Health benefits of the Aloo Bukhara (prunes) plum

 Health benefits of the Aloo Bukhara (prunes) plum 

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Everyone likes to eat fruits, but everyone's interest in fruits may be different. Some people like apples, while others like the taste of oranges. 

At the same time, there are some people who are more attracted to sweet and sour fruits. Such fruits include plums. 

Not only taste but also many medicinal properties are hidden in this fruit. In this article on Rahilpassion, we will tell you in detail about the uses and benefits of nutrition-rich plums.

Before knowing the benefits of plums, it is important to know what plums are.

Sweet and sour in taste, plum is a stone fruit of the Rose family (Rosaceae) (1). In English, it is known as a plum. The plums resemble tomatoes and are purple or red in color. Generally, plums are available on the market from May to October. Some of its common varieties include black plum, greengage plum, red plum, yellow plum, and plum.

Plum fruit is rich in many important nutrients, whose properties we are going to discuss below. Keep reading this article to learn about the benefits of plums.

           

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Benefits of Plums(Prunes)Aloo Bukhara 

1. Heart Health

Plums can control high blood pressure (hypertension), thereby protecting the heart. According to a study, people who consumed prunes and their juice were found to have lower blood pressure levels. This study shows that consumption of plums can prove helpful in preventing heart-related diseases (2).

 In fact, high blood pressure causes pressure in the blood vessels, which can increase the risk of heart disease (3).

Apart from this, consumption of dried plums, i.e., prunes, can be helpful in preventing atherosclerosis (4).

 Atherosclerosis is a condition in which fat, cholesterol, and plaque accumulate in the artery walls. These can affect your blood flow and cause blood clots and heart-related problems (5).

2. Constipation

Plum fruit is rich in fiber; hence, it can be considered helpful in treating constipation. Also, according to scientific research, the phenolic compounds present in dried plums, i.e., prunes, can help eliminate problems with bowel movements (6).

3. Cancer

Not only plums, but dried plums also have many benefits. Such elements are found in both of them, which are helpful in fighting cancer (7). Plum extract also reduces the risk of breast cancer (8). At the same time, according to scientific research, the fiber and polyphenols present in dried plums can prove helpful in reducing the risk factors for stomach cancer (9). However, research is needed regarding this.

4. Diabetes

Bioactive compounds present in dried plums can reduce the risk of diabetes. Despite being sweet in taste, dried plums do not increase blood sugar (10). You can eat dried plums as a snack for diabetes.

5. Bone health

The benefits of plums also include bone health. According to a study, by eating 100 grams of prunes daily, bone-strengthening factors can be removed. Besides, it also improves bone mineral density (11).

6. Cholesterol

Consuming prunes can also help reduce cholesterol. Through regular consumption, bad cholesterol (LDL) can be reduced. Actually, plum fruit is rich in fiber, due to which it can help in controlling the cholesterol level in the body (12).

7. Helpful in reducing weight

Plum fruit is also helpful in reducing obesity (13). Actually, very few calories are found in plums. Because of this, this fruit can prove helpful in controlling weight. At the same time, due to being rich in fiber, plum fruit is also considered beneficial in reducing weight (14), (15).

8.Eye Health

The benefits of plums also include taking care of eye health. This fruit contains vitamin C and vitamin E (16). Both of these nutrients can prove helpful in providing relief from the problem of decreasing eyesight with age (17). 

However, further research is needed on whether these nutrients are helpful in preventing cataracts. Both dried plums and plum fruits can be used for eye health.

9. Immunity

Vitamin A present in plum fruit is considered important for the immune system. Along with this, the vitamin C found in it is helpful in repairing and developing the tissues present in the body (18).

 At the same time, according to a study conducted on plums, plums may have immunity-enhancing properties. After including plums in the diet, the ability to fight disease was found to increase (19).

10.Brain Health

Polyphenol compounds present in plums may improve brain health. It also reduces the risk of brain diseases by reducing the cholesterol level of the brain (20). According to a study conducted on plums, plum juice can be helpful in overcoming the decline in brain functioning with increasing age (21). Plum fruit contains more phenolic compounds.

11. Antioxidant

Plums are rich in vitamin A, vitamin C, carotenoids, and polyphenols. All these act as antioxidants in plums (22). Actually, a lack of antioxidants increases the risk of free radicals in the body, which harm our body (23). Let us tell you that due to free radicals, the natural lenses of your eyes can get damaged, which can also lead to blindness. 

In addition, inflammation of the joints (arthritis) may occur. Besides, they can also cause brain-related problems and heart diseases (24). 

Therefore, by eating plums rich in antioxidants, we can protect the body from many serious diseases (25). Along with this, potassium-rich plums can maintain the electrolyte balance in the body.

After knowing the benefits of plums, let us talk about the nutrients present in them.

Nutritious elements of plums: 

Nutritional Value:

Plum fruit can also be called a treasure trove of nutrition. See below for the amount of nutrients found in 100 grams of plums.

Nutrient content per 100 grams

water 87.23

energy 46kcal

Protein 0.70g

Total Fat 0.28g

Carbohydrate 11.42g

Fiber 1.4g

Sugar 9.92g

  minerals

calcium 6mg

Iron 0.17mg

Magnesium 7mg

Phosphorus, P 16mg

157mg of potassium

Zinc 0.10mg

vitamins

Vitamin C 9.5mg

Thiamine 0.028mg

Riboflavin 0.026mg

Niacin 0.417 mg

Vitamin B-6 0.026mg

Folate, DFE 5 µg

Vitamin A, RAE 17μg

Vitamin A, IU 345IU

Vitamin E, (Alpha-Tocopherol) 0.26mg

Vitamin K (phylloquinone) 6.4μg

lipid

Fatty Acids, Saturated 0.017g

Fatty acids, total monounsaturated 0.134g

Fatty acids, total polyunsaturated 0.044g

In the next part of the article, we are explaining what the difference is between plums and dried plums.

What is the difference between plums and dried plums?

Plums are full of juicy pulp. When this fruit dries, it is called a dry plum, which comes in the category of dry fruits.

 Dried plums are called prunes in English. Let us know the difference between the two in detail below.

A plum is a stone fruit that is filled with soft pulp. Whereas dried plums are sticky.Plum fruit is available on the market between May and October, but dried plums are available throughout the year.

Dried plums are sweeter than fruits.Dried plums have a higher calorie and carbohydrate content than fresh plums, although both are nutritious.

Plums contain a high amount of vitamin C, whereas dried plums contain less vitamin C.

Plum fruit has a high water content. While the amount of water per 100 grams of fruit is 87.23g, in dried plums it reduces to 30.92g.

The amount of fiber in dried plums is higher than in plums. For this reason, prunes are mostly used to relieve constipation (27).

Come, now let us know in what ways plums can be used.Use of Plums—How to Use Plums .

There are many ways to use plums, but first you should buy plums that are firm, juicy, and without marks.

You can eat plums by cutting them and mixing them in oatmeal, salad, curd, smoothies, and puddings.You can also use both plums and dried plums for topping pizza.

Plums can also be used in muffins, breads, and other desserts.You can also make sweet and sour chutney from plums.You can also make its juice and drink it.You can also use dried plums for topping ice cream and cake.Dried plums can also be eaten directly as a snack (28).

Let us now tell you about the recipe for instant plum chutney.

Plum Chutney

Ingredients 

250 grams of chopped plums

4 tbsp. chopped almonds

Half tsp. red chili powder

20 grams of ground ginger

two spoons of lemon juice

salt as per taste

Some mint leaves for garnishing

Recipe: Method

First of all, wash the plums.Then soak the plums in water for a few hours.After this, take out the core of the plum and cut it into pieces.

Now put the plums, salt, and ginger in a pan and cook until a thick paste is formed.

Finally, add lemon juice and mix it well.Here, the plum chutney is ready. 

After it cools down, serve it garnished with mint leaves.You can eat this delicious chutney with parathas, potato tikkis, or pakodas. 

Apart from this, it can also be served with snacks. At the same time, this chutney can be used as jam on bread.

A nutritious fruit like a plum can also be harmful for you. Come, let us know the disadvantages of plums.

Disadvantages of Plums: Side Effects of Plums .Although there is no harm in nutritious plums, you should not consume them in excessive quantities. Also, before consuming it, it is important to know whether you are allergic to it.

Plums have laxative (natural properties to cleanse the stomach) (29). 

Therefore, excessive consumption may cause diarrhea (30).

Excessive consumption of dried plums can cause gas problems (31).Potassium is found in abundance in plums.

 Its excessive consumption can cause hyperkalemia, i.e., an increase in the amount of potassium in the body.

 This can cause chest pain, shortness of breath, nausea, and vomiting (32).

Now you know the benefits of plums, which are rich in nutritious elements. 

Now you can include it in your diet and avail of its hidden health benefits, but consume it in balanced quantity because excessive consumption of it can cause the loss of plums mentioned in the article. 

In such a situation, consume it in balanced quantities and stay healthy. Stay connected to Rahilpassion to read other such articles.