Jamun Fruit – Benefits, Nutritional Facts, & Recipes

jam is a healthy and nutritious fruit that is packed with a variety of nutrients. It is a rich source of antioxidants, calcium, phosphorus and flavonoids. It also contains other nutrients like sodium, thiamine, riboflavin, carotene, fiber, niacin, folic acid, protein and fat.

It is a fruit that has been used in Ayurvedic treatments and medicines since ancient times. You can find Jamun in two varieties – one is the white meat variety and the other is the purple meat variety.

Jamun is known to treat many health conditions such as heart problems, diabetes, skin problems, infections, asthma, stomach pain, flatulence, and many other medical issues.

Jamun can be consumed in fruit form, made as a juice, or even used in powder form. It can be used in many healthy recipes like salads and smoothies as it helps with weight loss.

Jamun is a very nutritious summer fruit that has a wide range of health benefits. The fruit is commonly called Indian blackberry, Java plum or black plum. There are two types of jamuns – one variety is the white meat Jamun, while the other is the purple meat variety. White meat jamun comes with a higher amount of pectin, and the purple meat variety has a lower amount. Pectin is a substance that acts as a thickening agent in the preparation of jellies and jams.

Jamun also has many medicinal properties and is strongly recommended in Ayurveda for the treatment of many health conditions. It helps in cases like stomach pain, arthritis, heart problems, flatulence, asthma, dysentery and stomach spasm.

Black plums can be eaten raw or even enjoyed as juice. The fruit is used in a variety of recipes such as smoothies and salads, while the seed can be consumed in powder form. Today, the leaves, bark and fruits are used to make health supplements that are available in capsule and tablet form.

Jamun Fruit Nutritional Information

jam it is loaded with all the important nutrients. Although the fruit is packed with fructose and glucose, it is a low-calorie fruit. It is an excellent source of iron, potassium, vitamin C, protein, carbohydrates and magnesium. As the fruit is low in calories, it is perfect for healthy snacks!

Jamun is also a rich source of antioxidants, calcium, phosphorus and flavonoids. It also contains other nutrients such as sodium, thiamine, riboflavin, carotene, fiber, niacin, folic acid, protein and fat.

9 amazing benefits of Jamun fruit

9 surprising benefits of Jamun

jam It has many health benefits that work wonders for the body. It has many medicinal benefits and is used to treat different types of medical problems. If you want to use jamun in your diet, here are 9 benefits of jamun that you should know.

1. Jamun increases hemoglobin

Since jamun has a lot of vitamin C and iron, it is helpful to increase the hemoglobin count.

The iron content present in jamun also works as a blood purifier. During the menstrual cycle, women face blood loss and hence iron content is beneficial in these situations.

It is great for people suffering from jaundice and anemia due to the high content of iron present in it.

2. Jamun keeps the heart healthy

Jamun is beneficial for keeping your heart healthy and warding off heart problems. The dietary fiber and antioxidants in Jamun are ideal for regulating cholesterol levels and blocking plaque formation.

The fruit contains potassium which helps in preventing diseases like stroke, high blood pressure and heart problems.

It also contains other vital nutrients like ellagic acid/ellagitannins, anthocyanins that have a considerable amount of anti-inflammatory properties. Individuals who consume jamun regularly prevent the arteries from hardening.

3. Jamun treats digestive problems

Jamun has digestive properties that help with stomach problems.

The fruit is rich in vitamin A and C which detoxifies the body and treats digestive disorders. It comes with properties that reduce gas formation, thus helping with bloating, flatulence and constipation.

Jamun also has antacid properties that prevent excess acid from forming in the stomach. Hence, it helps treat indigestion problems, gastritis, ulcer problems and also promotes nutrient absorption.

4. Combats respiratory problems

The popular Jamun fruit is considered a traditional remedy to treat all kinds of respiratory problems.

It is known to have many powerful antibiotic and anti-inflammatory properties that help in treating conditions like asthma, common cold, and flu.

Jamun is said to loosen the buildup of phlegm in the nose and chest, making breathing easier. The fruit is also beneficial in taking care of asthma and bronchitis problems as well.

5. Jamun helps with weight loss

Since Jamun is a low-calorie, high-fiber fruit, it is perfect to include in weight loss recipes and diets. It improves digestion and helps reduce water retention in the body.

Jamun helps increase the body’s metabolism, satiates hunger and keeps you fuller for longer.

Jamun contains gallic acid and ellagic acid which is known to improve metabolic dysfunction and gradually help with weight loss.

6. Keeps skin healthy and radiant

Jamun detoxifies and purifies your blood, leaving your skin radiant and glowing. The fruit also comes with astringent properties that help in treating acne and blemishes.

The vitamin C properties in Jamun help to neutralize excess oil production and treat dark spots. Antioxidants also reduce fine lines and wrinkles.

7. Diabetes Management

According to Ayurveda, Jamun helps in controlling diabetes. Ingredients like Jamboline and Jambosine present in the seeds lower blood glucose levels and increase insulin release.

Jamun reduces diabetic symptoms like frequent urination and thirst. There are numerous research-based works that confirm the consumption of Jamun to reduce blood glucose levels.

However, this particular studying established that various parts of Jamun (pulp, seed husk and kernel) have higher phenolic constituents.

8. Strengthens Teeth and Gums

Jamun is also used for oral hygiene. It is beneficial in strengthening teeth and gums. The antibacterial properties and the presence of vitamin K found in Jamun help to prevent bleeding gums.

Among several other nutrients, vitamin A, C, calcium, folic acid and phytosterols help in maintaining healthy tissues inside the mouth. Jamun fruit leaves are dried and powdered and then used in the form of a tooth powder to strengthen gums and teeth.

9. Jamun protects against infections

Jamun has been used as an ancient remedy to fight germs and protect the body from infections. The antibacterial and antifungal properties present in the fruit extract not only kill germs and bacteria but also work to treat and heal wounds.

Jamun’s bioactive properties reduce fatigue and weakness, leaving you feeling energized and refreshed. The phenolic compounds in Jamun boost immunity.

Healthy recipes using Jamun fruits

In case you want to add jamun to your diet but aren’t sure about the different ways to consume it, here are 2 simple jamun recipes you can try right away.

#1 Jamun Fruit Juice Recipe

#1 Jamun Fruit Juice Recipe

Consuming jamun in the form of fruit juice is one of the easiest things you can do. This is one of the best ways to include jamun in your diet, especially if you want to lose weight.

Portions: 2 cups


  • ¼ cup jamun pulp
  • sesame powder to taste
  • 2 cups of ice water
  • A big pinch of black salt


  1. Start by scraping the pulp from the seed
  2. Add all the pulp in the blender
  3. Start mixing the pulp, brown sugar powder, ice water and black salt.
  4. Pour into large glasses and serve immediately.


  • For sweetness, instead of brown sugar, you can use honey, sugar, or any type of sweetener you prefer.
  • The jamun juice should taste a little sour, so add the sweetener accordingly.
  • You can drink the juice as is or strain it before serving.

#2 Jamun Chia Pudding Recipe

#2 Jamun Chia Pudding Recipe

This is yet another easy, no-cook recipe using the combination of jamun and chia seeds that are delicious.

Portions: two


  • 10 big jamums
  • 2 tablespoons of chia seeds
  • Honey – as needed
  • 1.5 cups of coconut milk
  • Nuts or seeds to garnish the dish


  1. Take a large bowl and add the chia seeds, coconut milk and honey. Mix all ingredients to combine well
  2. Now, let the mixture sit for about 4 hours or until the chia seeds swell well. You can even leave it in the fridge overnight.
  3. Remove all the pulp from the fruit and make a puree.
  4. Mix a part of the jamun puree with the chia seed mixture and mix everything well
  5. Take a portion of the chia seed mixture in a glass or bowl and top with some of the jamun puree.
  6. Decorate with nuts or seeds of your choice.
  7. Repeat the same for the second portion


  • If you don’t want to use coconut milk, you can use any milk you prefer.
  • Some fresh yogurt can also be added.
  • Instead of honey, you can use a sweetener of your choice.

Be sure to try these simple recipes and get the most benefits from jamun. Consuming Jamun in the right proportion is advisable because too much of anything can be harmful. If you are someone with any medical issues, it is best to consult your doctor before starting including jamun in your diet.

Frequently asked questions (FAQs)

Q. Can we consume jamun fruit at night?

Yes, you can consume jamun anytime. There is no scientific evidence that states that jamun should be consumed at any given time.

Q. Is Jamun fruit safe for people with diabetes?

If you are already taking antidiabetic medication, be sure to monitor your blood sugar levels when consuming jamun fruit or powder. This is important because jamun has blood sugar lowering properties. Before including jamun in your diet, check with your doctor.

Q. Does jamun fruit help improve the immune system?

Yes. Due to the vitamin C and antioxidants present in jamun, it can help improve your immune system. Vitamin C helps to get rid of free radicals in the body and prevents cell damage as well.

Q. Is it safe to consume jamun during pregnancy?

There is no scientific evidence available to support the consumption of jamun during pregnancy. Therefore, it is advisable to always consult your doctor before consuming jamun during pregnancy.

Q. Is jamun fruit good for the thyroid?

Yes. As jamun seed powder contains zinc, it helps activate thyroid hormones. Thus controlling the thyroid.

Q. Is jamun fruit good for the thyroid?

Yes. As jamun seed powder contains zinc, it helps activate thyroid hormones. Thus controlling the thyroid.

Q. What are the benefits of jamun fruit?

Jamun is loaded with vitamin A, C, iron, calcium, phosphorus, etc. and it has many health benefits like controlling diabetes levels, it is good for heart health, boosts immunity, improves skin and hair.

Q. Are Blueberry and Jamun the same?

No, although both are highly nutritious fruits, Blueberry is from the Ericaceae family and Jamun is from the Myrtaceae family.

Q. Does Jamun put on weight?

Quite the opposite. Jamun is a low-calorie fruit. It’s also great at divinity fiber. Thus, it helps in weight loss. Although excessive consumption of Jamun can lead to weight gain like any other food.

Q. Can a pregnant woman eat jamun fruit?

Yes, it is safe to eat Jamun during pregnancy. Jamun has tons of antioxidants that will help the developing fetus.

Q. Is jamun fruit good for diabetes?

There have been many studies that confirm the benefits of Jamun in controlling blood insulin levels. The presence of high phenolic constituents in Jamun is great for lowering glucose levels.

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