Jamun, also known as Java plum, Indian blackberry, or black plum, is a soft-fleshed, nutritious summer fruit with a sweet and tangy taste (1). If you like eating fruits with tropical flavors, you may consider consuming Jamun during pregnancy.
However, since Jamun is known to lower blood sugar levels, is this fruit the right choice for pregnant women? Read on as we tell you more about the safety of Jamun during pregnancy, its possible health benefits and side effects, safe quantity to eat, and precautions to take when eating Jamun during pregnancy.
Is Jamun Fruit Safe To Eat During Pregnancy?
There are claims that eating jamun during pregnancy can create small dark patches on the skin of the baby. However, there are no studies supporting it. You can eat jamun in moderation. But do ask your doctor about it.
Nutritional Profile Of Jamun
According to the USDA, about 100 grams of raw black plum provides 60 kilocalories, 15.56g carbohydrates, 0.72g protein, 0.23g fat, 19mg calcium, 15mg magnesium, 17mg phosphorus, 79mg potassium, 14mg sodium, and 0.19mg iron. It also has 14.3mg of Vitamin C, 0.006mg thiamine, 0.012mg riboflavin, 0.260mg niacin, and 0.038mg vitamin B6 (2).
Possible Health Benefits Of Jamun During Pregnancy
If you like the fruit and are having a few of them regularly, then it might add to your daily dose of nutrients. This is how the nutrients in the fruit could me helpful to your overall health.
- Vitamin C helps in iron absorption, and could increase the hemoglobin count in the blood (3).
- Antioxidants and potassium content might help in reducing fatigue and stress.
- Vitamins C, K, and D, and minerals such as iron, calcium, and potassium help improve immunity and strengthen the bone health.
- Nutrients, such as ellagic acid, anthocyanidins, and anthocyanins prevent the oxidation of cholesterol with their anti-inflammatory and antioxidant properties (5).
Jamun may be good for your health if eaten in the right quantities.
How Much Jamun Is Safe To Eat When Pregnant?
One serving (six to seven fruits a day) of jamun is considered safe to take and is not known to cause any problems to the expecting mother and the baby. However, consult your dietitian to confirm the everyday requirements of nutrients before adding the fruit to your diet.
Side Effects Of Jamun
You may develop certain side effects if you consume the fruit in excessive amounts.
- Java plums are oxalate-rich that could bind to calcium and cause kidney stones.
- They lower blood sugar levels.
- Might irritate the throat and chest.
- Could accumulate sputum in the lungs.
Precautions To Take While Taking Jamun During Pregnancy
Here are a few things that experts suggest you keep in mind if consuming jamuns during pregnancy.
- Avoid buying roadside jamun as they are contaminated with heavy metals and lead.
- Avoid eating the fruit on an empty stomach or after drinking milk as it has a mildly sour taste that could cause acidity.
While these are the precautions to follow, there is no scientific data to support these claims. However, make sure you are picking healthy jamuns.
How To Select Jamuns?
You may come across jamun trees along the road or in a garden and would want to pick up the fruits fallen on the ground. Avoid eating fallen or roadside jamuns when you’re expecting.
Here are some tips to select quality jamuns.
- Select the soft, pulpy, fully bloomed, and dark-purple fruit.
- Avoid damaged, bruised, deformed, and discolored fruit.
- Avoid the un-ripened and hard-textured fruit.
- Do not store jamuns for more than two days at room temperature. The fruits can get spoiled sooner owing to its short shelf-life.
Jamun is a sweet and tangy fruit rich in health-promoting compounds and nutrients. You can safely consume jamun during pregnancy in moderate amounts. Regular intake of jamun as a part of a well-balanced diet can help meet your increased nutritional needs during this period. Nutrients such as vitamin C, potassium, iron, and antioxidants can help keep you healthy and support your baby’s intrauterine development. However, avoid consuming it in excess since it may lower blood sugar levels, which can be particularly worrisome for diabetic mothers.
2. Java-plum, jambolan, raw; Basic Report; USDA
3. Afifa Jahan;Jamun (Syzygium Cumini) A Fruit With High Nutritional And Medicinal Value; ResearchGate
4. Antidiabetic Tablets Functional Food Products; Somaiya Initiatives For Research and Consultancy (SIRAC)
5. Akshatha S, Kumar A, Vijayalakshmi G; Resveratrol content and antioxidant properties of underutilized fruits; J Food Sci Technol