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JAMUN – A SUPERFOOD

Commonly known as Java plum or Indian blackberry in English, Jamun or Jambul in Hindi . The Jamun tree bears fruits which are oval in shape – that are green when raw but turn pink or purple as they ripen. This juicy fruit holds a great significance in holistic treatments like Ayurvedic, Unani and Chinese medicine as it attenuates Kapha and Pitta.

Pectin is a substance present in fruits like apples that serves as a thickening agent, while making jams and jellies. Jamuns with white toned flesh has a good amount of pectin .

Several ancient ayurvedic texts even mention India as Jambudweep or a “land of Jambu” as there are a vast number of jamun trees growing in our nation . Jamun is considered to be a magic tree as it is beneficial right from the root, leaves, fruits and even bark for numerous medicinal properties.

In fact, jamun found a special mention in Ramayana and is prized as the ‘Fruit of Gods’ as Lord Rama survived eating this berry during his 14 years of exile in the forest.

Calorie count – only 3 to 4 calories

Nutrients – excellent source of vitamin C, carbohydrates, protein, iron, magnesium, potassium and few phytochemicals.

Fibre content – loaded with fibre , aids in digestion and problems like constipation, bowel disorders , diarrhoea .

Vitamin C – high vitamin C acts as antioxidant , helps in healing wounds, strengthens teeth, bone and cartilage. It is also widely referred to as an immune booster as it prevents several respiratory infections like common cough, cold, asthma and other contagious infections. Regular consumption of this fruit also contributes towards healthy skin and hair.

Iron – being loaded with iron is highly beneficial and is recommended for people suffering from anemia. The abundance of iron in Jamun increases the haemoglobin content of blood. Traditionally, jamuns are a must-have fruit for women and girls during menstruation to balance the huge amount of blood loss. It helps the body to recover from weakness and fatigue.

Uses –

  1. Low On Calories:
    Jamun is the first choice for those on a low calorie diet as it has a very minimal amount of glucose and fructose. With sucrose completely being absent, it makes an ideal snack or fruit for those suffering from diabetes and is highly recommended for those on a weight loss diet plan.
  2. Fibre Rich:
    Jamun is loaded with fibre that prevents chronic diseases, aids in digestion and cures several gastrointestinal problems like constipation, bowel disorders, nausea, diarrhoea and dysentery.
  3. Loaded With Vitamin C:
    Jamun being an excellent source of Vitamin C has numerous benefits. The antioxidant properties of vitamin – C or ascorbic acid help in healing wounds, strengthen teeth, bone and cartilage. It is also widely referred as an immune booster as it prevents several respiratory infections like common cough, cold, asthma and other contagious infections. Thanks to vitamin C, regular consumption of this fruit also contributes towards healthy skin and hair.
  4. High On Iron:
    Jamun being loaded with iron is highly beneficial and is recommended for people suffering from anemia. The abundance of iron in Jamun increases haemoglobin count of blood. Traditionally, jamuns are a must-have fruit for women and girls during menstruation to balance the huge amount of blood loss. It helps the body to recover from weakness and fatigue. Jamun For Various Health Conditions:
  5. Diabetes Management:
    Ayurveda suggests Jamun as a highly effective fruit while fighting against diabetes. The seeds of the fruit have active ingredients called jamboline and jambosine that slow down the rate of sugar released into the blood and increase the insulin levels in the body. It converts starch into energy and reduces the symptoms of diabetes such as frequent urination and thirst.
  6. Healthy Heart:
    Jamun is laden with high amounts of potassium. Regular consumption of Jamun prevents hardening of arteries which leads to atherosclerosis, reduces the various symptoms of high blood pressure , prevents strokes and cardiac arrests.
  7. Weight Loss:
    Being low on calories and high on fibre, makes Jamun an ideal fruit in all weight loss diets and recipes. It improves your digestion . It fulfills your hunger and gives you a feeling of fullness. Jamun have to be carefully consumed due to the following reasons :
    -lowers the blood sugar level naturally, hence it should be avoided before or after a surgery.
    -Pregnant women and breast-feeding mothers must not take jamun without consulting the doctor.
    -As jamun has a mild sour taste, it must not be consumed on an empty stomach or after drinking milk as it might cause acidity.
    -Avoid nibbling on roadside Jamun, as it may be contaminated with heavy metals from exhaust fumes.
    -Jamun should not be taken by people who have atherosclerosis or a history of formation of blood clots.
    -Consuming jamun in huge amounts may cause hyperacidity and retention of gas in the stomach.
    -People who have a tendency of vomiting, must not take jamun.

It is safe to consume up to 100 gm of Jamun per day . More than this amount can cause side effects .

Chanchal Kriplani

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