Author - Sonia Velarsan, RD
It is jamun season, and a carpet of purple marks out the fruiting trees on our campus. For most of us, Jamun is more than a small tropical fruit; it represents nostalgia for good old times. This fruit evokes fond childhood memories, creating a special place in our hearts. I started to pop a few fruits from our campus tree, relishing the taste which was both sweet and astringent.
Location - TDU, Bengaluru
The fruits take approximately 3-5 months to ripen after full bloom. As the fruits ripen, their color changes from green to deep crimson to bluish-black.
Photo courtesy: Sonia, TDU, Bengaluru
According to Bhojana Kutuhalam Jamun is recognized for balancing the doshas, particularly Kapha and Pitta. The fruit is described as having the following properties: (1)
Rasa (Taste): Kashaya (astringent), Madhura (sweet), Amla (sour)
Guna (Qualities): Laghu (light to digest), Rooksha (dry)
Vipaka (Post-digestive taste): Katu (pungent)
Veerya (Potency): Sheeta (cold)
Jamun is believed to aggravate Vata but balance Kapha and Pitta. It is used in treatments for overactive bladder, fatigue, throat pain, worm infestation, dyspnoea, diarrhea, and cough.
Jamun is rich in bioactive compounds such as polyphenols, flavonoids, and anthocyanins. Some of these chemicals are responsible for its antioxidant properties. (3, 4)
The deep purple color of jamun is from anthocyanin. This makes it ideal for scavenging free radicals.
Ellagic acid present in jamun is known for its anti-cancer and anti-inflammatory properties. Quercetin and beta-sitosterol both have antiphlogistic effects and can help lower cholesterol levels.
Seeds contain gallic acid, oxalic acid, and citric acid which can have synergistic therapeutic potential. This aspect is a bit confusing when we consider the Ayurvedic uses of Jamun. We consume pulp, but the seed is recommended for medicinal preparations or sometimes the entire fruit, seed, and pulp.
Here I have shared some recipes using jamun in desserts and savory.
Jamun Juice: Fresh jamun is blended with water, sugar, and a pinch of salt and chat masala to make a refreshing summer drink - recipe here
Jamun Smoothie: Blended with yogurt/curd, honey, jamun makes a delicious smoothie - recipe here
Jamun Sorbet: Made with pureed jamun and bananas, coconut milk cubes, then, it is frozen - recipe here
Jamun Chutney: Made with freshly grated coconut, green chili, coriander leaves, jaggery, tamarind, black pepper, cumin powder, and salt, can be made into a tangy chutney that pairs well with Indian snacks - recipe here
Jamun Raita: Chopped jamun mixed with curd, cumin powder, coriander, and salt creates a unique and flavorful raita - recipe here
Jamun Jam: Cooked with raw cane sugar and lemon juice, jamun can be made into a delicious jam to spread on toast - recipe here
Jamun Ice Cream: Jamun puree can be mixed into an ice cream base for a fruity and vibrant dessert - recipe here
Jamun Wine: Fermented jamun can be used to produce a distinctive and flavorful wine - recipe here
Nutritional Content (2)
Jamun is low in calories and rich in essential nutrients. Per 100 grams, Jamun provides:
Jamun as a medicine:
It is mentioned in Bhavaprakasha that Jamun vinegar helps to improve digestion and appetite due to its Deepan (appetizer) and Pachana (digestion) properties. It is also beneficial in conditions like diabetes due to its Kapha balancing property. Additionally, it helps with diarrhea because of its Grahi (absorbent) properties. Interestingly, many specialty, health food stores sell this product. Since Jamun is seasonal, this is a great way to have the fruit year-round.
Jamun is considered beneficial in managing sore throat and cough. It helps soothe a sore throat. Jamun seed extract additionally has antiviral properties. Respiratory infections such as asthma and bronchitis are mitigated. (5)
Iron content present in Jamun improves hemoglobin count. Additionally, vitamin C present in Jamun helps reduce fatigue. It does so by inhibiting oxidative stress in the body (5, 6)
Jamun seeds contain compounds like jamboline and ellagic acid. These compounds have been studied for their potential to lower blood sugar levels. However, The mechanism is more related to improving insulin sensitivity. (7)
Next up in our #FoodAndMedicine series is Pippali (Piper longum). Stay tuned!
Join “Introduction to Ayurveda Dietetics” which will expose you to the vocabulary in Ayurveda about food, and serve as a primer to begin your journey in this medical science of “Ayu” or life!
References:
BhojanKutuhalam
USDA, Food Data Central
Sanches, Jonas R., et al. "Polyphenol-rich extract of Syzygium cumini leaf dually improves peripheral insulin sensitivity and pancreatic islet function in monosodium L-glutamate-induced obese rats." Frontiers in pharmacology 7 (2016): 48.
Aqil, Farrukh, et al. "The Indian blackberry (Jamun), antioxidant capacity, and cancer protection." Cancer. Academic Press, 2014. 101-113.
Ayyanar M, Babu S.P. Syzygium cumini (L.) Skeels: a review of its phytochemical constituents and traditional uses. Asian Pac J Trop Biomed. 2012;2(3):240-246.
Bijauliya RK, Alok S, Sabharwal M et al. Syzygium cumini (Linn.) - An overview of morphology, cultivation, traditional uses, and pharmacology. Int J Pharm Sci & Res 2018; 9(9): 3608-3620.
Bhuyan ZA, Rokeya B, Masum N, Hossain S, Mahmud I. Antidiabetic effect of Syzygium cumini L. seed on type 2 diabetic rats. Dhaka University Journal of Biological Sciences. 2010;19(2):157-64.
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