Plum (Aloobukhara Irani) آلوبخارہ ایرانی

Overview

The plum is a stone fruit, rounded or elongated that can be yellow, green, red or purple. In general, it is very nutritious and rich in vitamins, specially vitamin C. It is more or less juicy depending on its water content. Prunes or dehydrated plums are preserved for longer time and are very sweet.

Benefits

Plum are a great source of vitamin A, a vitamin that is essential for healthy vision. One plum delivers 3 percent of the recommended daily intake of vitamin A. People who are deficient in vitamin A are prone to night blindness, dry eyes, macular degeneration and cataracts.
Plum are high in potassium, an important mineral that ensures proper functioning of the heart and nerve response throughout the body.
Plum have been sold as a popular digestive remedy for years together. And when it comes to laxatives, prunes are more effective than even psyllium.
A single serving of plums(100 grams) fulfills the daily requirement for boron, and the potassium present in plums helps support bone health.
Iron deficiency can lead to hair loss, dryness and discoloration of hair. And plum are great sources of iron, contributing to the overall health of your hair and offering countless benefits to it. They are a source of vitamin B, vitamin C, et al which are great for your hair growth. These nutrients strengthen your hair from the roots and prevent breakage and damage.
The vitamins and minerals present in plum help in maintaining healthy skin. This humble fruit also helps slow down the aging process and delays development of wrinkles. the presence of many minerals make it quit a good snack, further giving you a glowing skin.

Plum may help in relieving constipation and digestive issues such as flatulence, indigestion, bloating and heartburn. Plums have been used as a mild laxative.

Side Effects

The side effects of plum are related to digestive issues and allergic reactions. The most common side effects of plum are:

• People having problems with constipation and drinking large quantities of plum juice could experience excessive digestive problems such as flatulence, indigestion and bloating.
• People might experience allergic reactions on eating plums. It contains a component that is considered a potential allergen showing immunoglobulin E (IgE)-specific allergic reactions.

How To Consume

Here are some easy ways to add plums to your diet:

• Use Plums sauces or jam
• Eat them alone as a snack.
• Add plums to your breakfast oatmeal.
• Mix them with nuts, other dried fruits such as apricots, and dark chocolate chips for a healthy trail mix.
• Add them to baked goods.
• Blend them (or use plum juice) for drinks or smoothies.

Nutritional Value

1-ounce (28-gram) serving of plums contains the following:

Calories: 67plu
Carbs: 18 grams
Fiber: 2 grams
Sugars: 11 grams
Vitamin A: 4% of the RDI
Vitamin K: 21% of the RDI
Vitamin B2: 3% of the RDI
Vitamin B3: 3% of the RDI
Vitamin B6: 3% of the RDI
Potassium: 6% of the RDI
Copper: 4% of the RDI
Manganese: 4% of the RDI
Magnesium: 3% of the RDI
Phosphorus: 2% of the RDI