Aloo Bukhara or Plum is a nutritious and delicious fruit from the Rosacea family. It comes in many colours and sizes but red is the most common colour it is found in. The taste of the Aloo Bukhara ranges from sweet to tart. It is a very juicy fruit. It can also be eaten in dried form, known as prunes. Plums are used in jam-making also. It is a very nutritious fruit with high nutritional value. Generally, Aloo Bhukharas are eaten between May and October in India.
Let’s explore the Aloo Bukhara benefits, its nutritional value and its side effects.
Aloo Bukhara / Plums Nutritional Value
Loaded with vitamins, minerals and fibres, Plums are sweet and pulpy fruit. It contains Vitamin A, C, D, E, K, B1, B2, B5, B6, B12 and Folate. The minerals present in Aloo Bukhara are zinc, calcium, zinc, fluoride, magnesium, phosphorus, and potassium. Plums have high dietary fibre content and offer low calories. The other Aloo Bukhara benefit is that it contains 87% water which again keeps you hydrated.
- Calories:Â 30
- Carbs:Â 8 grams
- Fiber:Â 1 gram
- Sugars:Â 7 grams
- Vitamin A:Â 5% of the RDI
- Vitamin C:Â 10% of the RDI
- Vitamin K:Â 5% of the RDI
- Potassium:Â 3% of the RDI
- Copper:Â 2% of the RDI
- Manganese:Â 2% of the RDI
Aloo Bukhara benefits that you should know
1. Rich in antioxidants
Rich in antioxidants, Aalo Bukhara prevents the heart from developing new diseases. It detects the free radicals in the body. Plums contain phenols in them which protect neurons and cell membranes against injuries caused by oxidative stress.
2. Aloo Bukhara benefits for better digestion
Plums contain sorbitol and isatin component. These components have a laxative effect that helps in constipation. Prune or plum juice is one of the best remedies for constipation as it eliminates the waste from the body.
3. Aloo Bukhara improves blood circulation
Aalo Bukhara contains Vitamin C and Vitamin K which helps to absorb the iron in the body. Iron is highly responsible for the formation of red blood cells. It improves healthy blood circulation. Include it in your diet, if you have blood-related diseases.
4. Aloo Bukhara boosts immunity
Aloo Bukhara’s benefits for a strong immune system make it one of the best fruits to consume. It fights against foreign diseases, inflammations and infections. It strengthens the immunity and builds the body’s resistance power against such diseases.
5. Aloo Bukhara as a stress reliever
Aloo Bukhara is good for better mental health. It relieves stress and tension. Include it in your food as it contains antioxidants that will keep your brain healthy. (Also Read: Best stress-relieving food that you can’t miss)
6. Aloo Bukhara promotes Bone Health
Plums are rich in Vitamin K which reverses bone loss in postmenopausal women. It also contains phenolic and flavonoids compounds and boron. All of these are important for bone density and boost bone health.
7. Aloo Bukhara benefits for eyes
Plums contain Vitamin A, C and E. These improve the vision and keep the eyes healthy. It prevents age-related macular degeneration and cataract. Aloo Bukhara is beneficiary for the eyes because it also protects from UV rays.
8. Plum keeps the skin health
It keeps the skin youthful due to its anti-ageing properties. It is rich in vitamin C which is highly beneficial for glowing and flawless skin. Consuming 1 Aloo Bukhara daily keeps the skin healthy.
9. It decreases bad cholesterol
A higher level of bad cholesterol is risky for the human body. Plums lower the level of bad cholesterol and allow the easy pumping of blood from the heart.
10. Aloo Bukhara benefits for diabetic patients
If you are a patient with high blood sugar, then consuming Aloo Bukhara can be a good option. Aloo Bukhara contains bioactive compounds that prevent diabetes.
11. It helps in weight loss
An Aloo Bukhara is low in calories and keeps the body hydrated. If taken in the right amount, plums can actually maintain your body weight. (Also Read: Best Weight Loss Foods To Lose Weight Without Dieting)
12. Aloo Bukhara prevents Cancer
Plums especially prevent breast, gastrointestinal, and respiratory tract cancers. An antioxidant called anthocyanin is found in Plums that removes free reactive oxygen species. So, Aloo Bukhara can lower the risk of cancer.
Side Effects of Aloo Bukhara
Overconsumption of everything can lead to other complications and the same goes with Aloo Bukhara. You may develop some allergies due to the over-eating of Aloo Bukhara. Diarrhoea is another side-effect of plums. If you are prone to stomach ulcers then you may develop some gastritis and stomach problems.
Other side effects include low consumption of water and the formation of stones in the urinary tract. Always consult your doctor if you face any of these issues.
How to consume Aloo Bukhara?
Aloo Bukhara is best when eaten directly as fruit. You can have it in your breakfast or in lunch mix with your fruit salad. Other ways of consuming it are through jams, wines and dry plums (prunes). Note that one Plum is enough in a day.
