DRY PLUM – WHITE YELLOWISH / ALOO BUKHARA IRANI / PRUNES
We have been bestowed with amazingly nutritious and delicious fruits; one of these is plum, which is not just tasteful and healthy, but also comes in a panorama of colours. This succulent fruit belongs to the Rosacea family and genus prunus domestica, which also includes almonds and peaches. Plums come in a wide variety of colours and sizes; while most are much firmer and fleshed, some may have colours that may range from yellow to white, green and red. Also known as aloobukhara, taste of the plum ranges from sweet to tart and is super juicy when enjoyed fresh. Plums can be consumed dried and used in jam-making and other delicacies. Plums are loaded with nutrients that promote health. According to the book ‘Healing Foods’ by DK Publishing, plums have more than 2,000 varieties. These tarty fruits have good antioxidant and detoxifying properties and are a metabolic stimulant. They contain chromium, potassium, selenium and other minerals along with vitamin C and beta-carotene. Dried plums, also known as prunes, are a traditional treatment for constipation
DRY PLUM – WHITE YELLOWISH / ALOO BUKHARA IRANI / PRUNES
Nutrition Table
Saturated Fatty Acid
Carbohydrate
Dietary Fiber
Energy
Fat
Protein
Sugar
Sodium
– 0%
– 21.0%
– 7g / 100g
– 240 kcal / 100g
– 0%
– 4%
-38g/100g
– 20mg / kg
The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
PACKAGING QUANTITIES
FAMILY
BOTANICAL NAME
COMMON NAME
–PRUNUS DOMESTICA
–PRUNUS BOKHARENSIS
–DRY PLUM / PRUNES
Adult reference intake per each 1g of portion of dry plum /prunes contains :
Energy
10.06 kj
2.4 kcal
<1%
Fat
0.004g
<1%
Saturates
0.001g
<1%
Sugar
0.38g
<1%
Salt
0.00g
<1%
Typical values per 100g:
Energy 240.00 kcal 1006.00 kj
HEALTH BENEFITS
Plums are loaded with an assortment of healthy components, vitamins and minerals. They are a powerhouse of vitamin A, vitamin C, folate, vitamin K, vitamin B1 and, minerals like magnesium, phosphorus, zinc, calcium, zinc, fluoride and potassium. They also supply dietary fibre and offer low calories without any harmful fats.
Here are some plum benefits that will convince you to add more plums in your daily diet.
May help boost digestion
Plums or aloobukhara are a good source of dietary fibre, as well as components like sorbitol and isatin that help in regulating the digestive system. These two components have a laxative effect that encourage the secretion of fluids in the bowels and promote efficient flushing of waste. For people with constipation, dried plum or prune is said to be one of the best remedies.
May help improve eye health
These succulent fruits contain vitamin C and beta-carotene that are known to be beneficial for maintaining eye health and preventing age-related macular degeneration and cataract. In fact, plums consist of carotenoids, lutein and zeaxanthin that provide protection against the harmful effects of ultraviolet rays.
Is heart-friendly
It is known that regular intake of dried plums or aloobukhara may help promote fluidity of blood in the arteries. This effect helps in protecting your heart from various problems like cardiac arrest, stroke and other heart related ailments.
Boosts immunity
The high vitamin C content may help in strengthening the immunity system. This vitamin is responsible for building body’s resistance against infections and inflammations.
Improves blood circulation
Plums or aloobukhara contain vitamin K and potassium that have the ability to absorb iron in the body. These fruits contain sufficient iron and copper assists in the formation of red blood cells, further helping in the purification of blood and a healthy blood circulation.
Maintains electrolyte balance
The high amount of potassium present in plums act as electrolyte, which is required for the efficient functioning of cells and tissues in the body. Moreover, consuming them regularly can help cure muscle contractions in the body.
Rich in antioxidants
Plums or aloobukhara contain high amounts of antioxidants that help prevent damages caused by free radicals in the body. The phenols present in them protect neurons and cell membranes against any injuries caused by oxidative stress.
Skin-friendly
The vitamin C present in plums along with other antioxidants help keep the skin radiant, youthful and glowing. There are many studies that have linked higher vitamin C content with lowered risk of developing fine lines and wrinkles on the skin.
You cannot miss out on eating plums, considering they are power-packed with so many health benefits. Go on and add these delights in your diet and stay healthy!