Plum, also called Aloo Bukhara or Alu Bukhara, is basically a fruit of trees belonging to Genus Prunus, the family Rosaceae, and subgenus Prunus. There are more than 2000 varieties of Plums and they can be large or small in red, purple, green, yellow, or orange skin with pink, yellow or orange flesh. When plums mature they are covered by a dusty-white waxy coating which gives them a pale grey or bluish-green appearance. Dried plums have a wrinkled and dark appearance and are called prunes.
The most cultivated species of plums which are found only around human settlements include:
- Prunus domestica/European Plum: It belongs to East European and Caucasian mountains.
- Prunus salicina/Japanese or Chinese plum: It originated in China and its cultivation is extended to many countries like Korea, Japan, Israel, the United States, and Australia.
- Prunus simonii/Apricot plum or Simon plum: It is also native to China.
Plums originated in Iran as per Ken Abala who is a professor of History at the University of the Pacific (United States). Globally, the top ten producers of plums include China, Serbia, the USA, Romania, Turkey, Spain, Italy, Bosnia, Herzegovina, France, and Ukraine.
In India, more than ten varieties of plums are grown and the leading producers are Punjab, Himachal Pradesh, and Jammu and Kashmir plums are popularly known by their Urdu name ‘Aloo Bukhara’, in Persian, plum is called ‘aloo’ and ‘Bukhara’ means from the Balkan region.
Top 6 Health Benefits of Aloo Bukhara:
Aloo Bukhara is rich in fiber so consuming them makes it easier to eliminate waste from the body as fiber adds bulk to the stool. It also contains sorbitol which is a natural laxative and isatin which regulates the function of the digestive system. Those who suffer from constipation must include aloo Bukhara in their daily diet.
Promotes Bone Health:
Aloo Bukhara contains Vitamin K, Magnesium, Potassium, and Phosphorous which are important for promoting good bone health. It also reduces the risk of two common bone disorders, that is, osteoporosis and osteopenia. Many research articles have been published on the impact of bone health due to the consumption of aloo Bukhara, one of the research articles was published in 2017 and is titled,’ Dried Plums, Prunes, and Bone Health: A Comprehensive Review’ and as per the results of the research dried plums or their extracts promote bone formation.
Aloo Bukhara has a low glycemic index. The main aim of eating low-glycemic index foods is to minimize cravings for high-sugar foods and to keep blood sugar stable during the day. The blood sugar levels are controlled by consuming aloo Bukhara and they also lower the risk of developing type 2 diabetes. Aloo Bukhara has the capability to reduce the blood sugar levels in our body because they contain a hormone called adiponectin that controls the blood sugar levels. They are also rich in fiber which absorbs sugar thus reducing blood sugar levels. If you are diabetic, you should consult your doctor before consuming plums as they contain a good amount of carbohydrates as well.
Good for Heart Health:
Aloo Bukhara is good for heart health. The phytochemicals and other nutrients present in plums reduce the inflammation that triggers heart diseases like high blood pressure, stroke, etc. If you are hypertensive then you should include aloo Bukhara in your diet.
Aloo Bukhara is a great source of Vitamin A which is essential for healthy eyes and sharp vision. It also contains the antioxidants lutein and zeaxanthin which counteract free radicals in the body and eradicate their negative effects, thus reducing the risk of developing age-related macular degeneration (AMD). Research is given in The Archives of Opthalmology which shows that a serving of 3 or more fruits including plums can help to lower the risks for age-related vision diseases. They also protect our eyes against the damage caused by Ultra Violet radiation.
Aloo Bukhara is rich in many antioxidants like flavonoids, phenolic acids, and other phenolic compounds, all of them are effective as natural antioxidants and they help to prevent many types of cancer, especially breast cancer.
Aloo Bukhara or plum is a healthy and nutritious fruit that we must include in our daily diets because of its enormous health benefits. They help to prevent constipation, promote bone health, are anti-diabetic, good for heart health, enhance vision, and have anti-cancer properties. At Kashmir Basket, we deliver 100% original products with free shipping all over India.