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If you’re a fan of tangy flavors, the sweet-sour taste of tamarind must be a favorite. Found in various forms in our kitchens, it not only imparts a delightful tart-sweet flavor to dishes but also boasts numerous health benefits. Beyond its palate-pleasing nature, tamarind has become a kitchen essential. Curious to learn more about its health advantages and how to maximize its use? Continue reading.
Know About Tamarind
Tamarind, scientifically known as ‘Tamarindus Indica’ or ‘imli,’ is a flavorful fruit renowned for its tangy taste. Originating in the hot regions of Africa, it is the tart-sweet product of a tall tree belonging to the ‘Fabaceae family.’ Widely cultivated in tropical countries like Mexico, Sri Lanka, and India, tamarind serves both culinary and health purposes. Whether consumed directly or used as a condiment by finely pounding it, tamarind’s pulp enhances the flavors and colors of various dishes, including curries, chutneys, and desserts. Beyond its culinary uses, tamarind finds its place in Indian kitchens through digestive candies, pickles, beans, and spices, showcasing its versatility and health benefits.
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Nutrients In Tamarind
According to nutrition, tamarind is a true ‘superfood.’ It is rich in protein, fat, vital vitamins (B complex, pyridoxine, C, E), minerals (iron, sodium, calcium, magnesium, phosphorous, potassium, copper, and manganese), and dietary fibers. It also comes loaded with antioxidants (mainly tartaric acid) and phytochemicals (limonene, geraniol, safrole, cinnamic acid, pyrazine, methyl salicylate, alkyl thiazoles, etc.), which eradicate free radicals from our body. Tamarind has a calorie count of 287 (1 cup pulp).
Amazing Health Benefits Of Tamarind
All the health benefits of tamarind are derived from its nutrients, which help keep the body healthy and fit. Let us have a look at them: (1) (2) (3)
1. Improves Digestion
The abundance of dietary fibers in tamarind makes the fruit a great digestive agent. It increases bile production in the body, thereby leading to better digestion. In addition, the bilious effects of this fruit keep our stomach, liver, colon, and other digestive organs healthy by preventing ulcers and inflammations. Tamarind also helps bulk up the stool and makes it pass through the digestive system quickly. This makes it an excellent laxative, translating into better bowel movements and excretion.
2. Stimulates Circulation
Tamarind is a rich source of iron, which enhances blood circulation and keeps anemia and other related symptoms at bay. Adding one serving of it to your daily diet can help you get 10% of your daily iron requirement. This leads to an increased count of RBC (Red Blood cells) in the bloodstream, ensuring the body receives the optimum amount of oxygen. This is essential to each of its cells and organs for carrying on their functionalities properly.
3. Keeps Heart Healthy
Dietary fibers in tamarind help control cholesterol levels by reducing excess LDL (bad cholesterol) and promoting HDL cholesterol (good cholesterol). On the other hand, the high potassium content of the fruit contributes to its vasodilatory solid effects, which help lower blood pressure levels significantly. Moreover, it is rich in antioxidant vitamin C, which helps prevent chronic diseases by lessening the stress on the cardiovascular system.
4. Promotes Weight Loss
Including tamarind in your regular diet helps you lose a few extra pounds and keeps your body weight under check. The fruit releases hydroxy citric acid or HCA into the body, which helps prevent an enzyme that causes fat storage. Tamarind also helps suppress hunger pangs by boosting the secretion of a neurotransmitter called ‘serotonin.’ All these cumulatively cause weight loss.
5. Boosts Cognitive Function
Tamarind is rich in Thiamine or vitamin B1, which helps strengthen our nervous system and promote muscle development. Consuming thiamine will keep your nerve reflexes at their best and give you better cognitive function.
6. Treats Rheumatism
The anti-inflammatory properties of tamarind make it a great herbal medicine for treating Rheumatism. It breaks down specific inflammatory chemicals named ‘interleukin’ and inhibits the secretion of bone-damaging enzymes. Tamarind soothes inflammation and protects the bones, joints, and cartilage from pain and discomfort.
7. Controls Diabetes
Tamarind is one of the best natural ingredients that help manage diabetes effectively. It is an alpha-amylase inhibitor, which helps prevent carbohydrates from being absorbed into the body and converted into sugars. As a result, no spikes or fluctuations are caused in our blood sugar levels.
8. Strengthens Immunity
The antioxidant properties and antimicrobial effects of tamarind make it an excellent ingredient for strengthening the immune system. A daily serving of tamarind can shield your body from foreign body invasions and keep all kinds of microbial infections away, protecting you from several diseases.
The anti-inflammatory nature makes tamarind an excellent choice to treat skin rashes and sun burns. Apply some chilled tamarind pulp on inflamed skin for instant relief.
Best Ways To Use Tamarind For Health
Following are the most common ways to consume tamarind to improve your overall health:
- Consuming half a teaspoon of tamarind pulp daily.
- Add tamarind pulp or extract to your dishes, fruit juices, or health drinks.
- Make small marble-sized balls of pounded tamarind with some jaggery, black salt, and cumin for everyday consumption.
- Chew on some tamarind candy every day.
- Prepare an infusion by boiling a teaspoon of tamarind pulp in a liter of water, straining it, and sipping it throughout the day.
- Make a solution by mixing half a teaspoon of roasted tamarind seed powder with water and have it regularly.
Side Effects Of Tamarind
However, you must consume tamarind in moderate amounts to stay away from the following risk factors associated with it and avert severe damage:
- Hypersensitivity to tamarind can cause rashes, itching, vomiting, and even shortness of breath.
- Excessive tamarind intake (more than ten gms. a day) can lead to hypoglycemia.
- People with chronic indigestion might develop acid reflux by consuming tamarind frequently.
- Uncontrolled portion sizes of tamarind can lead to the formation of gallstones in our bodies.
Summary
Tamarind, scientifically known as ‘Tamarindus Indica’ or ‘imli,’ isn’t just a kitchen favorite for its tangy taste and offers many health benefits. Rich in nutrients such as protein, vitamins (B complex, C, E), minerals (iron, potassium), and dietary fibers, tamarind is a nutritional powerhouse. Its advantages include improved digestion, enhanced circulation, heart health, weight management, cognitive function, rheumatism treatment, diabetes control, and strengthened immunity. Incorporate tamarind into your diet through various forms like pulp, extracts, or candies, but be cautious of potential side effects, emphasizing moderate consumption.
Frequently Asked Questions
What is tamarind, and why is it popular in cooking?
Tamarind, scientifically known as ‘Tamarindus Indica,’ is a tart-sweet fruit widely used in cooking for its unique flavor. It adds a delightful sweet-sour taste to various dishes, making it a popular condiment.
Where does tamarind originate from?
Tamarind originated in the hot regions of Africa and is now extensively cultivated in tropical countries, including Mexico, Sri Lanka, and India.
How does tamarind contribute to digestive health?
Tamarind is rich in dietary fibers, promoting better digestion by increasing bile production. It helps prevent ulcers and inflammation and is a natural laxative for improved bowel movements.
Can tamarind aid in weight loss?
Yes, tamarind releases hydroxy citric acid (HCA), which inhibits fat storage enzymes. Additionally, it suppresses hunger by boosting serotonin levels, contributing to weight loss.
What role does tamarind play in heart health?
Tamarind’s dietary fibers control cholesterol levels, reducing excess LDL cholesterol. Its high potassium content promotes vasodilation, lowering blood pressure. Antioxidant vitamin C further supports cardiovascular health.
How does tamarind benefit cognitive function?
Tamarind is rich in thiamine (vitamin B1), strengthening the nervous system and promoting better cognitive function and nerve reflexes.
Can tamarind be beneficial for those with diabetes?
Yes, tamarind is an alpha-amylase inhibitor, preventing the absorption of carbohydrates and stabilizing blood sugar levels, making it beneficial for diabetes management.
How can tamarind be used for overall health?
Tamarind can be consumed through daily servings of pulp, added to dishes, fruit juices, or health drinks. It can also be consumed as candy or in infused solutions for various health benefits.
Are there any side effects of consuming tamarind?
Excessive consumption of tamarind may lead to hypersensitivity reactions, hypoglycemia, acid reflux, and the potential formation of gallstones. Moderation is advised to avoid these risks.
What precautions should be taken when consuming tamarind?
Individuals with hypersensitivity to tamarind should be cautious, and excessive intake should be avoided, especially by those with chronic indigestion. Controlled portion sizes are recommended to prevent adverse effects.
References –
- “Tamarind: A diet‐based strategy against lifestyle maladies” – ncbi.nlm.nih.gov
- “Top 6 health benefits of tamarind” – bbcgoodfood.com
- “Health Benefits of Tamarind” – webmd.com
