Health Benefits of Plums (Aloo Bukhara)

Aloo Bukhara, or plum, has high dietary fibre and low-fat content. Let us examine the nutritional value of plum vitamins and minerals, and also know the calories in Aloo Bukhara per 100 grams.

Plum Fruit Lowers Blood Sugar

One significant benefit of plum fruit is lower blood sugar levels. The fruit contains a compound called adiponectin that assists in regulating blood sugar levels. In addition, the fruit contains fibre that helps absorb sugar, thus resulting in lower blood sugar levels.

For this reason, it is a healthy substitute that reduces the risk of Type 2 diabetes. However, it should be consumed in moderation to avoid any side effects.

Plum Fruit Promotes Bone Health

Another significant Aloo Bukhara benefit is better bone health. Bone loss is a common problem in women suffering from menopause. However, plums contain Vitamin K, which can reverse bone loss in women during menopause.

In addition to this, the fruit is rich in flavonoids and phenolic compounds, which also help strengthen bones. Furthermore, it contains boron, which helps preserve bone density.

Plum Fruit Aids in Weight Loss

Another significant plum juice benefit is weight loss. In a weight loss journey, finding a healthy food option is necessary, and Aloo Bukhara provides the same.

It is a fruit that has a lot of fibre and few calories. This eases the job of digesting and absorbing nutrients in the digestive system. It offers the feeling of fullness and curbs hunger pangs.

Plum Fruit Improves Cardiovascular Health

Aloo Bukhara, or plum fruit, helps maintain cardiovascular health. The fruit is rich in antioxidants called anthocyanins that help prevent cell damage.

It also helps in checking cholesterol oxidation. Furthermore, polyphenolic compounds such as cryptoxanthin, lutein, etc., help reduce oxidative stress in the cells.

Plum Fruit Fights Cancer Cells

Another known dried Aloo Bukhara benefit is protection from cancerous cells. The fruit contains the Anthocyanins compound, which offers protection against free radicals by removing them from the body.

Furthermore, vitamin A present in the fruit helps in providing protection from cavities or oral cancer. Aloo Bukhara can aid in preventing breast cancer.

The phytonutrients and antioxidants present in the plum stop the growth and development of cancer cells and protect the healthy cells in the body.

Plum Fruit Improves Eye Health

Aloo Bukhara is enriched with vitamin A, which offers protection against macular degeneration and keeps eyes healthy. Furthermore, it contains the carotenoid zeaxanthin, which is also essential for better eye health.

Apart from this, Aloo Bukhara has properties that keep the eye membrane healthy and protect it against damage caused by UV rays or light.

Plum Fruit Improves Blood Circulation

Plum has vitamin C content, which assists in the body's absorption of iron. Iron is essential for the formation of erythrocytes or red blood cells. It not only prevents the medical condition called anaemia but also improves blood circulation.

Plum Fruit or Aloo Bukhara in Pregnancy

Plums, or Aloo Bukhara, are a popular choice for pregnant women due to their numerous health benefits. This fruit is packed with an ample amount of fibre, which helps in relieving constipation.

The fibre content in plums adds bulk to stool, and plum juice contains sorbitol, known for its laxative properties. In addition, plums are high in folate, an essential nutrient for the foetus growth. These benefits make plums a reassuring and informed choice for expectant mothers.

Plum Fruits Offers Skin Benefit

Aloo Bukhara, or plum fruit, is also known for its skin benefits, helping to offer glowing and youthful skin. The fruit is rich in antioxidants, which help fight the signs of ageing, reduce scar marks, and rejuvenate the skin.

In addition to this, the fruit is known for its healing properties, which offer relief from redness and itching caused by skin problems.

Plum fruit, in its fresh or dried form, is a versatile ingredient that can be used in a variety of dishes, thanks to its unique taste and texture. Here are some delicious plum fruit or Aloo Bukhara recipes to try at home:**

Aloo Bukhara Chutney

Ingredients

• 10 to 12 medium-sized plums

• 6 to 8 dates

• 1 teaspoon of chilli powder

• ½ teaspoon of black salt

• 1 teaspoon of cumin seeds powder

• Large lemon-sized piece of jaggery

• Salt (as required)

How to Prepare

• Step 1: In a bowl, add washed plums and then peel and deseed them.

• Step 2: Now, cut plums and make a puree.

• Step 3: In another bowl, wash and deseed dates and chop them.

• Step 4: Heat a thick-bottomed pan and add the plum puree to it.

• Step 5: When it starts boiling, add salt, black salt, red chilli powder and jaggery and stir well.

• Step 6: Simmer the mixture on medium heat for about 10 minutes.

• Step 7: When it starts to thicken, add the cumin seeds powder and mix it well. Let it cook for 2 to 3 minutes.

• Step 8: Next, add dates and mix it well. Cook the mixture for 2 minutes and let it stir continuously.

• Step 9: Switch off the flame and let it cool.

• Step 10: Once the mixture is cold, pour it into a sterilised air-tight jar and serve when required.

Fruity Plum Jam

Ingredients

• 2 cups of chopped plum

• 1 tablespoon of lemon juice

• 1 ½ cups of sugar

• 2 teaspoons of grated ginger

How to Prepare

• Step 1: In a saucepan, add the plums, ginger and ½ cup of water and heat it on low flame.

• Step 2: Let the mixture cook for about 1 to 2 minutes until the plums turn mushy.

• Step 3: Next, add the sugar and lemon juice to the mixture and simmer it until the whole mixture starts to thicken.

• Step 4: Remove the mixture from the flame and let it cool.

• Step 5: Pour the mixture into a sterilised jar and serve it when required.

Plum Custard

Ingredients

• 1 cup of finely chopped plums

• 4 ¼ cup of low-fat milk

• 2 tablespoons of custard powder

• 3 tablespoons of sugar substitute

How to Prepare

• Step 1: Pour milk into a thick bottom pan and let it heat on a low flame.

• Step 2: Now, in a bowl, take custard powder and add ¼ cup of milk and mix it well.

• Step 3: Next, in a blender, blend ¾ cup of plums and keep ¼ plums aside.

• Step 4: When the milk reaches the boiling point, add the sugar substitute and mix it well.

• Step 5: Switch the flame from low to medium, add the custard powder mixture to the milk, and let it stir continuously.

• Step 6: Stir the mixture until it gets a thick consistency.

• Step 7: Remove the mixture from the flame and let it cool completely.

• Step 8: Once it cools down, add the plum puree to the custard milk and mix it well.

• Step 9: Add the remaining ¼ cup of plum to the mixture and serve it chilled.

Plum side effects are rare when it is consumed in moderation. However, overconsumption of Aloo Bukhara can cause some health issues.

Kidney Stones

One of the significant plum side effects is kidney stones. Plums contain oxalates, which are associated with the formation of kidney stones in some individuals. Oxalates bind with calcium in the urine, potentially forming calcium oxalate stones.

If you are prone to kidney stones, it is advisable to moderate your intake of high-oxalate foods like plums and stay well-hydrated.

Blood Sugar Levels

Plums have a moderate glycemic index, meaning they can cause mild increases in blood sugar levels. Consuming large quantities of plums can lead to spikes in blood sugar, which can be particularly concerning for individuals with diabetes or insulin resistance.

Weight Gain

While plums are low in calories, consuming them in large amounts, especially in their dried form, can contribute to weight gain due to their natural sugar content.

Excessive intake of these sugars can add up in daily calorie consumption, leading to potential weight gain over time.

Digestive Issues

Another significant plum side effect is digestive issues. Due to their high fibre content, eating too many plums can lead to digestive issues such as gas, bloating and diarrhoea.

The natural sugars in plums, such as sorbitol, can also have a laxative effect, which may cause discomfort if consumed in excess.

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Plum or Aloo Bukhara is a nutrient-packed fruit that can be enjoyed both fresh and dried. It is rich in vitamins, minerals and other essential nutrients.

Regular consumption of plums can offer several health benefits, including improving heart health, managing cholesterol levels and aiding in diabetes management.

However, it is important to consume plums in moderation to avoid potential side effects.

How many plums can I eat a day?

For most people, eating 2 to 4 plums a day is generally considered a healthy amount. This provides a good balance of nutrients and fibre without overloading your digestive system or causing potential side effects.

Are plums good for your eyes?

Yes, plums are beneficial for eye health. They are rich in vitamins A and C, which are important for maintaining good vision.

Does plum contain vitamins?

Yes, plums are rich in vitamins, particularly vitamin C and vitamin A. Vitamin C acts as an antioxidant and supports immune function, while vitamin A is essential for maintaining healthy vision. These vitamins contribute to overall health and well-being.

Disclaimer: This is a general guide on the Health Benefits of Plums (Aloo Bukhara) . It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. It is advisable to consult a qualified health professional for treatment in severe cases.