Plum is a juicy fruit available during the warm summer months.Plums belong to the Rosaceae family of plants, and there are quite a lot of variants of them out there. Plums are well known by many names; some are- plum, prune, and damson.
However, it is most famous by the name “Aloo Bukhara”. Approximately 140 varieties are found during the summer season. From studies, it has been estimated that it was first cultivated in Asia.
The leading cultivators of the Aloo Bukhara are USA, China, Italy, Turkey, Spain, Serbia, and Romania. Prunes are from the same family as of cherries and peaches, and they are found in many colors such as red, bluish black, green and yellow.
Table of Contents
Health Benefits Of Plum
Plums don’t just taste good – they are an abundant source of health benefits too. Aloo Bukhara is one of the most nutritious choices for the season because of the following advantages:
a. Antioxidant Protection
The consumption of prunes can prevent the oxygen radicals that can harm our body. Plum neutralizes the oxygen radicals and thus protects our bodies.
b. Improved Iron Absorption
Plums are rich in Vitamin C which is known as an excellent antioxidant. It absorbs bioavailable iron from the food that you consume.
c. Cholesterol Control
As already mentioned plums have high vitamin C content that prevents any building up of oxidized cholesterol which is responsible for hardening of arteries.
d. Prevention Of Macular Degeneration
According to research and studies, if you take three servings of plum then you can prevent macular degeneration.
e. Boosts Immunity
The plum being a rich source of vitamins and antioxidants boosts the immune system of your body thus preventing cancer.
Benefits Of Aloo Bukhara For Aging
a. Improves Brain Capacity
Plum is a juicy fruit enriched with the qualities of anti-ageing that enhances the working of both your brain and body.
b. Energies Body
Regular intake of plum can increase the level of vitality among people of every age group.
c. Fights Aging:
The age factors such as the declining memory and the lack of attention can be prevented by the regular consumption of plums.
Benefits Of Aloo Bukhara For Heart
a. Promotes Heart Health
Regular use of plum reduce the harmful blood cholesterol level, increasing good cholesterol level, keeps arteries healthy and boost the blood health which encourages the vitality of your heart.
b. Removes Unnecessary Bile
Plum removes unnecessary bile from the liver due to which extra cholesterol is utilized in addressing the bile-deficiency. Thus, plum helps in reducing your bad cholesterol level and preventing the risk of cardiovascular diseases.
c. Normalizes Blood Pressure
Plum contains a high degree of potassium and a small degree of sodium mineral.It normalizes the blood pressure level in your body and lowers the water retention as well.
d. Protects From Blood Clotting
Plum is rich in vitamin K which is beneficial for protecting the unnecessary blood clotting. It, therefore, helps in preventing you from stroke and high blood pressure.
Benefits Of Aloo Bukhara For Diabetes
a. Maintains Normal Blood Sugar level
Plums contain a good amount of soluble dietary fibers which are beneficial for the maintenance of the average blood sugar level in your body. It does so by absorbing glucose from the blood.
b. Reduces Risk Of Type-2 Diabetes
Plum boosts the insulin sensitivity in your body which reduces the risk of type-2 diabetes.
Beauty Benefits Of Plum
a. Provides Proper Nourishment
Intake of plum on a regular basis can help in the nourishment of your skin.Plum contains vitamin A and beta-carotene which are the most vital elements for good and glowing skin.
b. Prevents Skin Problems
Aloo Bukhara helps in preventing your skin from various skin problems like blemishes, eczema, acne, etc.
c. Makes Skin Soft And Glowing
Aloo Bukhara gives your skin a radiant glow, soft and supple touch.
d. Prevents Skin From Dryness
Aloo Bukhara can give your skin the natural freshness and prevents it from drying.It prevents any roughness including other facial skin problems.
e. Solves Dark And Black Lips Problem
If you rub fresh peeled plums on your lips, it can help correcting the dark and black lip problem. In some time, lip color will start fading away giving you soft and pink lips. There are many other ways to get pink lips naturally as olive oil, lemon juice, cucumber etc.
f. Protects Skin From UV Rays
Plum protects your skin cells from the harmful UV rays of the sun thus preventing their damage. It is also used to get rid of sunspots on the face and skin.
g. Keeps Away From Seasonal Infections
It is a rich source of vitamin C can prevent the seasonal infections of your skin.
Benefits Of Aloo Bukhara For Women
a. Reduces Risk Of Bone Problems
After menopause, the problem of bone demineralization, osteoporosis among women is common which can be prevented by the consumption of plums.
b. Keeps Bones And Joints Healthy
Plum enhances the secretion of enzymes for bone growth. This boosts the proper development of bones and joints in the women after menopause.
c. Reduces Risk Of Early Menopause
Plum is a rich source of iron and folic acid which reduces the chance of early menopause by maintaining the proper flow of blood and hemoglobin among women. Turmeric is also beneficial for menopause and post menopause conditions.
Benefits Of Aloo Bukhara For Men
a. Semen Leakage Problem
The regular intake of the mixed water of soaked plum and one tsp aniseed can provide relief from semen leakage problem in men. Black Walnuts are also used for improving the sperm quality.
Other Health Benefits Of Aloo Bukhara
a. Improves Blood Haemoglobin Count
Iron and folates are the most required elements for enhancing the hemoglobin blood count which in turn is helpful in preventing anemia and Plum is a rich source of both iron and folates.
b. Boosts Nerves And Muscles Functioning
It is enriched with high potassium contents which stimulate the functioning of your muscles and nerves. This prevents many health-related issues during your old age.
c. Manages Normal Weight
Plum also prevents over-eating and helps in weight management. It has a high level of insoluble dietary fibers which provide your stomach with the sense of fullness for a longer period.
d. Improves Eyesight
To avoid eye disorders and to improve eyesight it is advisable for you to take vitamin A and beta carotene and Aloo Bukhara is a rich source of both of them. Here, papaya can also help in preventing the loss of eyesight.
e. Normalizes Digestive System
It is the best home remedy to improve the appetite and normalize the functioning of the digestive system.
f. Boosts Energy
It is advisable to take plum regularly on an empty stomach during the morning after your routine walk. Doing this can provide you with instant relief from fatigue and weakness.
g. Provides Relief From Enlarged Spleen
Plum is an effective home remedy to get normal sized spleen and get rid of the problem of enlarged spleen.
h. Relieves Inflammation
Plum can be rubbed on the area of foot inflammation for around 15 minutes to get relief.
i. Treats Sleeping Disorders
Intake of plum on a regular basis before the sleep time can help you get your beauty sleep and can treat the sleep disorders.
j. Boosts Memory Power
Plum is rich in antioxidants which boost the weak memory power during your old age.
k. Enhances Metabolism
Plum promotes the enzymatic actions in your body which improves the metabolism.
l. Destroys Free Radicals
The disease caused by the free radicals can be prevented by the intake of plums as it has a right level of anti-oxidants, phytonutrients, and carotenoids.
m. Excellent Source Of Magnesium
Magnesium can promote your nerves and blood vessels relaxation, protects you from asthma, muscle soreness, headaches and migraine problems. Plum can be used to solve all these problems as it contains a high quantity of magnesium in it.
Benefits Of Aloo Bukhara Leaves
a. Provides Relief From Intestinal Worm
You can apply the paste of the plum leaves to the lower abdominal area to get a sigh of relief from the intestinal worm problems.
b. Relieves Running Nose
The tea prepared from the boiled leaves of Aloo Bukhara can give you instant relief from the running nose problems.
Medicinal Uses
There are approximately 140 varieties of plums, and most of them come with their medicinal purposes.
Though the real part of medicinal use is the bark of the plum tree. The bark of the plum tree is ground which is used as a cough medicine.
The bark is used to brew a tea that is beneficial for warding off bladder and kidney infections. Cuts and wounds can be cured using the flesh of wild plum.
The extract of plum leaves and plum juice is taken to cure diabetes. The paste and curd of the plum bark are consumed to prevent dysentery.
Dried plums can help reduce your fever and are considered antipyretic while the dried seed is used for treating diarrhea.
Plums can also be consumed to treat gastrointestinal complaints and diabetes. Consumption of plum can also help to prevent bone loss and osteoporosis in menopausal women.It also reduces the presence of glucose in urine.
Side Effects Of Aloo Bukhara
While there is no doubt that plums are a nutrient-rich fruit with a lot of health and medicinal benefits, there are some side effects of eating plums in excess.
a. Risks Of Kidney And Bladder Stones
Aloo Bukhara has high contents of oxalate which reduces the calcium absorption and thus forming a kidney or bladder stone.
b. High In Acidic Content
Plums are the friends of oranges, green apples, lemons, grapes, tangerines, and tomatoes. If your body is not suitable for acidic fruits, then you may not take plums.
c. May Interfere With Medications
Plums can also be an interference with your particular medication when consumed in high amounts. Plums lower the blood sugar level, which is not recommended for people who will undergo surgery.
But you can consume and enjoy them in smaller quantities during the summer months when they are available.
Nutritional Benefits Of Dried Aloo Bukhara Per 100 g
(Source: USDA Nutrient Database)
| Energy | 240 kcal |
| Carbohydrate | 63.88 g |
| Sugar | 38.13 g |
| Dietary fibers | 7.1 g |
| Fat | 0.38 g |
| Protein | 2.18 g |
| Vitamins | |
| Vitamin A | 148 μg |
| Thiamine | 0.051 mg |
| Riboflavin | 0.186 mg |
| Niacin | 1.882 mg |
| Pantothenic acid (B5) | 0.422 mg |
| Vitamin B6 | 0.205 mg |
| Folate | 4 μg |
| Choline | 10.1 mg |
| Vitamin C | 0.6 mg |
| Vitamin E | 0.43 mg |
| Vitamin K | 59.5 μg |
| Electrolytes | NA |
| Potassium | 732 mg |
| Sodium | 2 mg |
| Minerals | NA |
| Calcium | 43 mg |
| Iron | 0.93 mg |
| Magnesium | 41 mg |
| Manganese | 0.299 mg |
| Phosphorus | 69 mg |
| Zinc | 0.44 mg |
| Selenium | 0.66 mcg |
| Copper | 150 mcg |
| Fluoride | 4 µg |
| Phytonutrients | NA |
| Beta-carotene | 39 μg |
| Beta-crypto-xanthin | 35 μg |
| Lutein-zeaxanthin | 394 μg |
How To Select And Store?
It is recommended to select fresh, bright colored, reddish and dark colored, medium-sized, even skinned and juicy plum from the market. Unripe, wrinkled, bruised, uneven size should be avoided.
However, unripe Plums can be stored at room temperature to get well ripe. And well mature Aloo Bukhara should be kept in the refrigerator for 3-4 days in airtight poly bags after washing them. Dried plums can also be used and stored at room temperature according to your need and requirement.
How To Enjoy?
The chatni, sharbat, juice, jam, etc. made of Aloo Bukhara are the delicacies of the summer season to beat the summer heat. You can also enjoy them by mixing them in ice-cream, dessert, fruit soup, and cake and fruit salad.
How Much Aloo Bukhara To Eat In A Day?
Due to the various side effects of Aloo Bukhara, you should consume this fruit in an absolute limit and according to the requirement of your body. The daily consumption of plum for a person also depends on the factors such as age, sex and health condition. However, a normal and healthy person can take 200-250 g of plum.
Benefits Of Consuming Plums During Pregnancy
- Benefits Of Consuming Plums During Pregnancy
Being pregnant is a gift of God, which comes with a lot of confusion, though, especially about what to eat and what not to.It is important to eat what is healthy, nutritious and safe for you and your baby.
Your diet must include a right amount of fruits every day, but be sure about the benefits and side effects of them. And make sure you add juicy plums in your fruit salad during your pregnancy.
The reasons behind including plums in your fruit salad are:
a. Prevents Premature Labor
Plum can help in avoiding premature contractions and labor as plum contains a right amount of magnesium which helps in relaxing the muscles.
b. Helps To Absorb Iron
Plum add vitamin C to your diet which is essential for the better absorption of iron. It can assist in dealing with cases of anemia as the heart pumps extra blood during pregnancy to meet the needs of your developing baby.
c. Prevents Constipation And Hemorrhoids
Aloo Bukhara is rich in fiber contents which help to ease constipation and hemorrhoids which make you feel better throughout the day.
d. Eliminates Stress And Fatigue
Plums being rich in antioxidants and potassium can be responsible fro giving an energy in your body.
e. Boosts Bone Health
To keep bones healthy, vitamin K along with calcium and vitamin D is all you need which is present in a good amount in plums.
f. Boosts Immune System
The most common illness during pregnancy is highly undesirable so it is important to keep the immune system strong and healthy which can be done with the help of plums.
g. Prevents Blood Clotting
Plums contain a fresh content of vitamin K, which is known to prevent blood clotting.
Radish can also be included in the diet of pregnant women. It is rich in iron and folate.
As you can see is that plums can make an excellent addition to your pregnancy diet. Though there are some negative side effects as well:
Side Effects Of Plum During Pregnancy
a. Kidney Stones
Aloo Bukhara has high contents of oxalate which reduces the calcium absorption and thus forms a kidney or bladder stone.
b. Contains Zero Calories
Plum is a zero-calorie fruit which is a disadvantage during pregnancy period. During pregnancy, the body needs extra calories to gain weight and help the baby grow during this phase.
Delicious Plum Recipes
a. Plum Barbecue Sauce
If you are planning a barbecue party and want it to be extra special, then plum barbecue sauce is all you need which will make your guests ask for more.
Ingredients
- Six pieces seeded fresh plums
- 1 sticks cinnamon
- 1/2 tbsp. barbecue sauce
- 1/2 tbsp. minced garlic
- 1/2 chopped onion
- 1/2 cup sugar
- 1 sticks cinnamon
- 1/4 cup of water
- 1/4 cup of rice wine
Mix all the ingredients mentioned above in a saucepan and simmer until plums become soft. Remove the cinnamon stick. Now Cool, the paste. Pour it into a food processor or blender. Make a smoothie out of it. Refrigerate it for about a week. Enjoy the delicious sauce on your the next barbecue party.
b. Stewed Plums
If you are bored of eating the fresh plums, then you can opt for stewing them instead.
Ingredients
- 3 lbs plums
- 1 cup sugar
- Half teaspoon cinnamon
- 1/4 cup water
- 2 tbsp. cornstarch
Wash the fresh juicy plums and cut them into halves. Remove pits and cut them in half again. Add sugar and cinnamon to the plums.
Dissolve cornstarch in cold water in a bowl. Pour it over the chopped plum. Cook slowly over low heat for approximately 3 hours. And you are ready to enjoy it is as an appetizer, dessert or as a side dish.
c. Roasted Plums
Ingredients
- 1 and 1/2 lbs red plums (prunes), sliced and pitted
- 1/3 cup orange juice
- 1/4 cup sugar
- One teaspoon cinnamon
- One teaspoon ground ginger
- 1/4 teaspoon nutmeg
Put plum in a baking dish and preheat the oven to 425 degrees Fahrenheit. Combine nutmeg, cinnamon, ginger, and sugar in small bowl and sprinkle this mixture over the prunes. Splash it with fresh orange juice. Toss it, cover with foil and roast. And you are ready to serve.
Hope you could find all the benefits of plum in this article. After knowing the benefits, it will be very hard to keep plum away from you. Isn’t it?
Please, leave your valuable comments below. Share your experience of eating plum here. Don’t forget to tell us how it has benefitted you.
