15 Health Benefits of Eating Jamun and its Nutritional Value

Did you know a small, purple fruit could revolutionise your health routine? Jamun, also called black plum or Indian blackberry, packs a powerful nutrition punch when it comes to your wellness. This fruit has been used for years in traditional medicine, and modern science now recognises its numerous health benefits. From supporting diabetes management to improving skin health, jamun offers a wide range of advantages that you might find surprising.

In this blog, you'll discover 15 incredible advantages of jamun that you need to know. 

Nutritional Value of Jamun

Jamun, the highly nutritious, refreshing and succulent fruit flooding the summer markets, has innumerable health benefits. This fruit packs a powerful nutritional punch, making it an excellent addition to your diet.

• Calorie and Nutrient Density: Black plums are low in calories, with only 3 to 4 calories compared to other berries. Despite their low-calorie count, they are an excellent source of essential nutrients like vitamin C or ascorbic acid, carbohydrates, protein, iron, magnesium, and potassium.
• Mineral Composition: Jamun contains many minerals, such as sodium, potassium, calcium, and magnesium, contributing to overall health.
• Nutritional Breakdown: Here's a detailed breakdown of the nutritional value of jamun per 100 grams:

15 Health Benefits of Jamun

1. Diabetes Management: Jamun has been used in traditional Ayurvedic medicine to manage diabetes. Its extract has shown promising results in moderating blood sugar levels in patients with type 2 diabetes. The seeds contain compounds like jambosine and antimellin, which help convert carbohydrates into energy and regulate blood sugar levels. Jamun also has a low glycemic index, making it a suitable fruit for diabetic patients.
2. Digestive Health: Jamun has been used in Ayurveda to improve digestion and relieve digestive disorders. Its carminative and digestive properties can help heal digestive concerns like gas formation, flatulence, bloating, constipation, indigestion, gastritis, and ulcers. The vitamins A and C in jamun detoxify the body and promote nutrient absorption.
3. Antimicrobial Properties: Jamun has been found to have antimicrobial properties, hindering the growth of certain bacteria and fungi. Its extracts have shown effectiveness against various bacteria, including Staphylococcus aureus, Yersinia enterocolitica, and coagulase-negative staphylococci.
4. Neuroprotective Effects: The polyphenols found in jamun have neuroprotective effects, potentially benefiting brain health. Studies suggest that jamun extracts have a significant protective effect on the central nervous system.
5. Anti-inflammatory Properties: In researches, jamun seed extract has demonstrated anti-inflammatory effects. It has been found to reduce inflammation in conditions like arthritis, improve joint health, and reduce symptoms like swelling and tissue damage.
6. Liver Protection: Research on rat models has shown that jamun pulp extract has liver-protective abilities. It can help repair liver cells, lower enzyme levels, and promote protein synthesis, thereby supporting overall liver health.
7. Antidiarrheal Activity: The bark extract of jamun has been tested for its antidiarrheal efficacy in rat models. It has been found to significantly reduce the frequency of stools and the moisture content of faecal droppings, making it a potential remedy for diarrhoea.
8. Respiratory Health: Jamun has been traditionally used as a remedy for respiratory ailments like asthma, bronchitis, and the common cold. Its anti-inflammatory and antibiotic properties help ease breathing by loosening phlegm buildup in the chest and nose.
9. Blood Purification: The iron content in jamun acts as a blood purifier, making it beneficial for individuals with anaemia, jaundice, and menstrual-related blood loss. It can help increase haemoglobin levels and promote overall blood health.
10. Heart Health: The dietary fibres, antioxidants, and potassium in jamun help maintain heart health. They regulate cholesterol levels, prevent plaque formation, and reduce the risk of various conditions like stroke and high blood pressure.
11. Weight Management: Jamun is a high-fibre, low-calorie fruit that can be an excellent addition to weight loss diets. It improves digestion, boosts metabolism, and promotes a feeling of satiety, making it easier to manage calorie intake.
12. Oral Health: Jamun has antibacterial properties and contains vitamin K, which can help prevent bleeding gums. Its leaves can be dried and used as toothpowder to strengthen gums and teeth. Jamun also acts as an astringent for throat problems.
13. Wound Healing: Jamun fruit extract's antifungal and antibacterial properties can aid wound healing by eliminating germs and bacteria. When applied topically, extract can also help treat and heal wounds.
14. Immunity Boost: Jamun's rich array of vitamins, minerals, antioxidants, and phenolic compounds can help strengthen the body's immune system and increase overall stamina and energy levels.
15. Anti-allergic Properties: Studies have shown that jamun leaf extract can directly affect mast cell degranulation, inhibiting histamine release induced by mast cell degranulation. This suggests that jamun may have anti-allergic properties due to the presence of flavonoids.

Uses of Jamun

• Culinary Uses:
  • You can enjoy jamun in various delightful ways. Commercially, jamun makes jellies, jams, vinegar, squash, and other beverages. Ripe jamuns are used to make wines, while unripe ones are employed to manufacture tart vinegar. Packaged jamun juices are readily available, but making organic jamun juice at home is much better.
• Medicinal Uses:
  • Diabetes Management: The bark, seeds, and leaves of the jamun tree are beneficial in treating diabetes. Its seeds are dried and ground into a fine powder, which is then regularly consumed with food or water to control blood sugar levels.
  • Skin Care: A paste of jamun seeds, cow milk, lemon, gram flour, a few drops of almond oil, and rose water makes a jamun face pack that can safeguard the skin from discolouration and other ailments.
  • Oral Health: A decoction made with the extract of leaves, bark, and jamun seeds also treats various oral problems.
• Other Uses:
  • The bark is astringent to the bowels, anthelmintic, and digestive, used to cure sore throats, asthma, bronchitis, thirst, biliousness, ulcers, and dysentery. It also helps purify the blood.
  • The fruit is astringent to the bowels, sweet, acrid, cooling, and astringent to the mouth, relieving bad breath (halitosis), biliousness, stomachic, diuretic, and antidiabetic symptoms.

Conclusion

Jamun stands out as a powerhouse of health benefits, offering numerous advantages for various aspects of our well-being. From managing diabetes to boosting heart health and supporting skin care, this humble fruit packs a punch in terms of nutritional value and medicinal properties. Its versatility extends beyond health, with culinary uses that include making jams, wines, and beverages.

The advantage of jamun goes far beyond what we've explored here. As research continues, we will uncover more ways this fruit can enhance our health. Whether you're looking to manage your blood sugar, improve your digestion, or add a nutritious snack to your diet, jamun offers a natural and delicious solution. 

FAQs

1. Who should not eat jamun fruit?

While jamun is generally safe for consumption, certain groups of individuals should be cautious or avoid it altogether:

• People with Digestive Issues: Jamun is rich in fibre, which can be difficult for those with digestive problems like inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) 
• Individuals with Low Blood Pressure: It may cause excessive drops in BP in individuals already experiencing low blood pressure (hypotension), leading to dizziness or fainting.
• Individuals with Kidney Stones: Jamun contains oxalates, which can contribute to kidney stone formation in some individuals. 
• Pregnant and Breastfeeding Women: It's best to consult a doctor before including it in your diet during these times.

2. What are the side effects of Jamun?

While jamun offers numerous health benefits, excessive consumption can lead to some side effects:

• Digestive Issues
• Low blood sugar (Hypoglycaemia) 
• Low blood pressure (Hypotension)
• Tooth enamel erosion
• Kidney stone formation
• Skin irritation

3. Can we eat jamun on an empty stomach?

Consuming jamun on an empty stomach is generally not recommended, particularly in the morning, as it may cause acidity, bloating, stomach pain and blood sugar fluctuations.

Dt. Renu Jain