Plum/ Aloo Bukhara

Amazing Facts about Plum / Aloo Bukhara

1. Botanical Name and History:
   1. Botanical Name: Prunus domestica
   2. History: Plum, scientifically known as Prunus domestica, is believed to have originated in the region between the Black and Caspian Seas. It has a long history of cultivation and is highly valued for its sweet and tangy flavor.
2. Common Name: Plum, Aloo Bukhara (in Hindi)
3. Synonyms in Hindi, Sanskrit, Regional Language: Alu Bokhara (Hindi), Aalobukhara (Bengali), Alpagoda (Marathi), Onagida Draakshe (Kannada)
4. Parts Used: The fruit pulp and skin of Plum / Aloo Bukhara are commonly used.
5. Source: Plum is a plant-based source.
6. Native Region & Geographical Distribution:
   • Plum trees are native to areas around the Black Sea, but they are now widely cultivated in temperate regions worldwide.
   • In India, it is grown in various states, including Himachal Pradesh, Jammu and Kashmir, and Uttar Pradesh.
7. Natural Season of Availability: Plums are typically available during the summer and autumn seasons.

Chemical Composition

Plums are packed with essential nutrients and bioactive compounds, contributing to their numerous health benefits. The key constituents of Plum / Aloo Bukhara include:

• Vitamins: Vitamin C, Vitamin K, Vitamin A, and B-vitamins (B1, B2, B3, B6)
• Minerals: Potassium, Calcium, Magnesium, Phosphorus, and Iron
• Dietary Fiber
• Antioxidants: Polyphenols, Flavonoids, and Anthocyanins

Nutritional Value

Per 100g of Plum / Aloo Bukhara contains approximately:

• Calories: 46 kcal
• Carbohydrates: 11.42g
• Sugars: 9.92g
• Dietary Fiber: 1.4g
• Protein: 0.70g
• Fat: 0.28g
• Vitamin C: 9.5mg
• Vitamin K: 6.4µg
• Potassium: 157mg
• Calcium: 6mg
• Iron: 0.17mg
• Magnesium: 7mg

Benefits on Health

1. Rich in Antioxidants: Plums are a rich source of antioxidants, including anthocyanins and polyphenols, which help neutralize harmful free radicals and reduce oxidative stress in the body.
2. Digestive Health: Plum’s dietary fiber aids in digestion, promotes bowel regularity, and helps prevent constipation.
3. Heart Health: The potassium content in plums supports heart health by regulating blood pressure and reducing the risk of cardiovascular diseases.
4. Bone Health: Vitamin K and calcium in plums contribute to bone health and may help prevent osteoporosis.
5. Boosts Immunity: The high Vitamin C content in plums supports the immune system and helps the body fight infections.

Frequently Asked Questions (FAQ)

Q1: Can plums help with weight management?

Ans: Yes, plums are low in calories and high in fiber, making them a satisfying and nutritious snack for weight-conscious individuals.

Q2: Are plums suitable for diabetics?

Ans: Moderation is key. While plums have natural sugars, their low glycemic index makes them a better choice for diabetics than high-sugar fruits.

Q3: Can I consume plums during pregnancy?

Ans: Yes, plums can be consumed during pregnancy as they provide essential vitamins and minerals. However, consult your doctor for individual guidance.

Q4: Do plums help with skin health?

Ans: Yes, the antioxidants in plums promote skin health by combating oxidative stress and supporting collagen production.

Q5: Can plums be included in a weight loss diet?

Ans: Absolutely! Plums are low in calories and rich in nutrients, making them a healthy addition to a weight loss regimen.

Precautions when Using Plum / Aloo Bukhara

• People with allergies to stone fruits should exercise caution while consuming plums.
• Moderation is advised for those with gastrointestinal issues, as plums’ fiber content may cause discomfort.

Recommended Dose

Consuming 2-3 plums daily is generally considered safe and beneficial.

How to Use Plum / Aloo Bukhara

Plums can be eaten fresh, dried, or used in smoothies, salads, desserts, and jams.

Parts Used

The fruit pulp and skin are commonly used in various culinary applications.

Healthy Recipe made from Plum / Aloo Bukhara

Plum Smoothie Bowl

Ingredients

• 2 ripe plums, pitted
• 1 frozen banana
• 1/2 cup Greek yogurt
• 1/4 cup almond milk
• Toppings: sliced almonds, chia seeds, fresh berries

Instructions

• Blend the plums, frozen banana, Greek yogurt, and almond milk until smooth.
• Pour the smoothie into a bowl.
• Top with sliced almonds, chia seeds, and fresh berries.
• Enjoy a delicious and nutritious Plum Smoothie Bowl!

Side Effects of Plum / Aloo Bukhara

• Excessive consumption may lead to digestive discomfort, particularly in those with sensitive stomachs.
• People with kidney issues should moderate their plum intake due to their oxalate content.

Conclusion

Incorporating plums into your diet can provide an array of health benefits. However, it’s essential to consume them in moderation and consider individual health conditions. Always consult a healthcare professional for personalized advice. Enjoy the goodness of this flavorful and nutritious fruit to support your overall well-being.