8 health benefits of plums or alubukhara

Plum is one of those unique fruits that are available in a wide variety of colours and sizes. Ranging from purple, red to green and yellow, these small temperate fruits are available throughout the summer.

1. Prevents anemia: If you’re anemic due to deficiency of iron then you should have plums along with other sources of iron. Remember, you may be having rich sources of iron but if that iron is not well absorbed by the body it’s of no use. To allow proper absorption of iron, your body needs vitamin C and plums are rich in vitamin C. 1 cup of sliced plums (approx 165 gms) will give you 15.7 mg of vitamin C. That’s about 26% of your daily recommended intake of vitamin C.

2. Relieves constipation:If your digestive system is overall healthy and you’re having the right amount of fibre and water along with healthy food you may never have constipation. Plums are rich in dietary fibre. With one small plum you add 4% of the daily recommended allowance of fibre to your daily diet. Plum also contains sorbitol and Isatin. Sorbitol is a natural laxative that helps the large intestine to absorb water and stimulate bowel movement, thereby relieving constipation. Isatin, on the other hand, may help in regulating the function of the digestive system.

3. Helps control BP: Plums are rich in potassium, a mineral that is critical to control blood pressure. 1 cup of plums will give you 7% of your recommended daily intake of potassium.

4. Improves vision:Plums are a rich source of vitamins, especially vitamin A. A handful of plums contain 569 International Units (IU) of Vitamin A. That’s exactly 11% of the amount of Vitamin A you need on a daily basis. Vitamin A, as we all know, is important for healthy eyes and sharp vision. Plums not only keep the eye membrane healthy but also protect you against the damage caused by UV light because of its carotenoid zea-xanthin.

5. Strengthens your bones:Vitamin K in plums not only help in blood clotting but also help you strengthen your bones. Researchers also suggest that vitamin K have the ability to reverse bone loss in women in their menopause.

6. Protects against infections:By helping your body to get vitamin C plums can help your immune cells to stay healthy and fight infections, keeping you away from general cold and flu.

7. Keeps the heart healthy:Plum might not be the richest fruit with antioxidants but it can definitely protect your heart against free oxygen radicals. Dark coloured plums contain more amount of antioxidant called anththocyanins that prevent cell damage due to its anti-inflammatory effects. They also contain other poly phenolic compounds like lutein and cryptoxanthin that further help reduce oxidative stress on the cells.

8. Helps metabolic processes: One small plum has just 30 calories without negligible amount of fat. So even if you eat a whole cup of plums at one time, you will not add too many extra calories to your diet. Plums also contain B vitamins like niacin and vitamin B6 that help in breakdown of carbohydrates, proteins and fats.

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