Zizyphus jujuba, often known as ber fruit, is a soft, flesh, crispy fruit with a sweet and sugary taste. Ber in English is known as Indian jujube. This fruit is red, yellowish-brown, or sometimes white with a globose or oblong shape and measures from 2-5 cm. The aroma of Indian jujube resembles an apple with a pleasant smell. Ber fruit in English is also known by the names of desert apple, Indian plum, Malay apple, and Chinese apple.
All parts of ber trees, including fruit, seeds, bark, root, and leaves, are of medicinal value.
Ber fruit is a rich source of proteins, fat, dietary fibre, and minerals calcium, phosphorus, magnesium, potassium, sodium, chlorine, and sulfur. It can be consumed as a fresh or dried whole or as slices, jujube chips, jams, jellies, and even in powdered dry form. It can also be consumed in drinks such as juice and soothing detox tea. In some regions, it is also commercially available as wine and brandy due to the nutrition present in the fruit.
On account of the chemical composition of Indian jujube, it has the potential to act as an effective natural remedy against numerous disorders. The medicinal properties of ber fruit cover antimicrobial, antipyretic, anti-inflammatory, analgesic, antidiabetic, antiulcer, and even central nervous system disorders such as insomnia, anxiety, epilepsy, dementia, and Alzheimer’s. Besides, this versatile fruit is traditionally used to treat various health conditions such as constipation, fever, wounds, diarrhoea, chronic bronchitis, liver disorder, sleeplessness, urinary diseases, abscesses, and abdominal pain.
Nutritional Value of Ber (Jujube) Per 100g
Ber fruit is nutritionally dense, containing abundant nutrients including fibers, proteins, fats, carbohydrates, vitamins such as vitamin C, B1, and B2, and antioxidants. It is also rich in potassium, magnesium, calcium, phosphorus, iron, manganese, copper, and zinc.
A 100 g of fresh ripened ber fruit offers the following nutrition:
| Nutrients | Nutritional Value |
| Carbohydrates | 17.0% |
| Protein | 0.8% |
| Fats | 0.07% |
| Iron | 0.76 –1.8% |
| Calcium | 0.03% |
| Phosphorus | 0.03% |
| Carotene and thiamine | 0.02 mg |
| Riboflavin | 0.020 – 0.038 mg |
| Niacin | 0.7 – 0.9 mg |
| Citric acid | 0.2 – 1.1 mg |
| Ascorbic acid | 65 – 76 mg |
| Sugar | 22 g |
| Fibre | 1.3 g |
Top 8 Benefits of Ber Fruit (Jujube)
Ber fruit promotes weight loss and relieves constipation. Regular consumption of this fruit also helps manage blood glucose levels, prevent cancer and boost immunity. The vitamins, minerals, and antioxidants in this fruit also help promote tissue repair and collagen synthesis to accelerate healing.
The top benefits of ber fruit includes:
- Boosts immunity
- Manages your blood glucose levels
- Combats cancer
- Good for the heart
- Effective for weight loss
- Quick healing of wounds
- Prevents the risk of liver damage
- Treats insomnia
1) Boosts immunity
Indian jujube is a potential source of antioxidants, including ascorbic acid, phenolic compounds, and gallic acid. These antioxidants are naturally good chemicals that repair all kinds of damage caused by free radicals and boost the body’s immunity.
2) Manages your blood glucose levels
The extracts of ber fruit possess strong activity against two enzymes, a-glucosidase and a-amylase. These enzymes digest carbohydrates and increase the blood glucose level in diabetes patients. Therefore people with diabetes should incorporate ber fruit into their diet to manage their glucose levels.
3) Combats cancer
The bioactive compounds present in ber fruit including triterpene acids and polysaccharides can stop the spread of cancerous cells. Besides, they demonstrate anticancer effects on various cancer cell lines.
4) Good for the heart
Ber fruit extracts can lower the risk of cardiovascular diseases. It benefits the heart by lowering hypertension induced by nitric oxide deficiency. Further, nitric oxide assists heart drugs to get maximum benefit while enhancing heart function.
5) Effective for weight loss
With predominating sedentary lifestyles, obesity is a serious health issue, followed by other health complications such as cardiovascular disorders, type 2 diabetes mellitus, and locomotor disease.
Indian jujube is one of the low-calorie, high-fibre sources that can control the risk factors of obesity. It is potent in reducing body mass index and improving lipid profile simultaneously.
6) Quick healing of wounds
Being loaded with antioxidants and vitamin A, B, and C, ber fruit also exhibit quick healing properties.
7) Prevents the risk of liver damage
Indian Jujube fruit extracts can also help repair alcohol-induced oxidative damage in the liver. Still, further research is going to find the body mechanics behind the protective role of ber fruit on liver damage.
8) Treats insomnia
Traditionally, jujube was consumed as a tea against insomnia as it helps calm the mind and improve sleep quality. The flavonoids and saponins in the ber fruit are reported to exhibit sedative and hypnotic effects that help to promote sleep. Besides, jujube benefits also include repairing memory and learning impairment.
Potential Uses of Ber Fruit
Ber fruit benefits those looking for weight loss, lower blood sugar levels, relief of constipation and detoxification of their body. Here are the main uses of ber fruit uses:
- Bones: Ber fruit’s calcium and phosphorus content supports bone strength and health, aiding in the prevention of osteoporosis.
- Constipation: Rich in fiber, ber fruit promotes bowel movement regularity and relieves constipation discomfort effectively.
- Memory: Ber fruit’s cognitive-enhancing properties may improve memory retention and cognitive function, benefiting overall brain health.
- Purifying blood: With its antioxidants and detoxifying agents, ber fruit helps eliminate toxins from the bloodstream, promoting blood purification and overall health.
- Anxiety: Uses of ber fruit also includes reducing anxiety and promoting calming effects on the nervous system.
Side Effects of Ber Fruit (Jujube)
Ber fruit is generally safe for consumption, but excessive intake may lead to digestive discomfort such as bloating, gas, or diarrhea due to its high fiber content. The other Ber fruit side effects include:
- Drowsiness: Consuming excessive amounts of Ber fruit may cause drowsiness in some individuals.
- Hypoglycemia: Ber fruit may lower blood sugar levels, particularly in diabetic individuals taking antidiabetic medications. It’s advisable for diabetic patients to monitor their blood sugar levels closely when consuming Ber fruit to prevent hypoglycemia.
Precautions To Take While Consuming Ber Fruit (Jujube)
When consuming Ber fruit, consider the following precautions:
- Moderation: Consume Ber fruit in moderation to avoid digestive discomfort and potential drowsiness specially durinf pregnancy.
- Blood sugar monitoring: Diabetic individuals should monitor their blood sugar levels closely, as Ber fruit may lower blood sugar levels, especially when taking antidiabetic medications.
- Interactions with medicines: Ber fruit may interact with certain medications. It can lower blood sugar levels, so individuals taking antidiabetic medications should monitor their blood sugar closely to prevent hypoglycemia. Additionally, Ber fruit may interact with medications that cause sedation. It’s important to consult with a doctor before consuming Ber fruit, especially if taking these medications.
Conclusion
The high amount of antioxidants and fibre in Indian jujube fruit makes this fruit extraordinarily beneficial in suppressing various health conditions. The benefits of ber include weight loss, diabetes management, improved heart health, improved liver health, quick healing of wounds, and even reduced risk of certain cancer.
The fruit is absolutely safe to eat for most people. However, if you are on anti-depressants, make sure to consult your doctor before taking jujube fruit.
Frequently asked questions
It is very effective in managing blood glucose levels. Therefore, people with diabetes can safely incorporate it into their diet.
Ber is a low-calorie and high-fibre fruit making it a perfect choice for weight loss.
Four sugars namely glucose, fructose, sucrose, and sorbitol are present in Ber fruit.
Four organic acids namely citric, malic, ascorbic, and succinic acid, is present in ber.
Ber fruit is nutritious in any form. It can be consumed in both fresh and dried forms. However, the dried form is a bit high in sugar and calories per serving.
Ber fruit in english is commonly known as “Jujube fruit”. It is a small, sweet-tasting fruit with a wrinkled skin, often used in culinary and medicinal applications.
Yes, ber fruit is good for health as it is rich in nutrients, antioxidants, and fiber. Jujube fruit benefits includes improved digestion, boosted immune system, and enhanced overall well-being.
Diabetic patients can eat ber fruit in moderation, but they should monitor their blood sugar levels closely due to its potential to lower blood sugar. Consultation with a healthcare professional is advisable to determine the suitability of ber fruit in their diet plan.
Consuming jujube fruit in moderation is unlikely to cause drowsiness, but excessive intake may contribute to feelings of sleepiness due to their natural sugar content. It’s important to consume jujubes in appropriate amounts to avoid excessive drowsiness.
Disclaimer: The information given in this article is true to our best knowledge. Still, we will recommend that if you have diabetes or you are on anti-depressants, you should consult your doctor before having ber fruit or its juice.
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