Ber, also known as Jujube, is a sweet and somewhat sour fruit with immense health benefits, largely cultivated in countries like India, China, Africa, and Australia. Due to its resemblance to palm dates, ber has gained names like Indian dates, Indian plum, Chinese dates, red dates, dunks, and Korean dates, across the globe.
These tiny, round, pit-filled, chewy berries grow on big, blooming bushes or trees of Ziziphus jujuba. Having white and crunchy flesh, ber is a juicy fruit with a pleasant aroma. Its green, shiny skin turns dark crimson or purple with wrinkles giving it an appearance of date, when ripe. This miracle fruit has a remarkable nutritional profile and offers a wide range of therapeutic health advantages.
In Ayurveda, an ancient system of Indian sciences, ber has been boosted as an effective herbal remedy while the whole plant, including the fruit, seed, and leaves, has highly been applauded for its extensive therapeutic properties. Its Vitamin C and B-rich berries cure bleeding issues, polydipsia (excessive thirst), and burning sensation, whereas ber leaves are widely used to cure or mitigate fever.
Nutritional Value of Ber
A low-calorie fruit, ber is loaded with several essential minerals, vitamins, and lots of antioxidants that make it an excellent choice for a healthy munching. Packed with antioxidants like flavonoids, polysaccharides, and triterpenic acids, ber washes out harmful toxins from your body and protects against chronic diseases such as cardiovascular problems, diabetes, and cancer. Vitamin C, a strong antioxidant present in ber fruit, is known to strengthen your immune system, as a result, shields against infections.
Another compound that is found in abundance in ber is potassium which helps regulate muscle functions and also keeps your electrolyte balanced. This super fruit also boasts the benefits of 18 of the 24 essential amino acids that are essential for your body’s growth and development.
These shiny fruits are also loaded with natural sugars and offer you instant energy.
The nutrients in one raw ber are listed in the table below:
Nutritional Value of Ber Nutrients (in one raw of Ber) Its amount Energy 22Kcal Carbohydrates 5.66 grams Protein 0.34 grams Total Fat 0.06 grams Cholesterol 0 mg Vitamin A 11.12 IU Vitamin C 19.3mg Potassium 30.6mg Thiamin 0.0mg Riboflavin 0.0mg Niacin 0.3 mg Vitamin B6 0.0 mg Vitamin B12 0.0 mcg Calcium 6 mg Magnesium 3.0 mg Phosphorous 6 mg Iron 0.13mg Potassium 70.0mg Sodium 1 mg Zinc 0.01mg
Glycemic Index of Ber
The glycemic index of jujube or ber is merely 20 which falls under the low GI range. Due to its low glycemic index, ber is considered one of the safest fruits for diabetic patients.
The glycemic index is a calculative technique to rank foods that are high in carbohydrates in terms of how much they raise blood sugar levels. The glycemic index works to count the calorie or carbohydrate content of a food that may help people make better eating decisions.
Health Benefits of Ber
Given its rich history that traces back to 9000 BC when people in South Asia first domesticated this super fruit and included it in their cuisines for its numerous medicinal properties and amazing health benefits.
Majorly used in Ayurveda for its therapeutic properties, ber is packed with protein, vitamins C, B, and A, fiber, and other minerals that are essential for your overall health and help improve your immune system, digestion, sleep, and even your brain health. Ber has also been highly valued in traditional medicinal science for its sorrow-eliminating properties.
Ber is also traditionally used to treat a number of ailments including anxiety, asthma, common cold, sore throat, and heart-related problems. A powder made with its dried berries and honey is often applied as a mask to treat skin infections.
Here’re the top 10 health benefits of ber or jujube fruit that can make you fall in love with this amazing fruit:
Improves Sleep
Traditional medicinal sciences have long used ber or jujube to treat insomnia and promote sound sleep. Both the fruit and seeds contain flavonoids including saponins and polysaccharides, which are known to have sedative and hypnotic effects. Ber for long has been known for its sleep-inducing properties that have a calming effect on the nervous system and also promote better sleep.
Aids in Digestion
Ber fruit benefits in digestion because of its excellent source of dietary fiber and carbohydrates that help regulate bowel movement and treat constipation by softening and bulking up the stool. Jujube or ber juice may also help build the lining of the gastrointestinal system, as a result lowering the risk of stomach problems such as ulcers and several bacterial infections.
Combats Cancer
Ber or jujube which is abundantly loaded with phenolic components- is known to promote antioxidant activity, efficiently delay cell damage caused by free radicals, fight oxidative stress, and reduce the risk of developing cancer. Studies have found that ber extract has potent anti-cancer characteristics that prevent the development of tumor cells, and slows down the spread of malignant cells.
Takes Care of Heart
One of the greatest fruits, ber contains natural components that benefit heart health. A significant amount of potassium and low-sodium quantity in ber controls muscle contraction and relaxation, hence regulating blood pressure.
Its rich dietary fiber profile and strong anti-atherogenic properties also take care of your heart health by preventing fat from building up in the arteries.
Maintains Blood Circulation
Packed with essential minerals like potassium, manganese, phosphorus, iron, and zinc, jujube is an excellent fruit that boosts hemoglobin levels and maintains a good blood flow by transporting oxygen-rich blood to important organs.
Prevents Alzheimer
Ber’s powerful antioxidant properties are known to improve brain functionality. Including ber in your daily diet can help cure Alzheimer’s by preventing cell degradation. It is also a great dietary addition for people with dementia as it enhances the brain’s cognitive performance and boosts memory.
Boosts immunity
This tiny fruit with the goodness of vitamins A and C is known to enhance the body’s immunity response. These antioxidants present in ber are known to inhibit cell damage caused by free radicals, reduce the risk of chronic inflammation, reduce oxidative stress and fight harmful pollutants.
Relieves in Inflammation
Traditionally ber extracts and its seed oil are both recognized to have strong anti-inflammatory effects and are typically used to reduce joint and muscular discomfort. It is also the greatest dietary option for someone with arthritis since it effectively relieves pain and reduces joint swelling.
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Elevates stress and anxiety
Ber fruit has been shown to offer calming effects on the brain and neurological system. Consuming this miraculous fruit can treat your anxiety, stress, or melancholy. Additionally, ber is believed to maintain the levels of the stress hormone, cortisol, hence keeping the body and mind relaxed.
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Helps in Weight Loss
To curb hunger pangs, nothing could be more effective than protein and fiber-rich ber that keeps you energized and satisfied for a more extended period. Its high nutritional value makes you feel full, hence curbing any desire for junk food that can lead to weight gain.
With almost zero fat, low calories, and very few carbs, ber fruit has all the essential components that help aid in weight loss.
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Amazing Recipes with Ber
Famous in the Indian subcontinent for its sweet-tangy flavor, ber is consumed in so many ways. People in West Bengal and Assam make ber pickles that help promote appetite and digestion. Whereas, many prefer ripe ber as a snack or store them for later use by preserving them using the sun drying process. If you want to make tasty ber pickles or achaar, here are a few famous recipes to help you:
Ber ka Achaar/Pickle
Fresh ber fruits are used to make the sweet and sour pickle known as ‘ber ka achaar’. To make achaar each fruit is deseeded, cut in half, then pickled in a flavorful mixture of salt, oil, and spices.
Ingredients
- Ber fruit: 500 grams
- Black Salt: 1 tsp
- Red chili powder: 2 tsp
- Fenugreek powder: ¼ tsp
- Mustard powder: ½ tsp
- Jaggery powder: 3 tbsp
- Salt: to taste
- Sesame oil: 4 tsp
Method
Step 1: Pour some oil into a pan and heat it with all the spices till the raw smell goes.
Step 2: Now add the deseeded ber fruit at this point, stir well for a while, then add the salt and jaggery. Cook on a medium flame for 5 minutes, then turn off the heat.
Step 3: Sundry the ber achaar for five days in a container.
Step 4: Enjoy your achaar with steaming hot dal chawal.
Ber Chutney
This quick and easy spicy ber chutney can add flavor to any meal. Here is a step-by-step method to make ber chutney:
Ingredients
- Ber fruit: 15
- Fresh mint: 1/2 cup
- Black Salt: 1 tsp
- Sugar: 1/2 tsp
- Lemon juice: 2 tbsp
- Cumin powder: 1/2 tsp
- Green chilies: 2 chopped
- Asafoetida: 1/2 tsp
- Salt: to taste
- Water: as required
Method
- Ber should be washed, deseeded, and cut into small pieces.
- Add all the ingredients to a mixer, a little water, and blend into a smooth paste.
- Serve the chutney with flatbread, paratha, or puris after transferring it to a bowl.
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Side Effects of Ber/Jujube
Known for its miraculous health benefits, ber hardly has any side effects and can be eaten by the majority of individuals. However, you should always consult your healthcare provider in case you are on antidepressant medication since it may interfere with such medications.
In traditional medicine ber has been used as a laxative, hence you might want to watch how much of it you consume. Also, taking large amounts of ber or jujube can occasionally result in sleepiness, diarrhea, constipation, bloating, and uneasiness. So, one should always be mindful while including ber in their diet.
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Can Diabetics Eat Ber?
As ber has a low glycemic index it highly benefits diabetic patients. With high fiber content, this fruit regulates your blood sugar levels.
Ber’s vitamin C content, when compared to other fruits like apple, is five times higher with around 500 milligrams of vitamin C per 100 grams. Diabetics, who must take extra precautions to prevent cardiovascular disease and stroke, can benefit from its high amounts of vitamin C.
Jujube’s high vitamin C content is known to boost your body’s antioxidant capability and also lower the complications related to diabetes. Also, fat is linked to slow digestion, causing an extra load on insulin levels as it works overtime digesting fats. Opting for low-fat ber against fatty foods is a healthy choice as it won’t stress insulin levels.
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Conclusion
Ber or jujube is a nutrient-rich, low-calorie fruit that has a good amount of dietary fiber and makes a great nutritious snack for anybody who enjoys working out. Rich in antioxidants, potassium, iron, calcium, and vitamins C and A, this miracle fruit encourages sound sleep, improves brain health, fosters digestion, and strengthens the immune system.
Jujube’s low glycemic index and fiber content make it a good snack for diabetic patients who want to eat healthily and something sweet.
Also, it makes a healthy snack option for health enthusiasts for its protein and fiber-rich content that keeps you energized and satisfied for a longer period. Its high nutritional value and zero fat, low calorie, and very few carbs, also promote weight loss by providing all essential micronutrients with very less calories.
However, just like every other thing this tasty-tangy fruit should be consumed in moderate quantities to avoid side effects like bloating, constipation, and malaise among others.
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FAQs:
Is ber good for weight loss?
Low in calories, fats, carbohydrates, and cholesterol content, ber is an excellent choice for people who are watching their weight and also want to include a nutrient-rich diet. Its high fiber content also helps you shed some kilos by keeping you full for a long time and preventing you from binge eating.
What are the health benefits of ber or jujube?
Its wide range of antioxidants, vitamins, and minerals help the body to combat free radicals. Loaded with minerals like potassium, manganese, phosphorus, iron, and zinc, ber strengthens your immunity and also fights cell-damaging free radicals, hence keeping the risk of developing major chronic illnesses at bay.
Is ber good for diabetic patients?
Ber is an amazing fruit for regulating blood sugar with all the goodness of essential nutrients and loads of fiber. It stands out as one of the super-foods for diabetics for its blood sugar-lowering properties.
The low glycemic index of ber also makes it an amazing snack alternative for diabetic patients. Since foods low at glycemic index, are deemed safe for diabetics, ber with its 20 GI ranking qualifies to be a healthy fruit that doesn’t spike your blood glucose level.
Is ber effective against insomnia and anxiety?
Highly regarded in traditional medicine, ber is an all-natural remedy for the symptoms of stress, anxiety, and grief. Jujube was used as a tea in traditional Chinese medicine to treat sleeplessness. Pentobarbital, a bioactive component in jujube, which is known to promote sleep also relieves anxiety. Ber’s anxiolytic properties (drugs used to prevent or treat anxiety symptoms or disorders) are linked to the presence of two crucial neurotransmitters; gamma-aminobutyric acid (GABA)- an inhibitory brain neurotransmitter and serotonin, that are responsible for mood elevation and relaxation.
