Not to be confused with the Blackberry range of cellular phones, jamun ‘Indian Blackberry’ holds a special place in the Indian history and mythology. Lord Rama, it is said, lived under a Jamun tree, for a while, during his exile from Ayodhaya. The stories are a aplenty, but this article just talks about Jamun fruit health benefits and its use in the Indian Kitchen.
Historically, Jamun is a native fruit of the subcontinent covering countries like India, Nepal, Pakistan and Sri lanka and is still a part of traditional medicine and Ayurveda.
Jamun, commonly referred Indian blackberry or Jambul is an oblong shape fruit that is green when raw and turns pink or purple when ripens. Internally the fruit contains a tiny black seed. Jamun has a sweet taste with sour undertones. There are two varieties of Jamun, one with dark purplish flesh and the other with white flesh.
Nutritional facts of Jamun
As per the United States Department of Agriculture (USDA) National Nutrient Database, 100 gm of jamun contains 60 calories, 0.72 gm of proteins, 15.56 gm of carbohydrates, 0.23 gm of fats, 0.19 mg of iron, 14 mg of sodium, 19 mg of calcium, 79 mg of potassium, 17 mg of phosphorous, 15 mg of magnesium, 0.26 mg of niacin, 14.3 mg of vitamin C, and 0.1 mg of pantothenic acid.
Potential Health Benefits of Jamun (Indian Blackberry)
1/5. Helps manage diabetes
1. Jamun possesses anti-diabetic properties thus, been quite effective in managing diabetes.
2. Jamun seeds contain active ingredients such as jambosine and jamboline which help in decreasing the rate at which sugar is released into the blood stream. It also accelerates insulin production.
3. Jambosine and jamboline also aid in decreasing the quantity of sugar in urine. It decreases the symptoms of diabetes.
2/5. Boosts immunity
The high antioxidant contents such as flavonoids and also phenolic compounds present in jamun seeds help in keeping harmful free radicals at bay thus, boosting immunity.
3/5. Promotes oral health
1. The antibacterial properties of jamun help in strengthening teeth and gum.
2. The astringent properties of this fruit make it beneficial against throat problems and in eradicating bad breath.
3. The astringent effect of the fruit is also helpful in mouth ulcers.
4. Jambul is effective in preventing gingivitis and gum infection.
4/5. Fights cancer
1. The phytochemicals that include polyphenols present in jamun aids in reducing the risk of cancer. These polyphenols include anthocyanin which is known to fight against the cancer cells.
2. The anthocyanins, ellagic acid, flavonoids, and gallic acid found in jamun possess anti-carcinogenic properties.
5/5. Other possible Benefits…
Jambul produces several health benefits, apart from the health benefits mentioned above, it also produces few more such as treats acne, benefits oily skin, lightens dark spots, cures indigestion, purifies blood, fights anaemia and fatigue, aids in heart disorders, improves digestion, promotes good eye sight, boosts stomach health, regulates blood pressure, and aids weight loss.
Laden with magnesium, phosphorus and sodium and other balancing minerals, jamun fruit is a must have fruit in the Indian summer, helps recharge the body during the sweltering Indian summer.
How to use Jamun?
Jambul can be consumed in the fresh form and also in various other forms. Some of the ways by which jambul can be used are as follows:-
- Consumed as fresh fruit.
- As fresh juice.
- As churna.
- As powder.
- As vinegar.
- As tablets.
- As capsule.
How to prepare Jamun Juice at Home?
Take 10-15 jamuns. Wash and pat dry them.
Deseed them and slice them into small pieces.
Put the sliced jambul in a blender.
Add 1 cup of chilled water, ¼ tbsp of black salt, 2tbsp of honey, a pinch of ginger and a pinch of chat masala in the blender.
Blend all the ingredients into a smooth liquid.
Sieve the juice and pour it into a glass. Add ice cubes if required.
Serve Jamun Juice.