Nutrition Facts And Health Benefits of Jujube Fruit (Ber)
Not only jujube fruits, their tree leaves, bark, and gum all have long been used in alternative medicine. According to some studies, that indicate Jujube may offer impressive health benefits for your low blood pressure, immunity, anemia, liver, etc. Also, it does not allow tumor cells to grow in the body. Apart from this, great for your skin and digestion. So why not take the benefits of jujube fruit in time.
What Is Jujube Fruit?
Jujube fruit, resembling palm dates – known as red dates, Chinese dates, Chinee apples, Korean dates, dunks, Indian jujube, Indian plum, and ber around the world.
Jujube is a seasonal fruit. The unripe berry is green in color and has a sweet and pungent taste like an apple. As the Jujube ripens, it is reddish-brown or purple in color and may appear slightly wrinkled. The fruit has a sweet taste and chewy texture with creamy-white flesh surrounding a single central hard seed as in apricots.
However, this fruit comes in many different shapes and sizes, which can range from oval, flattened, round to elongated and cylindrical in shape.
jujube is native to southern Asia, found extensively in India during the spring season, as well as being widely cultivated in tropical countries such as Africa, China, and cultivated orchards.
The botanical name of the Jujube fruit is Ziziphus jujuba. It is a member of the Buckthorn family Rhamnaceae. This fruit is one of the oldest fruits found in India, the “Ber” fruit is mentioned also in Hindu mythology or Ramayana, as Shabari offered this fruit to Lord Ram.
Jujube Nutrition Facts
There are very few calories in jujube but it is a very good source of energy. Many types of nutrients, fiber, vitamins, and salts are found in it. (study)
A 100-gram serving of raw jujube, or about 3 fruits, provides-
| Nutrient Value | Per 100 G |
|---|---|
| Water | 77.86 g |
| Calories | 79 calories |
| Protein | 1.20 g |
| Fat | 0.20 g |
| Carbohydrate | 20.23 g |
| calcium | 21 mg |
| Iron | 0.48 mg |
| Magnesium | 10 mg |
| Phosphorus | 23 mg |
| sodium | 3 mg |
| Potassium | 250 mg or 5% of the DV |
| Zink | 0.05 mg |
| Cooper | 0.073 mg |
| Manganese | 0.084 mg |
| Vitamin C | 69 mg or 77% of DV |
| Thiamine | 0.020 mg |
| Riboflavin | 0.040 mg |
| Niacin | 0.900 mg |
| Vitamin B6 | 0.081 mg |
| Fiber | 3.46 g |
| Vitamin A RAE | 2 µg |
| Vitamin A | 40 IU |
Fresh jujube is plentiful in vitamins and fiber but is particularly rich in vitamin C – a powerful water-soluble antioxidant essential for boost immunity, heart, and overall well-being.
On the other hand, jujube fruit is a good source of potassium – 100 g fresh fruit has 250 mg or 5% of the DV of this mineral, which plays a vital role in heart rate and blood pressure.
Moreover, jujube contains very few calories but it is a very good source of energy.
Jujube Benefits
Rich in Antioxidants
Jujube fruits contain a variety of antioxidant compounds such as flavonoids, polysaccharides, and triterpenic acids.
They are also rich in vitamin C, which acts as an antioxidant -they have the ability to fight free radicals and in several chronic conditions, antioxidants may provide many health benefits.
May Improve Digestion
Plenty of fiber and carbohydrates are present in jujube. Being a good source of energy, jujube helps in speeding up the metabolism and keeps you active throughout the day.
A large amount of fiber present in jujube is beneficial in the process of bowel movement. Digestive problems can be overcome by including jujube in the diet.
Healthy Heart
jujube berries are one of the best fruits that are packed with heart-friendly nutrients that are known to enhance heart health and optimize cardiovascular functions. Being rich in potassium and low in sodium, it relaxes blood vessels and helps control blood pressure.
This fruit also acts as a potent anti-atherogenic agent that reduces fat from accumulating in the arteries. In addition, this fruit, rich in dietary fiber, maintains the lipid profile and reduces the risk of heart disease.
Boost Immunity
Berry contains vitamin A, vitamin C, and other minerals. All these components act as antioxidants for the body. Their presence helps in increasing the immunity of the body.
Fight cancer cells
Amino acids, bioactive substances, and antioxidant effects have been shown to be essential in fighting human cancer cells. A mouse study found that the presence of these compounds in jujube suggests that jujube extracts kill ovarian, cervical, breast, liver, colon, and skin cancer cells. (study)
However, plum cannot be considered a cancer treatment.
Conclusion
The taste of jujube is like a sweet apple and the taste of dried jujube is like date fruit.
Due to their antioxidant, vitamin C, and Potassium content, they may offer some health benefits and are traditionally used in Chinese medicine.
Consuming jujube in large quantities can cause problems like drowsiness, diarrhea, loss of appetite, and swelling in the body.
