Aloo Bukhara, also known as dry plum is a type of pulpy fruit which have several health benefits if consumed in the right way. This fruit is packed with various vitamins, minerals, antioxidants and Beta carotene which are highly required by the human body. Aloo Bukhara is not so rare in India and is mainly cultivated in hilly areas. Aloo Bukhara derives its name from “Aloo” ( in Persian Aloo means Plum) and Bukhara from the Balkan region.
We are not so aware of this fruit in India as this is not cultivated everywhere in India. So, today in this blog we will be looking at the various health benefits of Aloo Bukhara, how to eat Aloo Bukhara and its side effects ( if any). Let’s begin.
Health Benefits of Aloo Bukhara
1. Filled up with nutrients
Aloo Bukhara is filled up with antioxidants, Vitamin C, and zinc. Along with these, there are various other vitamins and minerals present in this fruit. Aloo Bukhara is rich in the following nutrients.
Vitamins in Aloo Bukhara
- Vitamin A
- Vitamin B
- Vitamin B1
- Vitamin B2
- Vitamin B5
- Vitamin B6
- Vitamin C
- Vitamin E
- Vitamin K
- Folate
Minerals in Aloo Bukhara
- Minerals
- Calcium
- Iron
- Magnesium
- Manganese
- Phosphate
- Sodium
- Potassium
- Zinc
Nutritional Information
100g of Aloo Bukhara consists of the following nutritive value.
| Nutrients | Amount |
| Energy | 260 Kcal |
| Protein | 2.5g |
| Carbohydrate | 63g |
| Sugar | 30g |
| Dietary fiber | 7g |
| Total fat | 0.4g |
| Iron | 0.5mg |
| Calcium | 20mg |
| Potassium | 470mg |
| Sodium | 12mg |
- The amount of calories that you receive by eating 1 serving of Aloo bukhara is much less compared to other fruits, which will actually help you in weight loss.
- The fiber content is high in Aloo Bukhara which will help you to have a better digestive and metabolism system.
- It also contains 87% water which again keeps you hydrated.
2. Rich in antioxidants
Aloo Bukhara is highly rich in antioxidants which makes it great for your heart. Antioxidants help in the prevention of developing heart diseases by deactivating free radicals from binding to oxidants.
3. Increases immunity
Aloo Bukhara if consumed in the right amount increases your immunity and the ability to fight against foreign diseases. This fruit is actually great for people who have a tendency of getting affected by foreign bacteria and viruses. This fruit is rich in Vitamin K and Vitamin B6 which plays a major role in improving your immunity power.
4. Great for diabetic patients
Aloo Bukhara is considered great for diabetic patients. If consumed in moderate amounts on regular basis this fruit does not allow the blood sugar level of your body to go up. The presence of bioactive compounds in Aloo Bukhara helps to prevent diabetes.
5. Great for your eyes
The presence of vitamin A and Vitamin C in any fruit helps you to improve your vision. Aloo Bukhara is rich in both of these vitamins and is considered great for your eyes. Vitamin C keeps your eyes healthy and Vitamin A improves your vision.
6. Treats constipation
Aloo Bukhara is filled up with fiber which is necessary to prevent diseases like constipation. Consuming this fruit helps in softening your stool, allowing easy passage of the stool thus preventing constipation.
Various researches have also proved that dried Aloo Bukhara contains phenolic compounds which do not allow constipation.
7. Increases blood count
This is another unique feature of Aloo Bukhara fruit. If consumed properly along with a proper diet Aloo Bukhara increases your total blood count thus preventing your body from the risks of developing diseases like Anemia.
8. Decreases bad cholesterol
Aloo Bukhara also helps in decreasing the bad cholesterol in your body. The lower the bad cholesterol in your body the more safer it is for your heart. High levels of bad cholesterol in your body deposit fat in your blood vessels which results in blockage of arteries leading to heart diseases and strokes. Aloo Bukhara decreases the level of this bad cholesterol, resulting in easy pumping of blood from your heart.
9. Great for people with weightloss goals
Compared to other fruits Aloo Bukhara has a low amount of calories which is actually great for people who want to lose weight. People who are on a weight loss journey tend to consume foods that are high in nutritive value and less in calories which keeps them full for a longer time. Aloo Bukhara is a great fruit that is high in nutrients and also possesses fewer calories.
10. A stress reliever
Aloo Bukhara is great for your brain and also acts as a great stress reliever. Consuming 1 Aloo Bukhara every day provides you huge relief from stress and tension. The fruit is rich in antioxidants which do the work of removing stress.
11. Makes your bones stronger
Aloo Bukhara is also great for aged people. We all know how the strength of our bone decreases with time. Aloo Bukhara is rich in polyphenols which help in strengthening your bones preventing you from the risks of developing joint pains and osteoporosis. This fruit is recommended for aged people and women.
12. For flawless skin
Aloo Bukhara is great for your skin as well. Aloo Bukhara has anti-aging properties which provide you with healthy skin. The presence of Vitamin C in this fruit makes your skin glow and provides shine. Altogether this fruit helps you to develop glowing skin if you are experiencing pre-aging.
Side effects
Aloo Bukhara has several health benefits if only consumed in the right amount and right way. Overconsuming Aloo Bukhara can have certain side effects which include
- Development of allergies
- Risks of developing diarrhea
- Gastritis and stomach problems ( especially people with stomach ulcers )
If you are facing any of the above-mentioned side effects due to the consumption of Aloo Bukhara immediately stop consuming the fruit and consult your doctor.
How to eat Aloo Bukhara?
It is recommended to eat Aloo Bukhara either in the morning or in the afternoon. You can eat Aloo Bukhara as a whole fruit or you could even use it in making jams, wines and dry plums ( prunes). One Aloo Bukhara is enough for you to consume in a single day.
Conclusion
As we can see Aloo Bukhara has several health benefits if eaten in the right way and right amount. So go ahead and enjoy having some Aloo Bukharas instead of having those junk foods.
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1 Comment
Hello, I found various scientific references,endnote, for vitamins and minerals present in aloo bukhara in your article. Thanks for the article.
Best,