Jamun, also known as black plum or Java plum, is a tropical fruit native to India and Southeast Asia. It is commonly consumed fresh, as a dried fruit, or in the form of jam, juice, or pickles. In this article, we will explore the nutritional value of jamun per 100g and discuss whether it is healthy for you.
One serving of fresh jamun, which is approximately 100g, contains the following nutrients:
- Energy: 46 calories
- Protein: 0.5g
- Fat: 0.3g
- Carbohydrates: 11g
- Fiber: 1g
- Sugar: 8g
- Vitamin C: 19mg
- Vitamin A: 7IU
- Calcium: 8mg
- Iron: 0.2mg
- Potassium: 109mg
In terms of macronutrients, jamun is a low-calorie, low-fat, and low-protein fruit. It is, however, a good source of dietary fiber and carbohydrates, providing about 11g and 1g per 100g serving, respectively. The majority of the carbohydrates in jamun come from natural sugars, including glucose and fructose.
One of the most notable nutrients in jamun is vitamin C, which is an essential nutrient for maintaining a healthy immune system. A 100g serving of jamun contains about 19mg of vitamin C, which is 21% of the daily recommended intake for adults. Vitamin C is also a powerful antioxidant that helps protect the body from harmful free radicals and may reduce the risk of certain chronic diseases, such as heart disease and cancer.
Jamun is also a good source of other micronutrients, including vitamin A, calcium, iron, and potassium. Vitamin A is essential for maintaining healthy vision and immune function, while calcium is important for maintaining strong bones and teeth. Iron is necessary for the production of red blood cells and the transport of oxygen in the body, and potassium is essential for maintaining proper muscle function and regulating blood pressure.
In addition to its nutrient content, jamun has a number of potential health benefits. Some research suggests that consuming jamun may help lower blood sugar levels, improve digestion, and reduce the risk of heart disease.
One study published in the Journal of Ethnopharmacology found that jamun extract may have a hypoglycemic effect, meaning it may help lower blood sugar levels in people with diabetes. Another study published in the Journal of Food Science and Technology found that jamun juice may help improve digestion and reduce constipation.
Jamun may also have a beneficial effect on heart health. A study published in the Journal of Agricultural and Food Chemistry found that jamun extract may have a protective effect against heart disease by reducing LDL (bad) cholesterol and increasing HDL (good) cholesterol.
While jamun is a nutritious and potentially healthful fruit, it is important to consume it in moderation as part of a balanced diet. As with any sweet food, it is important to be mindful of your sugar intake and to practice moderation in order to prevent weight gain and other negative health effects.
In conclusion, jamun is a low-calorie, nutrient-dense fruit that is rich in vitamin C, vitamin A, calcium, iron, and potassium. It may have a number of potential health benefits, including the ability to lower blood sugar levels, improve digestion, and reduce the risk of heart disease. However, it is important to consume it in moderation as part of a balanced diet.