The tang of tamarind hits many of us with a rush of memories from childhood. But more than that, tamarind or imli is a rich source of essential nutrients, according to Dr Ushakiran Sisodia, registered dietician and clinical nutritionist, Nanavati Max Super Speciality Hospital, Mumbai.
This tropical fruit, derived from trees, is used in many dishes around the world. Many people even use it for its so-called medicinal properties.
Let’s take a look at the health benefits of including tamarind in your diet.
Nutritional profile of tamarind
A 100-gram serving of tamarind pulp provides the following nutrients, according to Sisodia.
- – Calories: 239
- – Carbohydrates: 62.5 g
- – Protein: 2.8 g
- – Fat: 0.6 g
- – Dietary Fibre: 5.1 g
- – Vitamin C: 3.5 mg
- – Vitamin B1 (Thiamine): 0.428 mg
- – Vitamin B2 (Riboflavin): 0.152 mg
- – Vitamin B3 (Niacin): 1.938 mg
- – Calcium: 74 mg
- – Iron: 2.8 mg
- – Magnesium: 92 mg
- – Phosphorus: 113 mg
- – Potassium: 628 mg
Health benefits of tamarind
Tamarind is not just a delicious ingredient but, according to Dr Sisodia, it offers various nutritional benefits as follows.
- Alleviates constipation: Owing to the dietary fibre in it, tamarind promotes smoother digestion and acts as a natural laxative, alleviating constipation.
- Reduces pain: Tamarind is also abundant in antioxidants which can counteract inflammation, potentially reducing pain and swelling in conditions like arthritis.
- Regulates blood pressure: With its potassium content, tamarind can help regulate blood pressure levels.
- Promotes heart health: The dietary fibre present can assist in lowering harmful cholesterol levels, ensuring better cardiovascular health.
- Prevents premature ageing: Rich in vitamin C and other antioxidants, tamarind guards our cells against damage from free radicals, helping in preventing premature ageing and certain diseases.
Is it safe to eat during pregnancy?
Tamarind is safe for most pregnant people when consumed in normal amount, as per Dr Sisodia, who added that its rich mineral and vitamin content can be beneficial.
However, she warned that excessive consumption might lead to contractions, so it is always advisable to consult a gynaecologist or nutritionist during pregnancy.
Can people with diabetes eat it?
While tamarind does contain natural sugars, it has a low glycaemic index, so Sisodia said diabetics can consume it in moderation. “However, it is essential to monitor blood sugar levels and consult a diabetologist or nutritionist before including it in your diet,” she added.
Things to remember when consuming tamarind
While tamarind has its benefits, there are some precautions to consider such as for those with allergies. “Though they are not common, some might experience allergic reactions to tamarind, presenting as itching or skin rashes,” Dr Sisodia said.
Most Read
Kiran Kumar says his ‘B and C-grade films’ paid for dream house: ‘Pillars alone cost Rs 44 lakh’
India vs Pakistan: When Javed Miandad hosted Kiran More for dinner that ended 3 am and Manoj Prabhakar learnt reverse swing from Sarfraz Nawaz at a party
She mentioned that consuming large amounts can upset your stomach due to tamarind’s natural laxative properties, leading to cramps or diarrhoea.
Myths and facts
Sisodia also debunked some myths surrounding tamarind consumption.
- Myth: Tamarind induces weight gain due to its sugar content.
Fact: Tamarind, when consumed in moderation, does not lead to weight gain. In fact, it may support weight loss. - Myth: It is very acidic and can lead to ulcers.
Fact: While tamarind is sour and somewhat acidic, it does not induce ulcers. It is, however, advised to consume it in moderation if one has a history of ulcers or acid reflux.
📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!
© IE Online Media Services Pvt Ltd
First published on: 13-10-2023 at 17:30 IST
Credit: Source link