthy Fruity Oatmeal or your favorite cereal.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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