Jamun or black plum is a small fruit with dark purple-coloured skin. The inside of the fruit is pinkish. It goes by many names, including:
- Jamli
- Java plum
- Blackberry
- Black plum
- Jambul
- Jambolan
- Jambus
- Kala Jamun
It is one of the more common summer fruits with tons of curative benefits. There are many ways to incorporate it into your diet. Let’s look at all the good things about this little fruit.
Jamun Nutritional Value
Jamun is a nutrient-packed fruit. It is rich in antioxidants, phosphorus, calcium, and flavonoids. It also contains other nutrients required for the human body, such as fibre, folic acid, fat, protein, sodium, riboflavin, thiamine, carotene, etc. Its medicinal uses can be traced back to ancient times when it was highly used in Ayurvedic treatments. There are two Jamun varieties:
- White flesh Jamun
- Purple flesh Jamun
Let’s look into the jamun nutritional value of 140g worth of Jamun:
Jamun Benefits
Jamun has been historically used as Ayurvedic treatment, thanks to its many health benefits, which are described below —
1. Improves Haemoglobin Count
Jamun is rich in vitamin C and iron, which help improve your haemoglobin count. The iron in jamun acts as a blood purifier. The increased haemoglobin count encourages your blood to carry an increased level of oxygen to your organs and keep you healthy.
2. Keeps Skin Healthy
Jamun also happens to have astringent properties, which are great for skin health. It will save you from pimples, wrinkles, acne, and blemishes. Moreover, vitamin C in Jamun has inflammatory properties that help make your skin softer and improve its texture.
3. Manage Diabetes
As Jamun has very low calories, it is safe to consume for those having diabetes. Moreover, the study suggests that Jamun contains polyphenolic ingredients, which help treat diabetes.
4. Boosts Heart Health
Jamun is rich in antioxidants and minerals like potassium. These nutrients play a vital role in keeping your heart healthy and preventing heart disease.
5. Helps with Weight Loss
Jamun is rich in fibre and has low calories, making it the ideal fruit for weight loss. Moreover, fruits rich in fibre enable better digestion and reduce water retention in the body.
6. Improves Gastric Health
Jamun has diuretic properties that can reduce digestive issues. This is because it flushes toxins out of your kidneys and prevents issues of nausea and vomiting. The fibre improves digestion, which helps address constipation.
7. Acts as Immunity Booster
Considering Jamun is rich in antioxidants, vitamins, and minerals, it helps to improve your immunity. This, in turn, helps you stay healthy and avoid getting sick.
8. Maintains Oral Health
Jamun is known to have antibacterial properties, which can benefit your oral health. It protects your teeth from oral infection and bad bacteria. It can also help you to strengthen your gums and teeth. You can even use Jamun leaves for throat problems.
You can make a decoction from the tree bark that you can use to rinse your mouth to treat ulcers.
9. Benefits Eyes
This little fruit happens to be good for your eyes as it is rich in vitamin C. It helps your body to form and repair connective tissues. This includes the collagen present in the eyes’ corneas.
10. Prevents infection
As Jamun has antibacterial and anti-infective properties, it can help you avoid infections. This fruit is rich in compounds such as malic acid, gallic acid, tannins, oxalic acid, and betulinic acid, which fight infections in the body.
11. Jamun Fruit for Diabetes
Those with diabetes needs to limit their fruit intake due to the sugars in them. However, you can easily consume jamun fruit for diabetes. The key anti-diabetic ingredient of the fruit is jambolana in the seeds.
You can even use extracts of the bark, seeds, and leaves to achieve a prolonged decrease in your blood sugar and glycosuria (sugar in urine).
Studies have demonstrated how jamun’s hypoglycemic effects show a 30 per cent reduction in blood sugar. Moreover, its seeds have alkaloids, which offer hypoglycaemic effects.
The best part is people with diabetes can eat Jamun every day to help control their sugar levels. This further helps them improve the body’s insulin activity and sensitivity. The powder made from the seeds can be taken as an adjuvant for both type-2 diabetes, insulin-dependent and non-insulin-dependent.
The biggest benefit of Jamun for diabetes is at the IFG (impaired fasting glucose) stage. Jamun and its seed powder can offer control. This early regulation helps people prevent the early onset of diabetes and further complications.
12. Jamun Benefits for Skin
Jamun has amazing astringent properties, which offers protection from acne, dark spots, hyper-pigmentation, and wrinkles. You can even use face packs with Jamun to regulate the oil produced on your skin.
Jamun can also revitalise the melanin in your skin, thereby treating leucoderma. The primary jamun benefits for skin are as follows:
- Treats Acne - Since jamuns have antibacterial and anti-inflammatory properties, they can effectively treat acne. The nutrients in jamun serve to purify your blood and detoxify your body. Its antibacterial properties will eliminate acne-causing bacteria. You can even use Jamun face packs for treating blackheads and pimples.
- Soft And Supple Skin- You can consume Jamun fruit or Jamun juice to make your skin beautiful and supple. Vitamin C in Jamun plays the biggest role in skin health. The multiple antioxidants and vitamins in the fruit improve collagen production, thereby making your skin healthy and glowing.
- Treats Oily Skin - Oily skin can cause acne and other issues. Hence, the jamun’s astringent properties will help neutralise excess natural oils on your skin. You can make a Jamun fruit pulp face mask with rice flour and rose water. This will reduce the oil on your skin and help make it even-toned.
- Treat Scars and Blemishes - As jamuns contain high levels of nutrients and antioxidants, they can remedy scars, dark spots, and blemishes. Vitamin C and antioxidants will flush out all the toxins and dead cells from your skin.
- Prevents Ageing - As they are rich in antioxidants, these fruits help boost collagen production. This, in turn, helps prevent wrinkles and ageing. They also flush out all free radicals that cause fine lines and wrinkles in your skin.
- Hydrates Skin - Jamun is very hydrating due to its water quantity. This property ensures your skin is hydrated and moisturised. It also removes all impurities in your skin.
14. Jamun for Weight Loss
Many people choose to eat jamun for weight loss. One cup of Jamun has just 75 calories. Hence, it is perfect for weight loss. Moreover, it contains no fats. It also boosts your digestion as it's rich in fibre. The high fibre content also helps to keep you feeling full for longer.
Moreover, it won’t cause your blood sugar levels to spike. We can easily consider Jamun to be a superfruit. Therefore, many nutritionists recommend Jamun for weight loss. Fibre-rich foods are ideal for adding to your weight loss diet. As jamuns optimise digestion, they will help better manage your weight loss journey.
14. Benefits of Jamun in Pregnancy
When you are pregnant, prenatal care is so important. This includes eating certain foods that will not only help you but your baby as well. We will outline the benefits of jamun in pregnancy for you:
- Nutrient Profile - Jamun is rich in antioxidants, Vitamin C, iron, calcium, and potassium. These minerals and vitamins help strengthen your bones and boost your immunity.
- Improves Digestion - While pregnant, you might experience diarrhoea or ulcers. Jamun can help treat the conditions by tackling irritable bowel syndrome. Jamun heals all these symptoms naturally, and you will have a healthy gut in no time.
- Reduces the Risk of High Blood Pressure - Rich in potassium and antioxidants, Jamun helps give you an extra energy boost. High blood pressure is common in pregnancy. But Jamun can help you reduce the risk of high blood pressure, thanks to its potassium content.
- Improves Immunity - As its antioxidants help you fight off diseases and infections, this fruit ensures you have enhanced immunity. This is because it helps increase your RBC or red blood cell count. This subsequently prevents diseases like anaemia or iron deficiency.
- Develops Baby’s Vision - Jamun happens to be rich in vitamin A, an essential nutrient for the development of a baby’s vision.
- Maintains Oral Health - As Jamun has antibacterial properties, it helps prevent dental problems. It is beneficial for maintaining your oral health during pregnancy, particularly if you suffer from morning sickness.
- Promotes Cardiovascular Health - Jamun is beneficial in regulating your blood pressure level. This will also lower your risk of suffering from a heart attack. It also has great properties that reduce inflammation and protect your heart vessels.
- Prevents Premature Delivery - Jamun’s high magnesium content plays a huge role in avoiding premature deliveries. Its nutrient profile helps ensure complete foetal growth.
15. Jamun Benefits for Hair
There are also plenty of jamun benefits for hair. Jamun’s antioxidant and antibacterial properties can treat bacterial conditions on your scalp. It also flushes out toxins and helps develop healthy hair.
As Jamun also has astringent properties, it helps to balance your natural oils and control an oily scalp.
How to Prepare Jamun Juice?
It Is quite easy to make Jamun juice. This is how you can do it:
- Properly wash the jamuns
- Deseed them and grind them in a mixer.
- You may even add ginger at this stage for added benefits and flavour (optional).
- Once you get a concentrated paste, dilute it with lots of water.
- Add a pinch of salt, honey, or sugar to remove its astringent taste.
- You can add ice cubes.
Recommended Dosage of Jamun
Every food should be eaten in moderation. So, how many jamun to eat in a day? You can eat one portion-size or a small bowl full of Jamun a day. Or you can have one glass of Jamun juice.
Jamun Fruit Side Effects
There are some minor side effects of consuming Jamun. For instance, drinking too much Jamun juice might result in diarrhoea. If you have diabetes, it is best to consult your doctor before you eat Jamun. However, since the fruit is all-natural and has low calories, it does not usually cause any side effects.
Summing Up on Jamun Benefits
Jamun is rightly called the ‘Fruit of the Gods.’ It is rich in minerals, vitamins and nutrients that help the body’s overall functioning. Adding a portion of Jamun to your daily diet can do wonders for your body. It is definitely one of the best summer fruits.
FAQs
Let’s address some commonly asked questions about Jamun -
How Many Jamun to Eat in a Day?
You can eat 100g of Jamun in a day without any health complications to reap its benefits. In terms of Jamun juice, you can have 3-4 teaspoons in a day. In case of pregnancy, do not consume more than two servings per day or aim for only two bowls of these berries per day. It is recommended that you consult a dietician or health specialist to confirm your dietary requirements before adding jamun to your diet.
Can We Eat Jamun Daily?
Yes, you can eat Jamun daily. If you want to know how many jamun to eat in a day, a few jamuns or a glass of Jamun juice is advised.
Does Jamun Have Vitamin K?
Yes, Jamun has vitamin K, which helps tackle bleeding gums.
Are Blackberry and Jamun the Same?
Jamun is called the Indian blackberry. However, it is different from the blackberries you find in North America and Europe.
References
- Shila N. Gevariya, Darshna G. Hirpara, September 2017; Antidiabetic and antioxidant functionality associated with phenolic constituents from fruit parts of indigenous black jamun (Syzygium cumini L.) landraces - https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5602981/
- Ganesh Chandra Jagetia, March 2018; A review on the role of jamun, syzygium cumini skeels in the treatment of diabetes - https://medcraveonline.com/IJCAM/a-review-on-the-role-of-jamun-syzygium-cumini-skeels-in-the-treatment-of-diabetes.html
