Aloo Bukhara is a plum from the country of Bukhara. From his name we know that he comes from the Balkans. The name “Aloo” comes from Persian which means Plum and Bukhara is Balkan. These are dried plums that are rich in benefits because they contain many nutrients such as antioxidants, vitamins and minerals. This fruit is widely cultivated in the highlands of India, so the Aloo Bukhara fruit is widely found in India.
Aloo Bukhara fruit is not so popular because there are not many benefits. So, in this article, we will learn about this fruit, including its vitamin content, other nutrients and the health benefits it has to offer.
As a bonus we will also share how to eat Aloo Bukhara and the side effects of eating this fruit from the Balkans.
Health Benefits of Aloo Bukhara
1. Rich in nutrition
Aloo Bukhara fruit is rich in nutrients so that the health benefits are numerous and there is no need to doubt it. Among the nutrients you get from eating Aloo Bukhara are vitamins such as: Vitamin C, vitamin A, Vitamin B, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin E, Vitamin K and folate.
In addition to vitamin Aloo Bukhara also contains minerals such as: Calcium, Magnesium, Iron, Phosphate, Manganese, Potassium, sodium and zinc. This fruit also contains vitamins in the form of antioxidants so that it is quite beneficial for health.
To be clear about the nutritional content of the Aloo Bukhara fruit, let’s look at the nutritional table below.
Nutritional Information
In one serving or 100 grams of Aloo Bukhara contains the following nutrients:
| 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 calorie content is very little when compared to other fruits. So, eating Aloo Bukhara fruit is said to be able to lose your weight.
Furthermore, Aloo Bukhara is good for digestion and metabolism because this fruit is rich in fiber content.
Consuming Aloo Bukhara can also prevent dehydration because this fruit contains 87% water.
2. Fruits rich in antioxidants
Who would have thought that dried plums are rich in antioxidants. It provides great benefits for heart health. Antioxidants minimize consumers against free radicals so that they can prevent heart disease.
Free radicals are harmful chemicals that can damage the body, these materials can cause inflammation of the body, cancer and others.
3. Aloo Bukhara Benefits for eyes
There is another benefit of Aloo Bukhara fruit, this is a fruit that contains vitamin A and vitamin A, both of which play an important role in healthy eyes.
If we consume vitamins A and C in sufficient quantities, then eye health will always be maintained and always in good health.
4. Treating constipation
One of the benefits of consuming Aloo Bukhara is that it can improve digestion. The high fiber content in Aloo bukhara is very important to prevent constipation. Fiber will bind feces and move it from the intestines to be excreted as waste.
Constipation is a serious problem for health because it causes feces cannot be removed from the body. Maybe if you’re constipated two or three days, it’s still not terrible. However, if this constipation is prolonged, then the health of the body can be threatened.
5. Aloo Bukhara to increase blood
Another health benefit of consuming Aloo Bukhara is that it can increase the amount of blood, this is good for health because it can prevent anemia.
6. Increase body immunity
Aloo Bukhara is also good in increasing immunity because it is rich in vitamin C and anti-oxidants. when the body is high in immunity, it will not be easy to be attacked by various diseases.
Aloo Bukhara fruit contains vitamin K and vitamin B6 which are quite good for immunity. A good immune system will protect you from various diseases.
7. Benefits of Aloo Bukhara for diabetic patients
Aloo Bukhara fruit contains bioactive chemicals that have good benefits in preventing blood sugar from rising.
Consuming this fruit from the Balkans regularly – in moderate amounts – is great for preventing spikes in blood sugar. So, it is useful in diabetic diet.
8. Lowers bad cholesterol
Excessive bad cholesterol will be harmful to heart health. Eating Aloo Bukhara fruit regularly in medium quantities is also useful for lowering LDL (bad cholesterol).
Bad cholesterol has an effect on the blockage of blood vessels such as arteries which makes it difficult for the heart to pump blood and the consequences can be fatal. In certain cases, high levels of bad cholesterol not only cause hypertension but can also cause stroke (rupture of blood vessels in the brain).
9. Relieves stress
The health benefits of Aloo Bukhara are also associated with brain health, where its use can relieve stress. One aloo bukhara that you consume every day is very good for stopping the chaos in your brain. It gives peace and comfort to your mind.
This is the effect of the antioxidant content in Aloo Bukhara. Anti-oxidants neutralize free radicals that cause cell damage. So, by consuming this fruit every day (in limited quantities) can provide benefits in relieving stress and brain tension.
10. Strengthens bones
The polyphenol content in Aloo Bukhara fruit is said to have benefits for strengthening bones. With age, bone strength will also continue to decline and then cause bone fragility.
One way to strengthen bones is to consume fruits that contain phosphorus, calcium and polyphenols. Aloo Bukhara is rich in polyphenols which can prevent osteoporosis.
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Aloo Bukhara Side effects
Besides the many health benefits of Aloo Bukhara fruit. However, consuming it in excess can cause some possible side effects. Among the bad effects of eating Aloo Bukhara are:
– Cause allergies
– Cause diarrhea
– Can cause stomach problems such as gastritis
If after you consume Bukhara Fruit and experience any of these side effects, then stop immediately. Otherwise you could have severe diarrhea or stomach problems or gastritis.
How to eat Aloo Bukhara?
You know how to eat Aloo Bukhara fruit? To get the health benefits of Aloo Bukhara, you have to know this ection. To eat it, you can eat the fruit preferably in the morning or evening. You can consume whole or after making jam. There are also those made as wine and dry plums (prunes).
For daily consumption, you only need to eat one Aloo Bukhara. So, don’t bother yourself by consuming lots of Aloo Bukhara.