Jamun Benefits: 6 Ways How It Can Promote Overall Good Health

As the summer season begins in India, so does the jamun fruit in the market. Known by different names, such as Java Plum, Indian blackberry, and Jambul in Hindi, jamun is a refreshing, tangy, and highly nutritious fruit.

The best part is that you can use it in your daily fruit salads, refreshing DIY summer mocktails, jams, chia pudding, popsicles, cheesecake, etc.

Jamun reminds us of our childhood. The leaves, flesh of the fruit, and seed found inside have been used in India for ages for their numerous health benefits.

The sacred Hindu text Ramayana also references jamun, which describes it as the fruit of the Gods. It is so because Lord Rama consumed the jamun fruit during his 14 years of exile.

If you also want to include it in your diet but don’t know whether it is the right decision, you are at the right place. In this blog, we will explore the health benefits which make it a valuable addition to your diet. Let’s begin with the article.

What is Jamun?

Jamun is an oblong-shaped fruit with a thin, smooth, and glossy skin. Initially green in color, it turns dark purple and almost black color once fully ripe. The flesh of the fruit is pink to white, with a hard green-purple seed in the middle. Jamun fruits have a subtly sweet, tart, and sour taste, followed by an astringent aftertaste.

You can consume jamun fruits in their natural form or use them as ingredients for your dessert recipes and drinks. Moreover, it is a juicy and tasty seasonal fruit available across India during the summer season. 

Nutritional Profile of Jamun

Here is an overview of all nutrients you can get in 100g of java-plum. ^[1]

Health benefits of Jamun[1] 

Here is a list of health benefits of jamun that make it a beneficial addition to your diet.

1. Jamun as Anti-diabetic

Are you also looking for a natural remedy to your old diabetic problem? People in India have been using the Indian blackberry to treat diabetes for many years.

Its anti-diabetic properties and hypoglycemic effects might help you manage blood sugar levels, especially for Type 2 Diabetes patients. Moreover, its seeds are rich in polyphenolic compounds, which convert starch into energy and might control your blood sugar levels effectively. ^[2]

2. Jamun as Anti-inflammatory

Increased glucose and insulin levels in the body often cause discomfort, such as oxidative stress and inflammation.

However, foods with anti-inflammatory properties may help relieve common symptoms, such as muscle stiffness, pain, and swelling.

Luckily, the Indian blackberry is a rich source of antioxidants known as anthocyanins. It may reduce inflammation, improve heart health, and boost immunity in the scorching heat of the Indian summer season. ^[4]

3. Antimicrobial and Antioxidant

As the name suggests, antimicrobials are agents used to stop or prevent the growth of harmful micro-organisms. Research shows that jamun, or java plum, has antimicrobial and antifungal properties. Surprised? Its bioactive compounds, flavonoids, and polyphenols might protect you from numerous infectious agents and improve your overall health. ^[5]

It is also a rich source of magnesium, calcium, sodium, and Vitamin C (check the nutritional profile table).

Research shows that this fruit has low to medium phenolic content, which suggests its potential use as an antioxidant. If you want to reduce oxidative stress and the risk of several heart-related diseases, consuming it might keep your health at its best. ^[6]

4. Jamun for Digestion

Jamun is a fantastic ingredient to keep your tummy and gut healthy. Some research shows that the pulp of the jamun fruit contains a good amount of dietary fibre, more than the amount found in its seed.

This fibre is beneficial for digestive health as it may promote good gut health and assist the digestive system in working efficiently. In this way, consuming it might prevent common stomach-related issues such as constipation.

Moreover, good bowel movements ensure that your body regularly flushes out toxins. In this way, this fruit might contribute to better digestion and gastrointestinal well-being. ^[7]

5. Blood Purifier

Did you know that it is widely used as a natural blood purifier due to its high iron content? Well, this small fruit is undoubtedly capable of surprising us.

Iron plays an integral part in the body’s hemoglobin production, a protein responsible for carrying oxygen in the blood.

Regular consumption of it might help maintain healthy hemoglobin levels, especially in menstruation women, who need more hemoglobin during mensuration. This might also help them combat anemia and excess fatigue caused by heavy blood flow. ^[8]

6. Jamun for Skin

You might have always heard your elders talking about eating fresh fruits for good skin. What if this is actually true? Jamun contains numerous skin-enhancing agents such as Vitamin C, Vitamin B-6, and iron (check the nutritional profile table).

 While Vitamin C may lighten dark spots, boost collagen production, and offer anti-inflammatory properties, Vitamin B-6 might tackle acne breakouts due to hormonal imbalances.

Moreover, the Vitamin C content of it acts as a powerful antioxidant. Iron in jamun also helps boost hemoglobin, improve blood circulation, and may provide you with healthy and glowing-looking skin. ^[9][10]

Side Effects of Jamun

Although it is not common, some people might experience specific side effects from consuming this fruit. To determine whether including this in your diet is a good idea, you may speak with our nutritionists for expert guidance. Below, we have mentioned a few common side effects of jamun, which include:

• Constipation
• Acne
• Nausea
• Low blood pressure
• Allergic reactions

Precautions for Safe Consumption

Before you start researching delicious jamun recipes on the internet, it is essential to take a few precautions. This will help you enjoy your favorite fruit without any worries.

• Always wash your fruits under running water to remove dirt and other impurities.
• Avoid eating it on an empty stomach. Its acid content might cause stomach-related issues.
• Always start with a small quantity of the fruit and gradually increase the dose.

How to Store Jamun- Storage Tips

Jamun fruits are challenging to store for long. They start to rot quickly, so you need to consume them as soon as you get them from the market. However, if you want to store it for at least a few days, there might be a few tips that can help you.

• The best way to increase the longevity of jamun is to keep them under refrigeration to preserve their freshness, taste, and nutrients.
• You must also separate damaged fruits from the good ones.
• Avoid washing fruits until you want to eat them.

Tips to Purchase the Best Jamun Fruit

Planning a supermarket trip shortly for groceries? Here are a few tips that can help you get your hands on the best jamun fruits:

• Avoid mushy jamun fruits as they might be over-riped.
• Do not buy it with visible marks and cuts.
• Purchase medium-sized firm fruit.
• Look for visible signs of mold and damage.
• Pick jamun with a dark purple color and avoid green ones.

How to Include Jamun in Your Diet

You can use jamun to make jam for your morning toasts or drinks on a hot summer evening. This dark-colored beauty gives your healthy recipes a vibrant purple color and adds a kick of freshness and delicious taste that keeps you longing for more.

Here is a quick and easy-to-make a drink you can try this summer to give your kids and family a dose of freshness.

Ingredients required

• 10-15 jamun fruits
• 1 cup chilled water
• 1/2 tablespoon black salt
• 2 tablespoons honey or other sweetener
• A pinch of chat masala
• Mint leaves
• Ice cubes

Steps

1. Use a sharp knife to cut jamun fruits into small pieces and keep the seeds in another container.

2. Add jamun, chilled water, black salt, honey, mint leaves, and ice cubes in a blender.

3. Blend everything for a few minutes until it becomes a smooth liquid.

4. Sieve the juice to remove unwanted particles, such as mint leaves.

5. Add ice cubes to a glass, pour the juice, and serve it chilled.

Although you can find readily available jamun juice in the market, nothing can match the taste of homemade food. Making the juice at home allows you to modify the ratio of fibre, an essential ingredient for your good gut health and bowel. You can easily check the fibre ratio of your food on My Meal Plan by Aashirvaad Atta. Once you have your results, you can modify your DIY mosambi juice according to your requirements.

Final Thoughts

To sum up, jamun is an incredibly delicious and nutrient-rich fruit packed with the goodness of antioxidants, vitamins, iron, and other nutrients. Consuming it might improve your skin, promote good gut health, improve digestion, and mitigate symptoms of Type 2 Diabetes. In other words, jamun provides a wide range of health-promoting goodness to help you live a happy and healthy life. So, if you are planning

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