What Is a Plum (Aloo Bukhara)?
Plums are juicy, sweet fruits with smooth skin. It is also known with the common name of alu bukhara. It comes in various colours, including red, purple, and yellow. When dried, Plums become prunes, which are wrinkled and have a concentrated sweet flavour. This fruit is typically available in summer, from May to September. Prunes are available year-round due to their dried form. Both Plums and prunes contain antioxidants like phenols and flavonoids, which help protect the body from damage caused by free radicals. These are also rich in vitamins, especially vitamin C, which boosts the immune system, and vitamin K, which is important for bone health. This fruit also provides essential minerals such as potassium, which helps regulate blood pressure, and magnesium, which supports muscle and nerve function. This fruit is also good for health conditions like unusual vaginal discharge, irregular menstruation and miscarriage. Know more about this fruit, its composition, Plum benefits, side effects, alu bukhara uses, and much more.
Nutritional Value of Plum per 100 gm
Plums are abundant in antioxidants, such as phenolic acids, anthocyanins, carotenoids, minerals, and pectins. It also contains essential minerals and vitamins such as phosphorus, zinc, copper, manganese, fluoride, thiamin, riboflavin, and folate. Thus, Plum nutrition constitutes a valuable component of our diet, both in terms of their nutritive and dietary value. Here is its nutritional composition of Plums:
| Nutritional components | Value |
| Energy | 46 kcal |
| Protein | 0.7 g |
| Carbohydrate | 11.4 g |
| Fat | 0.28 g |
| Sugar | 9.92 g |
| Fibre | 1.4 g |
| Glutamic acid | 0.035 g |
| Aspartic acid | 0.352 g |
| Lysine | 0.016 g |
| Isoleucine | 0.014 g |
| Calcium | 6 mg |
| Iron | 0.17 mg |
| Potassium | 157 mg |
| Vitamin C | 9.5 mg |
| Vitamin B6 | 0.029 mg |
| Vitamin A | 345 IU |
Properties of Plum
Here are the medicinal properties of Plums:
1. Antibacterial activity: Plums contain compounds that exert antibacterial effects; therefore, they can help the human immune system to resist bacterial infections. Some varieties of Plums have demonstrated particularly high efficacy against such bacteria as Escherichia coli and Salmonella.
2. Antioxidant activity: Plums that contain phenols and flavonoids are particularly rich in antioxidants. These compounds are known to prevent cells from oxidative damage and reduce the risks of the most severe illnesses, such as cancer and heart disease.
3. Anti-inflammatory activity: Plums prevent inflammation in the body and hence the illnesses that occur as a result. For example, rheumatoid arthritis is a health condition that can benefit by consuming Plums on a regular basis.
4. Anti-cancer effect: Plums have been shown to contain compounds that have been shown to resist cancer growth.
5. Anti-osteoporosis effect: Plums are beneficial for bone health due to their high vitamin K and mineral content. They help in maintaining bone density and strength, reducing the risk of osteoporosis, especially in older adults.
Health Benefits of Plum (Aloo Bukhara)
Plums are a rich source of antioxidants, including flavonoids, and vitamin C which are great for heart, diabetes, blood pressure, skin, eyes and brain. The main Plum benefits include:
1) Plum benefits in preventing heart disease
Plums contain phytochemicals and nutrients that lower inflammation, a primary risk factor for heart disease. Prevent the risk of heart diseases by eating the Plum regularly in season.
2) Plum benefits in preventing lung and oral cancer
Fresh Plums, especially varieties like yellow Mirabelle, are rich in vitamin A and beta-carotene. These compounds protect against lung and oral cancer by preventing cellular damage and supporting immune function.
3) Plum benefits in lowering blood sugar
Plums have potassium besides fluoride and iron. It plays a significant role in lowering blood sugar levels by balancing fluids in your body.
4) Plum fruit benefits in lowering blood pressure
The minerals in Plums help our body get rid of excess sodium. They also prevent tension in the vessel walls, providing a dual way to lower blood pressure.
5) Plum benefits in supporting for the immune system
Muscular degeneration is likely to affect muscles in our bodies as we age. However, when you consume Plums, you are protected by its nutrients, which reduce the risk of such diseases.
6) Plum benefits in improving your memory capacity
Oxidative stress is the primary cause of health issues in our bodies. They also interfere with our memory capacity making the fruit an ideal source of antioxidants.
7) Plum fruit benefits in improving bowel function
The high fibre content in Plums helps regulate the digestive system, preventing constipation and promoting healthy bowel movements.
8) Plum benefits in relieving anxiety
Plums can help reduce anxiety by maintaining high antioxidant levels in the body. Antioxidants help manage stress and improve mood.
9) Plum benefits in treatment of constipation
Prunes, commonly referred to as dried Plums, contain sorbitol, a natural laxative. It also helps relieve constipation by relaxing the bowels.
10) Plum benefits for eyesight
Plums are rich in vitamin A and beta-carotene, which are essential for maintaining good vision and preventing age-related macular degeneration. Regular consumption of Plums can support eye health and give you better vision.
11) Plum benefits in Pregnancy
Aalu Bukhara in pregnancy is beneficial due to its high fibre content, which can help relieve constipation—a common issue during pregnancy. It is also high in folate which is essential for fetal growth.
12) Plum benefits in preventing Alzheimer’s disease
Antioxidants in the Plums fight stress, which is believed to cause Alzheimer’s. It is advisable to eat Plums regularly to enjoy the benefits when you age.
How to Use Plum in Daily Life
Plums are often eaten fresh as a healthy snack, especially during the summer months when they are in season. They can also be added to fruit salads or mixed green salads for a sweet and tangy flavour. Plums are used to make tangy pickles and chutneys, which are popular accompaniments to Indian meals. Plums can also be used to make desserts, such as tarts, cakes, and puddings, adding a burst of flavour and colour. In summer, fresh Plums are blended into juices and smoothies, providing a refreshing and nutritious drink. Plum can also be used to make alcoholic drinks like wines.
Adding Plums to the diet
Seasonal Plums are fresher, more flavourful, and richer in nutrients. These are also more affordable and environmentally friendly. So there is no reason to resist this delicious fruit in summer. You can eat Plums raw or cooked in various recipes. If you are having it off-season, you can preserve it as chutney or jam. Plum jams are also available to purchase. However, to reduce the amount of added sugar you can make your own jam with low or no sugar. You can also dry Plums and have them as prunes. Eating 4 to 5 prunes each day is generally recommended for maintaining digestive health and ensuring regular bowel movements.
Side Effects of Plum
While Plums offer numerous health benefits, they can also have some side effects:
- Kidney Stones: Plums contain oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
- Blood Sugar Levels: While Plums can help regulate blood sugar, eating them in excess may cause blood sugar spikes, particularly in people with diabetes.
Precautions to Take With Plum
While eating Plums, be careful to remove the stone, as swallowing it can damage the food pipe or cause choking, especially in children. Additionally, avoid blending, crushing, or chewing a Plum stone, as the seeds contain amygdalin, which is converted into the toxin cyanide. Ingesting a crushed or chewed seed may cause stomach pain.
FAQs
Plums improves constipation and boosts digestion due to their high fibre content. It helps regulate blood sugar levels. They are rich in antioxidants and vitamins, which support heart health, improve digestion, improve eyesight, lowers anxiety, improves brain functioning and enhance immunity. Additionally, Plums can aid in weight management by promoting a feeling of fullness.
You can safely eat about 2 to 3 Plums a day as part of a balanced diet.
Plums contain natural sugars, but they are considered moderate in sugar compared to some other fruits. On average, a medium-sized Plum contains about 7-8 grams of sugar. This amount can vary slightly depending on the variety and ripeness of the fruit.
Plums directly will not reduce belly fat. Nevertheless, eating them as a part of a wholesome diet, which would include various other fruits, vegetables, lean proteins, and whole grains, can be connected with weight loss. Since they are low in calories and high in fibre, Plums help to keep a person full and help in the digestive process.
Yes, Plums offer several benefits for the skin. It contain antioxidants, vitamins, especially vitamin C, and minerals which prevent skin damage and its ageing. They stimulate collagen production leading to more glowing and tight skin. They are also great for hydration which is essential for soft and smooth skin. Therefore, if a you want to make your skin healthier and look younger,you should include Plums in your diet.
Yes, Plums are good for hair health. They contain vitamins (especially vitamin C) and antioxidants that nourish the scalp and hair follicles, promoting stronger and healthier hair growth. Regular consumption of Plums can contribute to improved hair texture and reduced hair fall.