Organic Food 101: Move over, blueberries...plums have joined the superfood list!

May 9, 7:50 PMOrganic Food ExaminerNatalie Rotunda

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Up till now, blueberries have reigned supreme, topping most antioxidant-rich superfood lists. The delicious blue orbs are still a healthy choice, whether you eat them as a snack out of your hand, or sprinkled on top of your fave low-sugar cereal (Kashi brand is our family’s pick), yogurt, or tossed onto a green salad. The plums have landed, the plums have landed…high atop the prestigious superfood hierarchy!

Food scientist Dr. Luis Cisneros who, along with David Byrne, a plant breeder, plumbed the value of the fruit, says, "People tend to eat just a few blueberries at a time - a few on their cereal or as an ingredient mixed with lots of sugar," Cisneros said. "But people will eat a whole plum at once and get the full benefit." Cisneros and Byrne made their discovery amid judging better than one hundred varieties of stone fruits---peaches, nectarines, and plums---learning that plums’ antioxidant and phytonutrient profile may even surpass blueberries’ contribution to good health.

Jonny Bowden, nutrition expert, writes in his article, “The Undiscovered Superfood, that "the researchers further tested the top-scoring fruit’s content. “They also tested the effect of the phytonutrients in the fruit on breast cancer cells - and found that they inhibited in vitro (test tube) breast cancer growth without adversely affecting normal cell growth.”

As if that isn’t enough good news, consider this: Plums are high in carbs but low in fat and calories, and they’re sodium and cholesterol-free. They supply high amounts of Vitamin A, calcium, magnesium, iron, and potassium, and a respectable amount of Vitamin C. (If you prefer plums in their dried form, reach for prunes.)

China, it surprised me to learn, is the world's biggest producer of plums, the U.S. ranking a distant second. Our plums grow in California (95% of the crop), however, they also grow in Michigan, and the western states, Washington, Idaho and Oregon.

Choose organically-grown plums, of course, for the best nutritional value. Look for those that are blemish-free and firm, not hard, when gently squeezed. Stored in your fridge, they’ll typically last---if not consumed right away, that is---two to four weeks. I prefer letting them come to room temp. Unchilled plums capture the best flavor, and also prevent tooth-numbing cold with every bite.

Don’t be surprised to find several varieties awaiting your selection. Recognize Satsumas for their red-colored flesh and skin; Mirabelles, smaller dark yellow flesh. The very tart Damsons are green-yellow or dark blue. Eat that variety in its raw state, or use it in pies, cakes, tarts or preserves. You may spot the new plum in the fruitstand, and wonder about its pedigree. The pluot or plumcot is a plum/apricot hybrid.

Researcher David Byrne suggests that we all get serious about the recommendation to consume a minimum of five fruits and veggies each day..."and to make sure that plums are part of that."

By heeding his suggestions, you automatically avoid GMOs, high-fructove corn syrup, MSGs, and, if you stay true to consuming naturally-occurring organic good foods, you've also eliminated ingesting all the other junk chemicals that'll eventually lead to poor health.