Pregnancy is a unique experience that involves decisions, care, and a greater emphasis on health. Because every bite supports both your health and the development of your unborn child, what you eat at this time is more important than ever.
As natural nutrient-dense powerhouses, fruits and vegetables are frequently seen as safe and necessary—as long as they are eaten in moderation. Let us take a look at whether consuming plums is safe to consume during pregnancy.
Pregnant Women Can Enjoy Plums in Moderation
Do you know that locals of Himachal say that plums are a jamun in a tree? I am sure that when you read the word jamun, the first thing that comes to your mind is gulab jamun, a famous Indian sweet. But here the locals compare plums to Indian blackberries for their colour and appearance.
Plums are intercrops of apples that are cultivated in the Himalayan region. So, you don’t need to worry about eating plums during your pregnancy. As a seasonal fruit, you can also consume plums either dried or fresh.
How Plums are Nutritious Rich to Support Pregnancy?
The table below will provide the essential nutritional benefits of plums to help you know the facts and include these delicious fruits in your plate.
| Nutrient | Amount |
|---|---|
|
Energy
|
46 kcal (60 kcal)
|
|
Carbohydrates
|
11.4 g
|
|
Protein
|
0.7 g (0.6 g)
|
|
Fat
|
0.28 g
|
|
Fibre
|
1.4 g
|
|
Folate
|
5 mcg
|
|
Pantothenic Acid
|
135 mcg
|
|
Niacin
|
417 mcg
|
|
Pyridoxine
|
29 mcg
|
|
Riboflavin
|
26 mcg
|
|
Potassium
|
157 mg
|
|
Thiamine
|
28 mcg
|
|
Vitamin A
|
200 mcg
|
|
Vitamin C
|
9.5 mg
|
|
Vitamin E
|
260 mcg
|
|
Vitamin K
|
6.4 mcg
|
|
Calcium
|
6 mg
|
|
Iron
|
170 mcg
|
|
Magnesium
|
7 mg
|
|
Manganese
|
52 mcg
|
|
Zinc
|
100 mcg
|
|
Phosphorus
|
16 mg |
How Many Plums Can You Safely Consume Each Day?
Fresh plums boost the health of both mother and child by supplying vital nutrients, including fibre and vitamins. In general, pregnant women must consume anything at a moderate level. They don’t take any items in low or high quantities.
Consuming between 150 and 200 grams of plums is considered safer for expectant mothers, which means 2 to 3 plum fruits are enough to get essential nutrients from them. You can suppress your fruit cravings by having limited plums in your food.
Health Benefits of Plums During Pregnancy
If you add plums to your pregnant diet, you may have several health advantages, as discussed below:
Fights Anaemia
To avoid anaemia, plums help to boost your body’s production of red blood cells.
Boosts Energy
Plums help to improve iron absorption in your body and lower the risk of anaemia. It also supports the body’s metabolism to produce energy.
Constipation Relief
Plums help reduce constipation issues by supporting bowel movements, which helps to ease constipation and promote good digestion.
Avoids Preterm Labour
The magnesium found in plums relaxes cervical muscles and lowers the risk of premature labour and early contractions.
Bone Growth
Plum has high Vitamins A and K, potassium, calcium, and phosphorus, which are essential for a mother’s bone health and foetal bone growth.
Eases Stress and Gives More Energy
Plums help pregnant women feel more energised by reducing stress and exhaustion with their power-packed vitamins, minerals, and antioxidants.
Offers Protection against Antioxidants
Anthocyanins, one type of antioxidant found in plums, lower inflammation and shield cells from oxidative damage.
Storage and Buying Ideas for Plums
You don’t need to buy plums daily. It is easy to store for nearly more than a week without affecting its freshness. Use this simple trick when you buy some plums for you. See if the outer layer of the fruit has any damage or if it has any wrinkles. Older fruits may form wrinkles and damage.
Look at the dark bluish-red or dark red with a purple base. Santa Rosa is one variety of plum commonly used in India for its sweet taste. You can wash and clean the water with some soft cloth. Store this fruit in a Ziplock bag and put it in the refrigerator.
If you want to eat one or two plums, make sure to get out of the refrigerator and remain undisturbed until it completely cools down. Don’t take it as soon as you get out of the refrigerator; it may cause a cold for you.
Other Ways to Enjoy This Delicious Plum Fruit
Here you may see some recipes made out of plums to enjoy your day as follows:
1.) Simple Plum Juice Recipe
If you love to have juices every day in your pregnancy diet, try out this simple juice.
Ingredients:
- 4-5 fresh plums (washed and deseeded)
- 1-2 tablespoons sugar or honey (adjust to taste)
- A pinch of black salt
- 1 cup chilled water
- Ice cubes (optional)
Instructions:
- Blend the plums with sugar, black salt, and water until smooth.
- Strain the mixture to remove pulp (optional).
- Pour into a glass, add ice cubes, and enjoy chilled.
- Plum Topping for Cakes
- If you are a cake lover, then save this topping recipe to make out your day.
2.) Plum Topping for Cakes
If you are a cake lover, then save this topping recipe to make out your day.
Ingredients:
- 5-6 fresh plums (sliced thin)
- 2-3 tablespoons sugar
- 1 tablespoon butter
- A pinch of cinnamon powder (optional)
Instructions:
- Heat butter in a pan and add sliced plums.
- Sprinkle sugar and cook on medium heat until the plums soften and form a syrupy mixture.
- Add cinnamon powder for extra flavour.
- Let it cool, and use it as a topping for cakes, pancakes, or ice cream.
3.) Sliced Plums
If you like to eat sliced plums like watermelons, then do this to enhance your taste buds.
Ingredients:
- 4-5 fresh plums (sliced)
- Salt and pepper to taste
Instructions:
- Slice the plums and mix with salt and pepper.
- Mix well and eat fresh plums in a bowl.
Conclusion
For an expectant mom, plums can make for a delicious and wholesome treat when balanced properly! You can eat fresh plums or make any recipes; it is up to you. But have this in your pregnancy diet to fill your plate with more nutrients.
Consume this healthy fruit at a moderate level, and if you feel any discomfort consult your doctor.
