Aloo Bukhara or plum gets into the arena in summer to beat the scorching heat. This juicy stone fruit is perfectly packed with plenty of benefits to promote health and reduce the occurrence of diseases along with a punch of well-balanced subtle sweet and intense taste.
Aloo Bukhara or plum is available in purple, red, orange or yellow skin colour. It is a chief member of the apricot and peach family credited to its never-ending list of benefits and a ray of its colourful diverse variety. When dried, Aloo Bukhara or plum is called prune which is no less beneficial than the plum itself but is high in calories and sugar so it should be consumed in moderation.
Fact: Around 2000 varieties of plums or Aloo Bukhara grows around the world.
Nutritional assessment of Aloo Bukhara
Let us have a look at the nutritional goodness of Aloo Bukhara.
Per 100g of plums, there are 46 calories. Other essential vitamins and nutrients include;
- Carbohydrates 11g
- Proteins 0.7g
- Fat 0.3g
- Sugar 10g
- Fibre 1.4g
- Vitamin C 15% DV
- Vitamin A 5% DV
- Vitamin K 5% DV
- Iron 1% DV
- Magnesium 1% DV
- Potassium 157mg
What are you waiting for? Devour plums without any guilt.
Health benefits of plum or Aloo Bukhara
Dig your teeth deep into a plum to sneak in its fascinating health benefits!
Some of the listed benefits of plum or Aloo Bukhara include;
Improves Heart Health
The phytochemicals like flavonoids and phenolic acid function as natural antioxidants, reducing the inflammations causing heart diseases. Dark-coloured plums have a higher concentration of anthocyanins, an antioxidant that prevents cell damage through anti-inflammatory activities and controls cholesterol oxidation. Other polyphenolic chemicals found in them include lutein and cryptoxanthin, and these compounds also aid in reducing oxidative stress on the cells thus reducing the incidence of cardiovascular events. Potassium in plums doesn’t remain behind as it helps lower blood pressure.
Aids In Digestion
Aloo Bukhara has a lot of fibre. It includes the chemicals sorbitol and isatin, which aid in sustaining bowel movements and controlling smooth flow through your system. Sorbitol is a natural laxative that helps the large intestine absorb water and induce a bowel movement, alleviating constipation. Hence, plums and prune juices are widely used to aid the digestive system.
Research shows that Aloo Bukhara also plays its part in the treatment and prevention of liver cancer.
Helps Fight Cancer
Aloo Bukhara, also known as Plum, is beneficial in preventing cancer, particularly breast, gastrointestinal, and respiratory tract malignancies. Anthocyanins, the reddish-blue pigments found in this succulent fruit, protect against cancer by scavenging free radicals.
Eat a plum to shun cancer!
Plums contain a lot of vitamin A, which is believed to protect against oral and cavity cancer. Studies have shown that plums are especially beneficial in the prevention of breast cancer by inhibiting the growth of estrogen-independent breast cancer cells. The antioxidant capacity of plums and their phytonutrients stop the formation of breast cancer cells while leaving healthy ones safe.
Plum is high in vitamins, particularly vitamin A. Vitamin A is essential for healthy eyes, clear vision, and protection against macular degeneration. Aloo Bukhara is also high in the pigment zeaxanthin which provides goodness to the eyes. Plums not only maintain the eye membrane healthy, but they also protect you from UV light harm.
Helps in Diabetes
Aloo Bukhara has a low glycemic index (40) and calorie count. Consuming plums can help regulate blood sugar levels and lower the chance of getting type 2 diabetes. The phytonutrients in Aloo Bukhara regulate the release of glucose into the blood after we consume our meals and the insulin surge between meals. The fibre content in Aloo Bukhara keeps the blood sugar spike low after consuming carbohydrates
Helps improves Blood Circulation
Plums and prunes have a higher ability to promote iron absorption in the body, and this ability is attributed to the fruit’s high vitamin C concentration. The iron in Aloo Bukhara is extremely useful for developing red blood cells, also known as erythrocytes, and it increases blood circulation in the body and protects against anaemia.
When consumed in sufficient quantities, Aloo Bukhara boosts your immunity and ability to resist foreign pathogens. This fruit is genuinely beneficial to persons prone to be infected by foreign bacteria and viruses. This fruit is high in Vitamin K and Vitamin B6, which help boost your immunity. The antioxidant richness in plums adds to boost the immune system and anti-inflammatory properties also reduce inflammations, especially after menopause.
Improve Bone Health
Plum has been shown to improve bone health, particularly in postmenopausal women. Plums contain vitamin K, which can repair bone loss in menopausal women. It can reverse bone loss because of the high concentration of phenolic and flavonoid components in it, in addition to vitamin K. There are plenty of research articles that show that dried plums improve the indices of bone formation in postmenopausal women. A systematic review of the health effects of plums shows that plums have attributes to improve bone health.
Helps Maintain Cholesterol Level
Plums reduce cholesterol levels in the blood as indicated in a study. It is high in potassium, a necessary component of cells and body fluids. It can aid in the regulation of the heart rate. It also inhibits platelet clotting, leading to atherosclerosis, hypertension, stroke, and coronary heart disease. It also helps maintain a healthy blood pressure level, thanks to the fibre in plums, which helps lower cholesterol levels.
Add plums or Aloo Bukhara to your diet
The benefits of eating fresh plums and prunes are already known and nothing can beat their taste but you can use it as a flavourful ingredient in your recipes as well. A few ideas to use plum or Aloo Bukhara include;
- Blend the goodness of plums with water and enjoy the well-balanced flavours of intense skin and sweet flesh
- Make plum jam to decorate your pancakes and desserts
- Pour the syrup of desserts to experience some real richness
- Bake plum goodness in cakes and puddings
Side Effects Of Aloo Bukhara or plum
If eaten in moderation, Aloo Bukhara has several health benefits. Overconsumption of Aloo Bukhara can result in various negative consequences including;
- Allergic reactions
- stomach cramps
- Gastritis and
- Other digestive issues ( especially for people with stomach ulcers ).
The bottom line
Plum or Aloo Bukhara is a small stone fruit which comes in plenty of colours including purple, orange, yellow and red. This juicy flavourful addition to your diet benefits your overall bodily & mental health and inflammatory processes. Its freshness helps improve anxiety and impart an essence of goodness to your soul.
Add this sweet little bundle of joy to your desserts and fruit basket to enjoy its amazing health benefits on the heart, eyes, bones, digestive system and whatnot.
Frequently Asked Questions (FAQs)
1. What is Aloo Bukhara in english?
Aloo Bukhara is also called Plum in English, and it is a small reddish-purple fruit containing a stone in the middle. It comes in a number of other colours as well.
2. Are plum and Aloo Bukhara same?
Plums, which become readily available in the sub-continent during the first few months of summer, are also known in the region as ‘Aloo Bukhara.’
3. Can diabetic patients eat Aloo Bukhara or plum?
Plum or Aloo Bukhara is a low-calorie fruit with a low glycemic index thus, can be eaten by diabetic patients. The fibre content in plums also benefits your health.