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Plums are extremely nutritious and offer various health benefits to us. They contain various vitamins and minerals are a rich source of fibre and antioxidants too. There are more than a hundred varieties of plums found across the globe. Aloo Bukhara is one of the varieties of plums that is native to the Indian subcontinent. The taste of aloo bukhara ranges from sweet to sour, i.e., it has a tangy taste – but this fruit is enjoyed by all. But can you enjoy this tasty fruit during pregnancy also? Find out!
Nutritional Value of Plums
The nutritional value of fresh plums is considerably high compared to most other fruits. The chart below provides the nutrient content in a hundred grams of plums.
|Pantothenic Acid||135 mcg|
|Vitamin A||200 mcg|
|Vitamin C||9.5 mg|
|Vitamin E||260 mcg|
|Vitamin K||6.4 mcg|
Health Benefits of Eating Plums During Pregnancy
Eating aloo bukhara can be very beneficial for a pregnant woman. Here are a few health benefits of including plums in your daily diet:
1. Helps Keep Weight in Check
Plums contain carbohydrates, which are basically fruit sugar, and relatively low in concentration. It makes them a great alternative to low-calorie foods, especially if you want to shed pregnancy pounds. However, dried plums or dried prunes during pregnancy are not recommended as they have a high amount of carbs and sodium.
2. Helps Fight Anaemia
Anaemia, especially iron-deficiency anaemia is a common problem during pregnancy and most pregnant women develop this condition. However, if it is not treated in time, it may lead to premature birth or low birth weight in a baby. Hence, it is best prevented in the first place. To prevent this condition, eating iron-rich foods recommended. While pregnant, you can eat plums as they are rich in iron, which is essential for making red blood cells. Include them in your diet and keep anaemia at bay!
3. Provides Energy
Vitamin C helps in the absorption of iron through the digestive system, thereby lowering the risk of anaemia. It is also a powerful antioxidant, which means it protects our cells from oxidative damage. Vitamin C is also essential for the synthesis of L-carnitine, an alternative amino acid required for the breakdown of fatty acids and energy production.
4. May Help Prevent Heart Disease
As plums and prunes are rich in antioxidants, eating them will help lower inflammation and prevent your cells from free radical damage. Plums are also high in polyphenol antioxidants, which are good for the health and may help lower the risk of heart disease and even diabetes. Furthermore, plums are low in fats, and these fats are entirely unsaturated and thus do not raise the likelihood of heart conditions.
5. Helps With Constipation
The rich fibre content in plums makes them very beneficial for the digestive system. This fruit can stimulate the digestive tract to pass stools easily, reducing the effects of constipation by exerting a laxative effect.
6. Prevents Preterm Labour
The relatively high concentration of magnesium in plums can lower the risk of early contractions by playing a role in the relaxation of cervical muscles.
7. Good for the Brain
New research suggests that the presence of powerful antioxidants such as anthocyanins and polyphenols in plums play an important role in protecting the lipid levels in brain cells from oxidative degradation.
8. Helps in the Development of Bones
Plums are rich in Vitamin A, which is known for its propensity to improve bone development and growth. Further, plums also contain potassium, Vitamin K, calcium, and phosphorus, all of which are essential for the maintenance of bone health.
9. Helps With Stress and Fatigue
Stress and fatigue are common complaints during pregnancy. Eating plums can lower these effects due to the presence of vitamins, minerals, and antioxidants that work in tandem to support various body processes and increase energy levels.
How Many Plums/Prunes to Eat Daily While Pregnant
The daily amount depends on factors like sex, health status, age, and so on. However, the average amount for a healthy person is around 100 grams per day. While plums are delicious and nutritious, they are not to be consumed in excess as they can lead to certain side effects.
When Should You Avoid Eating Aloo Bukhara?
Although plums are very nutritious, they can lead to few side effects if consumed in excess. Here are a few potential situations in which you can and should avoid eating aloo bukhara during pregnancy.
1. When You Are Trying to Gain Healthy Weight
As plums are low in calories, eating them would help in you want to reduce weight and control diabetes. However, calories are quite important for metabolism, and all the more so during pregnancy. Please ensure you get 1800 kcal per day during the first trimester, 2200 kcal per day during the second trimester, and 2400 kcal per day during the third trimester from a wide variety of foods.
2. If You Have a Kidney Problem
People who do not have a kidney problem can consume plums without fear. However, if you are prone to conditions like kidney stones, you should strictly avoid eating plums. This is because they contain oxalates, which can combine with calcium in the kidneys and form stones.
How to Select and Store Prunes
When you go shopping for red plums, it is best to choose those which are brightly-coloured, fresh, average in size and juicy. Please avoid wrinkled, damaged, bruised, or unripe plums. You can store ripe plums in a plastic bag in a crisper drawer to extend its shelf life.
Quick and Delicious Plum Recipes for Pregnant Women
Here are a few delicious plum-based recipes that you can make during pregnancy.
1. Roasted Plums
Here’s how you can make roasted plums.
- Four tbsp of orange concentrate
- Four tbsp of cane sugar
- A pinch of nutmeg
- One tsp powdered ginger
- Three cups plums
- Half tsp cinnamon
- 2 cups of pitted plums
How to Make
Place the sliced and pitted plums in a baking pan. Mix the cinnamon, sugar, nutmeg, and ginger together to garnish the plums. Sprinkle orange concentrate over it. Cover it with an aluminium foil and roast for ten minutes in a preheated oven.
2. Plum Sauce
If you don’t enjoy eating raw plums, you can make a plum sauce. Here’s how you can make a plum sauce and enjoy it with your breakfast.
- Four tbsp. of rice wine
- Four tbsp water
- One tsp of chopped garlic
- Half a cup of sugar
- Four tbsp of diced onion
- Half tsp of cinnamon
- One cup plums
How to make
Combine the ingredients together and allow the mixture to simmer in a saucepan until the plums get all soft and squishy. Mash them together to form a paste, then blend it to get a smooth texture. You can use this sauce in place of breakfast condiments like jam or mustard.
Plums are a nutritious fruit and you can include them in your pregnancy diet if you don’t have a kidney problem or any other health complication. However, it is best that you consult with your doctor or nutritionist first before including them in your diet. Have a healthy and safe pregnancy!
Also Read: Importance of Fruits in Pregnancy