Nutrition Inspiration

An Award-winning Dietitian shares the Amazing Benefits of Jamun

Deep crimson or purplish fruit Jamun (Also known as Jambul or Black Plum) is one of the most popular fruit in India. It is juicy & has a mix of sweet & sour taste. It leaves the tongue purple when eaten. This small fruit contains huge amount of nutritional & medicinal value and there are tons benefits of Jamun. Jamun is loaded with antioxidants & flavonoids. It also contains asiri oils, jambosine, phenol, organic acid , triterpenoid , oleanolic acid, essential oils, flavonoids and ellagic acid, anthocyanin, and tannin.

By Rashmi Cherian

Deep crimson or purplish fruit Jamun (Also known as Jambul or Black Plum) is one of the most popular fruits in India. It is juicy & has a mix of sweet & sour taste. It leaves the tongue purple when eaten. This small fruit contains huge amount of nutritional & medicinal value and there are tons benefits of Jamun. Jamun is loaded with antioxidants & flavonoids. It also contains asiri oils, jambosine, phenol, organic acid , triterpenoid , oleanolic acid, essential oils, flavonoids and ellagic acid, anthocyanin, and tannin.

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This small fruit contains huge amount of nutritional & medicinal value and there are tons benefits of Jamun.( Image Source: TheHealthSite)

Jamun fruit also contains sugars like glucose and fructose along with lesser calories. The 100 grams of the fruit contain nutrients: calories (62 k cal), carbohydrate (14 gm), protein (0.995 gm), fat (0.23 gm), water (84.75 gm), fiber (0.6 gm), vitamin C (18 mg), thiamine (0.019 mg), riboflavin (0.009 mg), niacin (0.245 mg), vitamin B6 (0.038 mg), carotene (48 ug), folic acid (3 mg), calcium (15 mg), iron (1.41 mg), magnesium (35 mg), phosphorous (15 mg), sodium (26.2 mg).

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Jamun can be consumed in a variety of ways, as will be listed below. This is Jamun frozen yogurt. (Image Source: Orange Kitchens)

This delicious fruit has many medicinal & health benefits. Some of them are listed below:

BENEFITS OF JAMUN (THE FRUIT)

1. Jamun helps in improving low haemoglobin level as it is high in iron & vitamin C. This iron also helpsin blood purification.
2. This purple fruit helps in digestion problems like ulcers, piles, diarrhoea etc. Due to its antibacterial properties, jamun fruit helps in stomach infections. Eating jamun fruit with black salt & cumin powder helps in stomach upset. Also jamun juice with curd helps in digestive problems.
3. Jamun has anti-inflammatory properties due to phytochemicals like ellagic acid/ ellagitannins, anthocyanins. These compounds are also powerful antioxidants which prevent free radical damage.
4. Jamun contains high amounts of potassium which is very important in keeping heart diseases at bay. Regular consumption also prevents hardening of the arteries.
5. It also minimizes cancer risk due to the presence of several bioactive phytochemicals in it.
6. Jamun pulp is used in the treatment of bleeding gums (gingivitis). Its juice helps in eliminating bad breath.
7. Since it is rich in vitamin C & antioxidants, jamun fruit is also good for skin. It helps in improving skin texture.
8. Jamun helps in keeping liver healthy due to its blood purification nature. Its juice is suggested in spleen enlargement.
9. Jamun helps in improving immunity because of its high vitamin C.
10. It is used as a home remedy for asthma & cough.

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You can prepare Jamun juice as a healthy and nutrient rich beverage option.  (Image Source: Blending Flavours)

JAMUN SEEDS BENEFITS

1. Jamun seeds are effective in treating skin related issues like acne, blemishes etc. Lot of home remedies can be created with its seed powder to treat skin problems.
2. Jamun seeds powder with yogurt helps in renal stone problems.
3. Decoction of jamun seeds helps in fighting fatigue & strain.
4. It also helps in piles, fatigue, IBS, polyuria etc.

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Decoction of jamun seeds helps in fighting fatigue & strain. (Image Source: YouTube)

JAMUN BARK BENEFITS

1. Jamun bark helps in treating urinary disorders as it has antihelmintic properties. People with urinary infections are suggested to drink a glass of jamun juice with ½ tsp jamun bark powder daily.
2. Bark powder also helps in curing tapeworm infections.
3. Bark powder also helps in treating respiratory disorders.

JAMUN LEAVES BENEFITS

1. Jamun leaves are good for throat problems. They have anti-bacterial properties so these leaves help is strengthening of the teeth & gums.
2. Chewing & eating of its leaves helps in digestion related issues.

DIABETES & JAMUN

Jamun is an age old remedy for curing diabetes. Several studies have reported upto 30% reduction in blood sugar levels with the consumption of jamun showing that it has hypoglycemic effects. Its juice, bark, leaves and seeds all are used in combination with certain other herbs to reduce blood sugar levels. It is a low glycemic index fruit which keeps bood sugar levels under control. Jamun seeds contain “Jambolin”, a chemical which has anti diabetic effect. It also helps in reducing sugar in the urine. Jamun also contains Oleanolic acid which is known to have anti-diabetic properties.

JAMUN RECIPES AND WAYS OF CONSUMPTION

Jamun can be included in a diet in following ways:

  •  Jamun fruit as snack or in Fruit Salad
  • Jamun Juice
  • Fruit pieces can be added in yogurt to make flavoured yogurt
  • Jamun milkshakes & smoothies
  • Jams & jellies
  • Jamun ice cream can also be prepared

PRECAUTIONS WHILE CONSUMING JAMUN

  • Over consumption of this fruit can cause acidity or cough or sore throat.
  • As it helps in lowering blood sugar level, it should be consumed in moderate amounts by diabetics.
  • It is advisable not to consume jamuns 2 weeks post surgery.
  • On empty stomach it should be avoided.
  • Pregnant & breast feeding mothers should avoid jamuns, though there are no scientific researches for the same.                                                                                                                                                                                                                                                    Follow Indspire Me on Facebook and Instagram for more such valuable articles on nutrition!

    About the Author

    Rashmi                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       Rashmi Cherian is a Registered Dietitian with a Master’s Degree in Food & Nutrition and a Certified Sports & Exercise Nutritionist. She has been providing nutritional counselling for almost a decade, displaying a vast diversity of clientele seeking her expertise. A leading Sports Nutritionist, Rashmi works with a wide variety of professional and amateur athletes in swimming, tennis, badminton, triathlon, cycling, football, basketball, cricket, golf, go karting etc. She teaches them how to have more energy, lose undesired body fat, enjoy a winning sports diet—and feel confident bout their food choices.

    She currently serves as the Official Sports Nutritionist for Birel Art. As Rashmi’s love for helping other’s continued to grow, she decided to open WELLNESS VOWS Nutrition Clinic, which focusses on overall wellness, sports nutrition, weight imbalances, lifestyle disorders, auto immune diseases etc. Rashmi has been a key note speaker at conferences, lectures, sports academies, schools and corporations across the country. Two of her research papers have been published in international journals – “Journal of Neurology, Neurosurgery & Psychiatry” and “Nutritional Neuroscience”.

    Rashmi’s nutrition philosophy is one that looks at the total person. She believes “If YOU take care of your body, it will take care of you.” Outside of her work, Rashmi loves cooking, is a fitness freak and a proud mother of a young boy. You can contact Rashmi on FacebookLinkedIn and Instagram. She can also be reached on wellnessvows@gmail.com

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