Health Benefits of Plum/Aloo Bukhara/Prune Fruit.
Health Benefits of Plum/Aloo Bukhara/ Prune Fruit.

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:

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.

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.

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.

Prevention Of Macular Degeneration:

According to research and studies, if you take three servings of plum then you can prevent macular degeneration.

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:

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.

Energies Body:

Regular intake of plum can increase the level of vitality among people of every age group.

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:

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.

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.

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.

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:

Benefits of Aloo Bukhara for Diabetes
Benefits of Aloo Bukhara for Diabetes
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.

Reduces Risk of Type-2 Diabetes:

Plum boosts the insulin sensitivity in your body which reduces the risk of type-2 diabetes.

Beetroot is also good for Diabetes.

Beauty Benefits of Plum:

Beauty Benefits of Plum
Beauty Benefits of Plum
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.

Prevents from Skin Problems:

Aloo Bukhara helps in preventing your skin from various skin problems like blemishes, eczema, acne, etc.

Makes Skin Soft and Glowing:

Aloo Bukhara gives your skin a radiant glow, soft and supple touch.

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.

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.

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.

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:

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.

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.

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:

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:

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.

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.

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.

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.

Normalizes Digestive System:

It is the best home remedy to improve the appetite and normalize the functioning of the digestive system.

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.

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.

Relieves Inflammation:

Plum can be rubbed on the area of foot inflammation for around 15 minutes to get relief.

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.

Boosts Memory Power:

Plum is rich in antioxidants which boost the weak memory power during your old age.

Enhances Metabolism:

Plum promotes the enzymatic actions in your body which improves the metabolism.

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.

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:

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.

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.

Plum For Entertainment:

Aloo Bukhara was used as the game pieces by the Dakota Tribe for various types of entertainment pleasures.

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

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.

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.

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.

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.

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
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:

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.

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.

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.

Eliminates Stress and Fatigue:

Plums being rich in antioxidants and potassium can be responsible fro giving an energy in your body.

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.

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.

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:

Kidney Stones:

Aloo Bukhara has high contents of oxalate which reduces the calcium absorption and thus forms a kidney or bladder stone.

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:

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.

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.

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.

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Dr.M.Gopi Krishna is a renowned professor in the dept. of Rasa Shastra and Bhaishajya kalpana at Sri Jagadguru Gavisiddheshwara Ayurvedic Medical College & Post Graduate Research Center.He has personally made around 250 Ayurvedic preparations and self dispense in his own clinic for his patients.

  • Ishita Bhoyar

    Vitamin C in Plums! I only though Citrus fruits contain Vitamin C. That’s new and good to know. Also I like the recipes. Plum barbecue sauce sounds yum. I am gonna try that. (y)