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The best thing about these hot summers is that they bring us a bounty of fruits such as aloo bukhara, mangoes, jamun, leechis, and watermelons.
Aloo Bukhara, also known as “Plum,” is a highly nutritious fruit with many health benefits, most of which you probably don’t know about.
This khatta meetha fruit contains 76 calories and is high in vitamin C, K, copper, dietary fiber, and potassium. Ladies, take note: plums are also excellent for your skin and hair. But we’re going to concentrate on the numerous health benefits that this luscious fruit offers. You can visit the best nutritionist in Lahore to find out more about the amazing benefits of Aloo Bukhara and how you can use this fruit in your diet.
Nutritional Value of Aloo Bukhara
Let us have a look at the nutritional value of Aloo Bukhara. One plum provides:
- 30 calories.
- 8 g carbohydrates.
- 1 gram fiber.
- 7 grams of sugar.
- 3% of the RDI for potassium.
- Copper accounts for 2% of the RDI.
- Manganese is present in 2% of the RDI.
- 5% of the RDI for vitamin A.
- 10% of the RDI for vitamin C.
- 5% of the RDI for vitamin K.
Improves Heart Health
Dark-colored 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.
Aids In Digestion
Aloo Bukhara has a lot of fiber. It includes the chemicals sorbitol and isatin, which aid in sustaining bowel movements and controlling smooth flow. Sorbitol is a natural laxative that helps the large intestine absorb water and induce a bowel movement, alleviating constipation. Isatin may aid in the regulation of digestive system function.
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.
Plums contain a lot of vitamin A, which is believed to protect against oral and cavity cancer. Plums are especially beneficial in the prevention of breast cancer. The antioxidant capacity of Aloo Bukhara and its phytonutrients stop the formation of breast cancer cells while leaving healthy ones alone.
Improves Eyesight
Aloo Bukhara is high in vitamins, particularly vitamin A. Vitamin A is essential for healthy eyes, clear vision, and protection against macular degeneration. Aloo Bukhara is high in the pigment zeaxanthin. Plums not only maintain the eye membrane healthy, but they also protect us from UV light harm.
Helps in Diabetes
Aloo Bukhara has a low glycemic index (GI). 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.
Related: Diet in Diabetes
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 anemia.
Boosts Immunity
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.
Improve Bone Health
Aloo Bukhara 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 flavonoids components in it, in addition to vitamin K. Boron, which plays a key function in ossification and actively helps in the preservation of bone density and the overall upkeep of the bones, is also present in Aloo Bukhara.
Helps Maintain Cholesterol Level
Aloo Bukhara is high in potassium, a necessary component of cell 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 fiber in plums, which helps lower cholesterol levels. Aloo Bukhara also contains vitamin B6, which helps keep homocysteine levels in check and lowers the risk of a heart attack.
Related: 5 Super Delicious Foods To Lower Cholesterol
Side Effects Of Aloo Bukhara
If eaten in moderation, Aloo Bukhara has several health benefits. Overconsumption of Aloo bukhara can result in various negative consequences, including stomach cramps, diarrhea, Gastritis, and other digestive issues ( especially people with stomach ulcers ).
Book an appointment now to answer all your queries. You can book an appointment with the top Nutritionist in Lahore through Marham by calling at Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
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Frequently Asked Questions (FAQs)
1. What is the English name of Aloo Bukhara?
Aloo Bukhara is also called Plum in English, and it is a small red to yellow fruit containing a stone in the middle.
2. Is 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. Is Aloo Bukhara good for health?
Aloo Bukhara is a very healthy fruit when consumed in moderate quantities.
