Tamarind delivers a host of nutrients which makes eating the tangy fruit a wise choice. One cup of (120 g) tamarind pulp provides:
A Recommended Dietary Intake (RDI ), sometimes referred to as recommended daily intake, is the average daily intake level of a particular nutrient that is likely to meet the nutrient requirements of 97-98% of healthy individuals in a specific stage of life or gender group.
Calories: 287, Protein: 3.4 g, Carbs: 75 g, Fat: 0.7 g Dietary fiber: 6.1 g Tamarind is rich in water and fat-soluble Vitamins, content too.
Thiamine: 34% of the RDI. Riboflavin 11% of the RDI. 12% of the RDI. Vitamin K: 4% of the RDI.
Vitamin C: 7% of the RDI. Vitamin B6: 4% of the RDI. Folate: 4% of the RDI. Pantothenic acid: 2% of the RDI.
Speaking of the minerals, here are the nutrient values:
Potassium: 22% of the RDI. Iron: 19% of the RDI. Magnesium: 28% of the RDI. Phosphorous: 14% of the RDI. Calcium: 9% of the RDIIt also contains small amounts of zinc, sodium, calcium, and selenium.
There are 13 Phenomenal Health Benefits of Tamarind Juice
1. High in antioxidants, Tamarinds are antioxidant powerhouses.
These health-protective compounds are anti-cancerous, anti-diabetic, and heart-friendly. Polyphenols like apigenin, catechin, procyanidin B2, and epicatechin are effective in neutralizing free radicals.
Geraniol, another natural antioxidant in Tamarind, is linked to suppressing pancreatic tumors. Tartaric acid present in Tamarind also shields your cells from free radicals that can lead to chronic diseases.
2. Prevents Atherosclerosis:
The antioxidants, fiber, and potassium in tamarind juice help your heart in several ways. In an in vivo study, hypercholesterolemic hamsters fed with tamarind fruit pulp reduced total cholesterol, LDL cholesterol, and triglyceride levels. This anti-cholesterol nature is significant in destroying fat plaques that build in the arteries and leads to Atherosclerosis. Another study revealed Tamarind’s potential in reducing diastolic pressure.
The anti-inflammatory nature of Tamarind prevents inflammations in the heart wall and arteries, too. Plus, it has zero fat – so don’t worry about your heart getting ‘overloads’ and developing heart diseases.
3. Tamarind is rich in magnesium
Tamarind packs a good amount of magnesium – 110 mg (28% of DV) per 120 g pulp. That means incorporating tamarind juice can make it super easy to meet the daily magnesium requirements. For starters, this mineral plays a vital role in bone formation, regulating heart rhythm, muscle contractions, and blood sugar control. Moreover, it is suitable for individuals with insomnia or sleeping disorders, thanks to Tamarind’s magnesium content. Studies show that magnesium is essential for a good night’s sleep. It, in turn, resets the disrupted internal clock and regulates the metabolism.
4. Promotes weight loss
The hydroxy citric acid (HCA) in Tamarind whittles extra pounds. And, this is good news for people suffering from obesity, the #2 cause of preventable death in America. A recent study uncovered some remarkable anti-obese benefits of consuming Tamarind. The results show that by inhibiting trypsin (proteolytic enzyme), HAC reduced food intake.
Another study says Tamarind may increase serotonin levels in the body to aid weight management. Serotonin controls appetite and helps direct the body whether to burn or store the fat.
5. Thiamine and other B-complex: vitamins in Tamarind are the keys to improving nerve function and maintaining strong refluxes. Studies done by Monash University revealed that xyloglucan in Tamarind could help the growth of the damaged brain and spinal cells. Scientist says that xyloglucan can act as a supporting scaffold through which healthy cells migrate and reattach to the nervous system.
Additionally, it improves muscle development as well. So, include some tamarind in your diet every day to stay active and focused.
6. Maintains healthy blood pressure:
Tamarind is loaded with potassium but has low sodium. One cup of Tamarind contains a whopping 753 mg potassium, compared to just 33.6 mg sodium. It is an excellent vasodilator. Potassium helps the blood vessels relax and maintain proper blood pressure.
7. Promotes fluoride excretion:
It seems unlikely that the sour-sweet fruit would flush out fluoride from the body, but that was the conclusion of a study published in the European Journal of Clinical Nutrition. For 18 days, 20 healthy boys ate 10 g tamarind daily. Researchers found that tamarind intake led to increased urinary excretion of fluoride at the end of the study.
8. Has anti-inflammatory properties:
Tamarind is an excellent anti-inflammatory agent. Tamarind pulp contains lupeol, an anti-cancerous and anti-inflammatory polyphenol that helps to relieve gout and rheumatic conditions. Tamarind juice can also be used in treating inflammatory bowel diseases like ulcerative colitis and Crohn’s disease.
A 2015 study found tamarind seeds’ anti-arthritic potential and ability to suppress inflammatory markers in the body. Additionally, certain other studies indicate that Tamarind can reduce conjunctivitis and other eye irritations arising from corneal inflammation.
9. Purifies the Blood:
Tamarind packs over a dozen nutrients, including vitamins, antioxidants, dietary fiber, folic acid, and essential minerals. These compounds are necessary for scavenging free radicals and canceling their harmful effect on the circulation and vital organs. Thus, including tamarind juice, chutney, or pulp in the diet means your blood remains toxin-free.
Tamarind also contains a good amount of iron – 3.4mg/120 g of pulp. When you meet the daily iron requirement, you can keep fatigue and anemia at bay.
10. Helpful For Eyes:
Vitamin A in Tamarind helps your eyes in several ways. The fat-soluble vitamin, which protects the cornea, has been shown to reduce the risk of developing macular degeneration. The nutrients in tamarind juice can also treat conjunctivitis or lessen the discomfort from excessive illumination. However, there is no direct evidence of its benefits on poor eyesight.
In fact, researchers found a mucin-like substance in Tamarind that helps with eye dryness. Mucin is the substance in our eye that hydrates and protects the cornea. Now you know why Tamarind is used in eye drops, right?
11. Natural Laxative: Drinking tamarind juice in the morning relieves constipation. This is due to its dietary fiber content – 6.1 g/120 g of pulp. Dietary fiber not only promotes bowel movements but supports natural fermentation in the gut. Studies have found that compounds in Tamarind also promote bile activity to dissolve food faster and speeds up digestion.
A study published in the Journal of Food and Chemical Toxicology says Tamarind has chemoprotective activity against colon cancer.
12. It is anti-diabetic, too
Sweet-sour tamarind juice is a natural remedy for diabetes. It basically inhibits alpha-amylase, the enzyme that prevents carbohydrate absorption. Moreover, scientists revealed that Tamarind is rich in magnesium, tamarind juice can effectively control type-2 diabetes.
That Just Cannot Be IgnoredWhen consumed regularly, tamarind juice can also protect the pancreas from oxidative damage, commonly seen in diabetic patients.
13. Good for your skin: Ever wondered what happens to the skin tamarind juice is applied topically? Your skin becomes spot-free and radiant! It is an excellent source of alpha-hydroxy acids (AHA), a key ingredient in top-rated exfoliators out there. This means you can use the juice as an exfoliator to reveal healthy, rejuvenated skin.
Antioxidants and vitamin C present in tamarind juice combat free radicals and prevents premature aging, too.
How to consume more tamarind juice? Luckily, Tamarind is easy to incorporate into food and drinks. For example, you can use tamarind juice to flavor meat, fish, or rice dishes just like Indians do. Tamarind candy is a famous treat in Jamaica and Cuba. Tamarind also makes a savory addition to various dips and chutneys. You can also use it to make tropical drinks or carbonated beverages. The choice is yours!
Word of Major caution concern is that it interferes with blood clotting as it is a blood thinner. Hence not recommended for individuals who are on aspirin and other blood thinners. It may elicit an allergic reaction in specific individuals if you are diabetic and use tamarind juice regularly, closely monitor your sugar levels. Because Tamarind can cause hypoglycemia. If you’re suffering from gallstones, it’s better to limit tamarind intake as it may worsen gallstones. Tamarind is acidic in nature. It can spike up the levels of gastric juices and cause GERD or acid reflux.
The Bottom Line: Tamarind is rich in vitamins, minerals, anti-inflammatory compounds, and antioxidants and has been associated with many health benefits, including improved immunity, digestive, heart, liver, eye, and nerves’ health. It is also said to have potential anti-cancerous, antimicrobial, and anti-inflammatory benefits.