Jamun: Benefits, Facts, and Healthy Recipes
Summary
Jamun is a healthy and nutritious fruit that’s packed with a variety of nutrients. It’s a rich source of antioxidants, calcium, phosphorus, and flavonoids. It also contains other nutrients like sodium, thiamine, riboflavin, carotene, fibre, niacin, folic acid, protein, and fat.
It’s a fruit that has been used in Ayurvedic treatments and medications since ancient times. You can find Jamun in two varieties – one is the white flesh variety, and the other is the purple flesh jamun.
Jamun is known to treat many health conditions such as heart problems, diabetes, skin issues, infections, asthma, stomach pain, flatulence, and a lot of other medical problems.
Jamun can be consumed in fruit form, made as a juice, or even used in powder form. It can be used in many healthy recipes like salads, and smoothies as it aids in weight loss.
Jamun is a very nutritious summer fruit that has a wide range of health benefits. The fruit is commonly called the Indian blackberry, Java plum, or black plum. There are two types of jamuns – one variety is the white flesh Jamun, while the other is the purple flesh variety. The white flesh jamun comes with a higher amount of pectin, and the purple flesh variety has a lower amount. Pectin is a substance that acts as a thickening agent when preparing jellies and jams.
Jamun has many medicinal properties as well and is strongly recommended in Ayurveda for treating many health conditions. It helps in cases like stomach pain, arthritis, heart issues, flatulence, asthma, dysentery, and stomach spasm.
The black plum can be consumed raw or even enjoyed as a juice. The fruit is used in a variety of recipes such as smoothies and salads, while the seed can be consumed in powder form. Today, the leaves, bark, and fruit are used to make health supplements that are available in capsule and tablet form.
Nutritional Facts of Jamun
Jamun is loaded with all the important nutrients. Though the fruit is packed with fructose and glucose, it’s a low-calorie fruit. It’s an excellent source of iron, potassium, vitamin C, proteins, carbohydrates, and magnesium. Since the fruit is low in calories, it is perfect for healthy snacking!
Jamun is also a rich source of antioxidants, calcium, phosphorus, and flavonoids. It also contains other nutrients such as sodium, thiamine, riboflavin, carotene, fibre, niacin, folic acid, protein, and fat.
9 Amazing Benefits of Jamun
Jamun has many health benefits that work wonders for the body. It has many medicinal benefits and is used to treat different types of medical issues. If you’re looking out to use jamun in your diet, then here are 9 benefits of jamun that you should know.
1. Increases Haemoglobin
Since jamun has loads of vitamin C and iron, it is helpful to increase the haemoglobin count. The iron content present in jamun works as a blood purifier as well. During the menstrual cycle, women face blood loss, and hence the iron content is beneficial in such situations. It’s great for individuals who suffer from jaundice and anaemia due to the high iron content present in it.
2. Keeps the Heart Healthy
Jamun is beneficial to keep your heart healthy and keep heart issues away. The fruit contains potassium that helps in diseases like stroke, high blood pressure, and heart problems. Individuals who consume jamun regularly prevent the arteries from hardening.
3. Treats Digestive Problems
Jamun has digestive properties that help with stomach problems. It comes with properties that reduce gas formation, thus helping with bloating, flatulence, and constipation. Jamun also has antacid properties that prevent the excess acid formation in the stomach. Hence, it helps to treat indigestion issues, gastritis, ulcer problems, and also promotes the absorption of nutrients.
4. Fights Respiratory Problems
The popular jamun fruit is considered a traditional remedy for treating all types of respiratory problems. It’s known to have many powerful antibiotic and anti-inflammatory properties that help in treating problems like asthma, common cold, and flu. Jamun is said to loosen catarrh build-up in the nose and chest, hence easing breathing. The fruit is also beneficial in taking care of asthmatic and bronchitis problems too.
5. Helps with Weight Loss
Since jamun is a low-calorie fruit and contains high fibre, it is perfect for including in weight loss recipes and diets. It improves digestion and helps reduce water retention in the body. Jamun helps to boost the body’s metabolism, satiates hunger, and keeps you full and satisfied for a longer time.
6. Keeps Skin Healthy and Radiant
Jamun detoxifies and purifies your blood, leaving your skin radiant and glowing. The fruit also comes with astringent properties that help in treating acne and blemishes.
7. Diabetes Management
According to Ayurveda, jamun helps with diabetes management. The ingredients like mimosine and jamboline present in the seeds slow down the amount of sugar released in the blood and increase insulin levels. Jamun reduces diabetic symptoms like frequent urination and thirst.
8. Strengthens Teeth and Gums
Jamun is also used for oral hygiene. It’s beneficial in strengthening teeth and gums. The anti-bacterial properties found in the leaves of Jamun help prevent bleeding gums. The leaves of the jamun fruit are dried and powdered and then used in the form of a tooth powder to strengthen the gums and teeth.
9. Protects Against Infections
Jamun has been used as an ancient remedy to fight germs and protect the body against infections. The anti-bacterial and anti-fungal properties present in the fruit extract not only get rid of germs and bacteria but also works to treat and heal wounds. The bio-active properties in jamun reduce fatigue and weakness, leaving you energised and fresh.
Healthy recipes using Jamun
In case you are looking to add jamun to your diet, but not sure about the different ways to consume it, then here are 2 simple jamun recipes you could try out right away.
#1 Jamun Fruit Juice Recipe
Consuming jamun in the form of a fruit juice is one of the easiest things you could do. This is one of the best ways you could include jamun in your diet, especially if you’re looking to lose weight.
Servings: 2 cups
Ingredients:
- ¼ cup of jamun pulp
- Jaggery powder to taste
- 2 cups of chilled water
- A large pinch of black salt
Instructions:
- Start by scraping out the pulp from the seed
- Add all the pulp into a blender
- Start blending the pulp, jaggery powder, chilled water, and black salt.
- Pour into large glasses and serve immediately
Note:
- For sweetness, instead of jaggery powder, you can use honey, sugar, or any type of sweetener that you prefer
- The jamun juice should taste a bit sour, so add the sweetener accordingly
- You can either have the juice as it is or strain it before serving
#2 Jamun Chia Pudding Recipe
This is another easy and no-cook recipe using the combination of jamun and chia seeds that are delicious.
Servings: 2
Ingredients:
- 10 big jamuns
- 2 tbsp of chia seeds
- Honey – as required
- 1.5 cups coconut milk
- Nuts or seeds to garnish the dish
Instructions:
- Take a big bowl and add in the chia seeds, coconut milk, and honey. Mix all the ingredients to combine well
- Now, let the mixture sit for about 4 hours or till the chia seeds swell up well. You can even leave it in the fridge overnight
- Remove all the pulp from the fruit and puree it
- Mix one part of the jamun puree with the chia seed mix and combine everything well
- Take one portion of the chia seed mixture in a glass or bowl and top it with a little bit of the jamun fruit puree
- Garnish it with nuts or seeds of your choice
- Repeat the same for the second serving
Note:
- If you do not want to use coconut milk, you can use any milk of your choice
- A little bit of fresh yogurt can also be added
- Instead of honey, you can use a sweetener of your choice
Make sure to try out these simple recipes and get the maximum benefits of jamun. Consuming Jamun in the right proportion is advised because an excess of anything can be harmful. If you are someone with any medical issue, then it’s best to get your doctor’s advice before you start, including jamun in your diet.
Frequently Asked Questions (FAQs)
Yes, you can consume jamun at any time. There is no scientific evidence that states that jamun should be eaten at a particular time.
If you’re already on antidiabetic medication, then make sure to monitor your blood sugar levels when consuming jamun fruit or powder. This is important because jamun has blood sugar lowering properties. Before you include jamun in your diet, make sure to check with your doctor.
Yes. Due to Vitamin C and antioxidants present in jamun, it might help improve your immune system. Vitamin C helps to get rid of the free radicals in the body and prevents cell damage as well.
There is no scientific evidence available to support jamun consumption while pregnant. Hence, it’s advisable to always consult your doctor before consuming jamun during pregnancy.
Yes. Since jamun seed powder contains zinc, it helps to activate the thyroid hormones. Thus, controlling thyroid.
.Saif S.H [Consultant Nutritionist/Dietitian]
Email / healthifyfitness01@gmail.com