What is Aloo Bukhara Benefits? Aloo bukhara is a nutrient-rich fruit that is important for consumption as a health fruit. Its name comes from the Persian language “Aloo” which means Plum and “Bukhara” which means a place in the Balkans. This is a dried plum fruit which is quite widely cultivated in India, especially in hilly areas.
Why does Aloo Bukhara have so many health benefits? It is a fruit rich in nutrients such as essential minerals, vitamins and antioxidants. Consuming Aloo Bukhara regularly and in moderate amounts can provide many health benefits. Here we will share some of the health benefits of eating dried Indian plums or known as Aloo Bukhara.
In this article while reviewing the benefits of eating Aloo bukhara fruit, we also accompany information about the side effects of eating Aloo Bukhara and how to eat it.
Incredible Benefits of Aloo Bukhara Fruits
1. Nutrient-rich fruit
Why do we say this fruit is rich in nutrients? This is because the Aloo bukhara fruit contains antioxidants, vitamin C, and zinc. Not only this, but there are many lists of minerals and vitamins that can be obtained from consuming this Indian plum.
Among the vitamins in dried plums or Aloo Bukhara are:
- Vitamin A
- Vitamin B1
- B vitamins
- Vitamin B2
- Vitamin B6
- Vitamin B5
- Vitamin C
- Vitamin K
- Vitamin E
- Folate
Minerals in Aloo Bukhara
- Phosphate
- Minerals
- Manganese
- Iron
- Calcium
- Magnesium
- Sodium
- Zinc
- Potassium
Aloo Bukhara Nutritional Value
We provide nutritional information of Aloo Bukhara fruit for every 100 grams or one serving. So, if you consume 100 grams of this fruit every day, you will get the following nutritional supply:
Energy 260 Kcal, Carbohydrate 63g, Protein 2.5g, Sugar 30g, Dietary fiber 7g, Total fat 0.4g, Calcium 20mg, Iron 0.5mg, Potassium 470mg, and contains 12mg Sodium.
Eating one serving (100 g) of aloo bukhara already contributes a lot of nutrients with few calories. This means this fruit can help or support your weight loss.
Aloee bukhara fruit is rich in fiber so the benefits are very good for digestion and body metabolism. In addition, dried plums also contain large amounts of water, where it retains 87% of water. So consuming aloo bukhara fruit is good for hydrating the body.
2. Good for the health of diabetics
Aloo bukhara fruit is not rich in sugar like other fruits, but it contains active compounds that can prevent diabetes. Eating Aloo Bukhara fruit in moderation can prevent diabetes and nourish the body. You can nourish the body without having to get excessive blood sugar.
However, you have to pay attention to the portion you eat because if you eat too much, everything has a bad effect on health.
3. Aloo Bukhara is good for the eyes
Health is closely related to vitamin A and vitamin C, and dried plums are a fruit with a high content of vitamins A and C.
The role of vitamin C is to prevent various bad effects of free radicals on the eyes and vitamin A is beneficial for eye health.
In addition to eating plums, to maintain eye health you can regularly eat vegetables such as carrots and tomatoes.
4. Eliminate constipation
This is a fruit rich in fiber, so one of the benefits of Aloo bukhara is to smooth bowel movements and this can prevent constipation.
Aloo Bukhara fruit or dried plums are also studied as a fruit rich in phenolic compounds that are useful in preventing constipation.
5. Rich in antioxidants
The health benefits of Aloo Bukhara are also inseparable from the high content of antioxidants. The benefits of antioxidants are to help prevent heart disease and various other degenerative diseases.
In addition, antioxidants are useful in getting rid of the bad effects of free radicals. Free radicals are harmful substances that can cause damage to body cells and cause abnormal cells to grow, known as cancer cells.
6. Lowers bad cholesterol
The presence of bad cholesterol in the body can hinder the smooth flow of blood and then can cause various health problems.
So, the lower the bad cholesterol content in our bodies, the healthier our bodies are. A lot of bad cholesterol in the bloodstream will affect the smoothness of the blood and this can cause high blood pressure, heart problems, and can even cause a stroke.
The blood flow carries nutrients throughout the cells, and carries oxygen which is essential for the body.
7. Benefits of Aloo Bukhara for weight
As we saw in the nutrition list above, that Aloo Bukhara does not contain many calories and this is a signal that this fruit is good for weight loss. To be successful in a diet program to lose weight, we must consume lots of foods and fruits that are rich in nutrients, not calories, fat.
Indian Plum or Dried Plum is a healthy fruit with low calorie content. It also contains a lot of other nutrients that can boost the health of the body.
8. Boost immunity
Immunity is the body’s strength in fighting foreign objects such as bacteria, viruses and other harmful organisms. So, someone with a low immune level, he will be susceptible to disease.
If you are often attacked by coughs, flu, and fever, then eating Aloo Bukhara fruit is very good, with its antioxidant content, vitamins C and A, this can help in increasing the body’s immunity. This Indian plum also contains vitamin K, and B6, both of which also support immunity.
9. Increases blood count
An important reason why you should eat this fruit is because it can increase blood volume levels, meaning that eating Aloo bukhara fruit is useful for preventing anemia.
This fruit contains magnesium and iron which are useful for producing more red blood cells.
10. Good for weight loss
The low calorie content of Aloo Bukhara makes it an important fruit in a weight loss diet. One way to lose weight is to reduce calorie intake and increase nutrition so as not to lack nutrients during the diet.
So, with a small calorie content, it is easy for us to lose weight because there is no additional fat in the body.
11. Reduce stress
One of the benefits of eating Aloo Bukhara is pleasing the mind, this fruit is said to be able to relieve stress and make those of you who eat it relax.
This anti-stress also comes from its high antioxidant content. So, rich in antioxidants, dried plums can eliminate free radicals and bad stress-causing hormones.
12. Strengthens bones
The benefits of eating Aloo Bukhara strengthen bones, the content of calcium in it, phosphorus, manganese and copper is good in supporting bone health. It prevents you from joint pain, and bone fragility.
Eating Aloo Bukhara is good for the health of both men and women. Women even become very susceptible to bone problems. So, by consuming Aloo Bukhara, bones become more sheat.
13. Aloo Bukhara smoothes the skin
The content of anti-aging properties in Aloo Bukhara fruit is beneficial for skin beauty.
The content of vitamin C in Aloo Bukhara is useful for making the skin glow and smooth. Eating Aloo bukhara regularly can make your skin glow and naturally beautiful.
Also see other fruits:
- 10 Health Benefits of Pomegranate, Super fruits
- 53 Wonderful Health Benefits of Avocado Fruit
- Pejibaye Fruit – An Important Fruit in the Costa Rican Diet
- Nance Fruit, Nutrition Value and Health Benefits
Side effects Eat Aloo Bukhara
To get the health benefits of the Aloo bukhara fruit you must eat it regularly and in medium portions. Eating Aloo bukhara in excess will give you unwanted side effects.
Among the possible side effects of eating Aloo Bukhara fruit are:
- Diarrhea,
- Allergy,
- Stomach problems such as ulcers
If you notice any development of side effects like this, then immediately stop consuming this fruit. If your problem is not resolved, contact a doctor immediately.
How to eat Aloo Bukhara?
How to eat aloo bukhara is very easy, you can eat it directly as usual by peeling the skin, or eat it by processing it into jam. If you want to regularly eat aloo bukhara fruit, just eat 1 fruit every day.
Conclusion
Aloo Bukhara is a fruit rich in nutrients and consuming it is beneficial for the health of the body. But if you eat in excessive amounts, you will feel certain side effects. So the recommendation is to consume Aloo Bukhara regularly but in small or medium quantities. You just need one aloo bukhara every day.
