Aloo Bukhara is a fruit that is not only delicious but also has various benefits to your health. It exists in a variety of forms, ranging from large to small in different colors such as pink, purple, red, yellow, green, and orange.
Plums can be consumed fresh or dried. The dried form of plums is called prunes. They have beneficial effects in the treatment of constipation and osteoporosis.
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9 Health Benefits of Aloo Bukhara (Plums)
Following are the various health benefits of Aloo Bukhara:
1. Constipation Relief
Plums and prune juice are well known to relieve constipation as they contain an ample amount of fiber.
Fiber prevents constipation by adding bulk to the stool. Therefore, it helps in eliminating waste from your body. Moreover, prune, and its juice contains sorbitol that has laxative effects.
Various reactions occur inside your body that ends up producing reactive oxygen species. They can harm your body in different ways.
Aloo Bukhara contains antioxidants that help fight against free reactive species by scavenging them, hence, protecting against inflammation.
They are also rich in polyphenol antioxidants that have beneficial effects on your bone health, reduce the risk of diabetes and heart diseases.
Antioxidants can also help reduce the risk of cancer. Therefore you should consume a handful amount of plums and prunes in your diet.
3. Lowers Blood Sugar
Despite having substantial carbohydrates in them, Aloo Bukhara has the ability to lower blood sugar levels. It happens because they contain a hormone called adiponectin that helps regulate blood sugar levels.
They also contain fiber that absorbs sugar, hence helping in lowering blood sugar levels. In this way, plums and prunes can help reduce the risk of type II diabetes.
However, you should consume them in an adequate amount. Consuming it too much can cause your blood sugar level to spike as they contain an ample amount of carbohydrates.
If you are diabetic, you should consult with your healthcare provider before consuming them.
4. Bone Health
According to experts, Aloo Bukhara can help in promoting bone health. They not only help prevent bone deformity but also reverse bone loss that has already occurred.
Plums can reduce the risk of osteoporosis and osteopenia- a common bone disease.
They also contain Vitamin K, Magnesium, Potassium, and Phosphorus that help promote bone protective effects.
5. Heart Health
Aloo Bukhara can reduce the risk of heart disease by lowering blood pressure and cholesterol levels- two major risk factors for heart disease. Therefore if you are hypertensive or have high bad cholesterol levels in the blood, you should incorporate it into your diet. But make sure that you do that in moderation.
6. Prevents Cancer
Aloo Bukhara contains an antioxidant known as anthocyanin- a reddish blue pigment that helps remove free reactive oxygen species.
When your body is exposed to free radicals, it can result in cancer. Therefore antioxidants that scavenge them can help prevent inflammation and cancer.
However, that does not mean that eating plums can guarantee prevention against cancer. But they can lower the risk.
7. Weight Loss
To lose weight, you need to find healthy snack options. If you do not have them in between meals, you may end up consuming something unhealthy.
Aloo Bukhara is a superb food to rely on as a snack. A small plum would give you around 30 calories and help you feel full for a long time along with the fulfillment of sugar craving.
Those people who want to cut down their calories intake can consume plums or prunes in an optimal quantity. Make sure you do not end up eating them too much.
8. Memory and Brain
Aloo Bukhara helps improve brain health and memory. They contain an antioxidant called quercetin and anthocyanin that help protect brain health. Plums may also help in slowing down the progression of Alzheimer’s disease.
9. Prevents Diabetes
Aloo Bukhara can help lower blood sugar levels because they contain a hormone called adiponectin. When your blood sugar levels remain normal, the risk of diabetes lowers eventually.
Therefore if your blood sugar levels remain high, you can incorporate an optimal amount of plums into your diet. However, make sure you do that in moderation. Consuming too many plums can lead to a spike in sugar levels in your blood.
Keep in mind that plums are not a substitute for your diabetes medications and insulin. You should ask your healthcare provider before incorporating it into your diet if you are diabetic.
Plums – Nutrition Facts
Let us have a look at the nutritional values of plums. One plum gives you:
- Calories: 30
- Carbs: 8 grams
- Fiber: 1 gram
- Sugars: 7 grams
- Potassium: 3% of the RDI
- Copper: 2% of the RDI
- Manganese: 2% of the RDI
- Vitamin A: 5% of the RDI
- Vitamin C: 10% of the RDI
- Vitamin K: 5% of the RDI
Plums, when dried, become prunes. They are more nutritious.
In one ounce or 28 grams of prunes, you can get:
- Calories: 67
- Carbs: 18 grams
- Fiber: 2 grams
- Sugars: 11 grams
- Vitamin B3: 3% of the RDI
- Vitamin B6: 3% of the RDI
- Potassium: 6% of the RDI
- Copper: 4% of the RDI
- Vitamin A: 4% of the RDI
- Vitamin K: 21% of the RDI
- Vitamin B2: 3% of the RDI
- Phosphorus: 2% of the RDI
- Manganese: 4% of the RDI
- Magnesium: 3% of the RDI
There is a little nutritional difference between plums and prunes. But the dried ones are easy to eat and more nutritious.
The Bottom Line
Aloo Bukhara or plums are available in the market between May to October, with a peak season in July and August. To enjoy more of them, you can keep them in a refrigerator to slow down their ripening process.
Plums are easy to consume fresh and ready. They are an excellent source of vitamins, fiber, antioxidants, and minerals. To stay healthy, you must incorporate them into your diet in an optimal amount.