The jujube fruit is a small and delicious fruit native to South Asia, but it has become popular worldwide. Most people use dried jujube to make candies and desserts because of its sweet flavor and chewy texture. Jujube has many health benefits and many properties. The benefits of this fruit include improving sleep and reducing anxiety.
What is jujube?
A large leafy tree grows jujube fruit, a native fruit of tropical and dry regions. Round and small, this fruit has a small kernel and is yellow and green when it first ripens, then turns red and takes the shape of an olive as it ripens.
Other names for jujube include red date, Chinese date, Korean date, and Indian date. Green Jujubes have a smooth skin and a low sweet taste. As it ripens, it turns red and wrinkled and tastes very sweet.
Jujube nutritional value and calories:
Jujubes, like dates and berries, are rich in essential vitamins and minerals, especially vitamin C and manganese. Additionally, it contains the following ingredients.
Bioflavonoids
Polysaccharides
Polyphenols
Saponins
Nucleotides
Triterpenoids
Plant nutrients have a significant impact on human health. Additionally, dried jujubes provide the following nutritional value per 50 grams.
140 kcal of energy
36 grams of carbohydrates
2 grams of protein
3 grams of fiber
15 mg of manganese (650% of the daily requirement)
109 mg of vitamin C (121% of the daily requirement)
5 mg of iron (14% of the daily requirement)
1 mg of copper (13% of the daily requirement)
34 mg of phosphorus (5% of the daily requirement)
108 mg of potassium (4% of daily requirement)
Health benefits and properties of jujube:
There has been a long history of using jujube fruit in alternative medicine. Anxiety and insomnia are believed to be treated with this fruit.
The consumption of jujubes has been shown to have significant health benefits for the nervous system, the immune system, and the digestive system in numerous studies. We have listed the properties of dry and fresh jujubes below.
1. It improves the immune system and fights cancer
Cancer cells, including those in the ovary, cervical, breast, liver, colon, and skin, are inhibited by jujube juice, according to research. Iranian researchers tested jujube juice extract for anti-cancer and anti-tumor properties and found that this fruit inhibits cancer cells, especially blood cancer cells.
Since jujube has a high antioxidant content, researchers believe that consuming this fruit can significantly help to destroy tumor and cancer cells.
2. Sleep quality, insomnia, and brain function can be improved by it
Chinese medicine uses jujube and its core to treat sleep-related problems, including insomnia. Animal studies have shown that they contain compounds such as flavonoids, saponins, and polysaccharides that can calm and regulate the nervous system.
The saponin in jujube has a hypnotic and relaxing effect, making it a suitable sleep aid. Drinking jujube tea before bed will help you relax and prevent insomnia.
According to studies conducted on mice, jujube seed extract may treat dementia caused by Alzheimer’s disease. It is important to keep in mind that these studies were only conducted on mice.
3. Additionally, it affects digestion and digestive system function
For centuries, jujube fruit has been used in the form of puree, paste, tea, or soup to aid digestion.
It has been shown that adequate consumption of jujube per day can regulate the digestive system and protect the intestinal mucosa from toxic ammonia. Additionally, other studies have shown that jujube extract can reduce creatinine and urea levels and reduce kidney damage by reducing the levels of creatinine and urea.
4. Treatment of constipation with jujube
Chronic constipation is another property of jujube for the digestive system. According to a study, those who consumed jujube extract for 12 weeks and were constipated were able to get rid of their problem by overcoming the symptoms of constipation.
5. As a result, the mind and cognitive functions are improved
Jujube is considered a unique fruit because of its effect on the body and mind. In traditional medicine, jujube is used to treat mental illnesses such as depression, anxiety, and stress because of its properties. Jujube kernels have also been shown to reduce anxiety in animals.
Studies have shown that jujube extract has a relaxing effect in high doses and an anti-anxiety effect in low doses, based on various research studies. It is not possible to speak with certainty about the effects of this fruit on humans based on these studies conducted on animals. Despite this, we can hope that jujube also reduces anxiety and stress in humans, considering its other properties.
Jujube also improves cognitive health and strengthens the brain. According to a study published in 2017, jujube protects the nervous system and enhances memory and learning. As a result of its antioxidants and anti-inflammatory compounds, jujube protects the brain from oxidative stress.
6. Vitamin C and antioxidants make it an anti-disease food
You can provide your body with nutrients by consuming jujubes, which are rich in antioxidants and vitamin C. Antioxidants work by reducing free radicals in the body. Inflammation and chronic diseases can be caused by free radicals, which occur in the body’s cellular processes. As the body’s levels of these radicals increase, the aging process will speed up, as will heart disease and cancer.
Another substance that protects the body’s health is vitamin C. The body cannot produce vitamin C, so it needs a diet rich in it.
Jujube has a high vitamin C content and consuming half a cup of this fruit can meet more than 100% of your daily vitamin C requirements. You can easily enjoy your diet and prevent diseases and free radicals by consuming jujube.
In addition, vitamin C has other benefits, among which we can mention the improvement of skin and hair health, faster healing of wounds and injuries, as well as the elimination of bacteria and germs.
7. Maintains a healthy heart and blood pressure
Jujube’s ability to reduce the possibility of heart disease is one of its most important properties. Potassium, manganese, and antioxidants in jujube have antiinflammatory effects and can help regulate blood pressure.
The effects of manganese on controlling blood pressure are similar to those of antioxidants. It also helps to maintain a healthy blood flow by keeping the blood vessels smooth and active.
The flavonoids, polysaccharides, and triterpenoids in jujube also affect the cardiovascular system and body metabolism to maintain their health.
8. You can also lose weight with it
Its low calorie content and protein content make jujube a good fruit for weight loss. Jujube provides the body with nutrients and makes you feel full when consumed moderately.
If you consume this fruit as a snack before or after your main meal, you can reduce your daily calorie intake and prevent overeating. In terms of weight loss and management, this will be very beneficial.
9. It reduces coughing and is anti-allergic
Bromelain, an enzyme found in jujube fruit, reduces mucus and phlegm. As a result, it prevents coughing by clearing the respiratory tract and sinus cavities. Jujube also contains antihistamine properties that prevent allergic reactions. Considering these factors, we can determine the properties of jujube for colds.
10. Osteoporosis is prevented or fought by it
Manganese, copper, potassium, magnesium, and other nutrients in jujube are also beneficial to bone health. Osteoporosis can be prevented by these substances.
You should get enough of these substances so that the body skeleton is not affected. By changing their diet, people who are at risk of osteoporosis can also get these substances and prevent bone damage. Osteoporosis can be prevented and bone strength can be increased by jujube.
11. Additionally, it prevents aging
Antioxidants and vitamin C in this fruit help prevent wrinkles, discoloration, and aging of the skin.
12. Skin and hair can be kept healthy with it
Based on the previous benefit, we can understand the properties of jujube for the skin. Acne, spots, and scars can be treated with the anti-inflammatory and antioxidant properties of jujube.
According to studies conducted on mice, applying jujube oil to the hair leads to more and faster hair growth. Further research is needed to confirm this benefit.
Jujube may cause the following side effects and damages:
When consumed in small amounts, jujube is not harmful to health. Several negative side effects have been reported about jujube, but if you are allergic to it, you should avoid it.
You should also pay attention to several points before consuming jujube. Consult your doctor if you suffer from a certain disease or take medication before consuming jujube. The effects of jujube may affect some antidepressants, for example.
Jujube can also affect blood sugar levels. You should monitor your blood sugar if you have diabetes and use appropriate medications to control it.
Jujube’s benefits and harms for diabetes:
Although jujube contains compounds that improve metabolic function, it is also high in sugar and may increase blood sugar levels. Thus, people with diabetes should avoid using it or at least consult a doctor before using it.
Pregnancy risks and benefits of jujube:
During pregnancy, jujube is rich in folic acid, which helps produce blood cells and develop the fetus. Moreover, it contains zinc, which is essential for the development of the fetus’ brain and strengthens mental and cognitive functions.
Pregnant women, however, should avoid excessive consumption of jujube. Take it in the right amount and consult a doctor before taking it.
What are the best ways to consume jujube?
Fresh or dried jujube fruits are small and sweet. With fruits, it will be very pleasant to consume the fresh form of this fruit, which has a sweet and apple-like taste. It is also available in dried form, which is sweeter and makes a great healthy snack. Fresh and dry jujubes have similar properties, so it doesn’t matter which one you use. It is also important to remember that fresh jujube has less sugar and is a healthier alternative.
Before eating this fruit, you must remove the core and seeds. You should also avoid excessive consumption of this fruit due to its high sugar content. You can consume half a cup of dried jujubes or a cup of fresh jujubes a day and benefit from its nutritional value.
In addition to fresh and dried forms of jujube, this fruit is also consumed in the form of tea, vinegar, and syrup. Jujubes are consumed dried or as flavored candies with tea in England. Jujube fruit sweet syrup is also used in Korea, China, and Taiwan. Jujube is used in some regions to prepare vinegar, while in Africa, it is used to make cakes. Throughout the world, canned jujube and jujube-flavored tea are also popular. In Iran, Pakistan, and India, jujube fruit is mostly dried.
As a result, you will have a wide range of options. Depending on your interest and diet, choose the type of jujube that is most suitable for you and consume it in the same way.
What is the best way to buy and store jujubes?
Autumn is the best time to find fresh jujubes. Fresh jujubes are green, bright, and firm. Jujube is also available in packaged form most of the year.
You can put jujube in a container in the room if you plan to consume it within 3 to 4 days. In the refrigerator, jujube can last several weeks. Dried jujube can be stored for several months without spoiling.