Tamarind is a tangy and delicious natural fruit of India. It is also called a Tamarindus Indicus or Imli with a unique flavor. Its tart and sweet taste are loved by every age of people. The tamarind is a leguminous tree that belongs to the Fabaceae family providing edible fruit, which is inherent to tropical Africa. The genus Tamarindus is monotypic, which means it consists of only this species. The tamarind tree generates brown and pod-like fruits consist of sweet and tangy pulp, which often used in different cuisines across the world. The tamarind pulp is also used for metal polish and traditional medicine. The wood of the tamarind tree is used for tamarind seed oil and woodworking, can be obtained from its seeds. Tamarind has tender leaves, which are also used in Indian cuisine.
Tamarind: Nutritional Values
Table of Contents
- Tamarinds, raw
- Nutritional value every 100 g (3.5 oz)
- Energy – 239 kcal (1,000 kJ)
- Carbohydrates – 62.5 g
- Sugars – 57.4
- Dietary fiber – 5.1 g
- Fat – 0.6 g
- Protein – 2.8 g
- Thiamine (B1)- (37%) 0.428 mg
- Riboflavin (B2) – (13%) 0.152 mg
- Niacin (B3) – (13%) 1.938 mg
- Pantothenic acid (B5) – (3%) 0.143 mg
- Vitamin B6 – (5%) 0.066 mg
- Folate (B9) – (4%) 14 μg
- Choline – (2%) 8.6 mg
- C Vitamin – (4%) 3.5 mg
- E Vitamin – (1%) 0.1 mg
- K Vitamin – (3%) 2.8 μg
- Calcium – (7%) 74 mg
- Iron – (22%) 2.8 mg
- Zinc – (1%) 0.1 mg
- Magnesium – (26%) 92 mg
- Phosphorus – (16%) 113 mg
- Sodium – (2%) 28 mg
- Potassium – (13%) 628 mg
- Tamarind: Nutritional Value
- The nutritional value includes the everyday value of the specific nutrient and the serving of the ingredient requirement.
- Tamarind consist of different biologically active phytochemical synthesis. Predominantly, it consists of catechin, proanthocyanidins, epicatechin, apigenin, naringenin, luteolin, Eriodictyol, taxifolin, and other phenolic polymers.
- Tamarind leaf pulp consists of pipecolic acid, 1-malic acid, nicotinic acid, limonene, geraniol, Lupanone, pipecolic acid, orientin, lupeol, isoorientin, isovitexin, vitexin, serine, pectin, cinnamates, tannins, and glycosides.
- Tamarind fruits generally consist of succinic acid, tannins, citric acid, pectin, and tartaric acid. Its seeds comprise of campesterol, beta-amyrin, oleic acid, beta-sitosterol, palmitic acid, linoleic acid, and eicosanoic acid. Researchers also traced phytohemagglutinin, cellulose, and albuminoid amyloids.
- The phytochemicals and the nutrient present in tamarind, act as a synergy to produce amazing benefits.
Tamarind for Weight Loss:
Provide Hydroxy Citric Acid
Tamarind consists of hydroxy citric acid(HCA), which lower the fat production. HCA is the same as citric acid. This acid found in different plants also, but it is especially found in tamarind. HCA limits the enzyme in the body, which boosts fat storage. Hydroxycitric acid also suppresses the appetite by raising serotonin neurotransmitter levels. It also burns the fat during a long workout. More research needs to see for HCA’s effect on the metabolism rate.
Tamarind also acts as a gentle laxative. Its juice works effectively for treating and reducing bile disorders.
Tamarind Prevent Diarrhea And Constipation
During folk medicine, the laxative effect of tamarind is popular. It is considered as medicine by ancient cultures of India to Africa. It provides rich dietary fiber, tartaric acid, and potassium, which promotes defecation in people with chronic constipation. For diarrhea, it is recommended to use tamarind leaves in infusions.
Diarrhea and constipation often induce abdominal pain. Tamarind bark and the root extracts provide good benefits for treating stomach aches. In Nigeria, soaked tamarind is consumed to treat constipation. Rasam is one of the South Indian preparation, which is made from tamarind, spices, black pepper, cumin, and mustard. It is consumed with rice to boost digestion.
Help in Weight Management
Obesity is related to heart, kidneys, liver, and different metabolic disorders. Researchers have discovered the effect of tamarind for weight management and obesity in the rat studies. Tamarind pulp was discovered to reduce bad cholesterol and promote good cholesterol substances in plasma.
This anti-obesity effect found when rats consumed a high-fat diet and got 5, 25, or 50 mg/kg of tamarind pulp orally for 10-weeks. This study also provided weight loss effects in rats.
Furthermore, the tamarind extract lowers the fatty acid synthase activity. Fatty acid synthase is an enzyme, which boosts the formation of adipose tissue in the body. It also limits the oxidation of lipids from free radicals. The rat research demonstrated the antioxidant qualities of this extract also. The tamarind extract could also trigger the beneficial effects in the rat with obesity. Moreover, research is required to know how other compounds in the plant provide benefits.
Prevent Microbial and Malaria Diseases
Tamarind also used as a fever controlling traditional medicine. African tribes from Ghana uses tamarind leaves for malaria. This fruit provides plenty of antimicrobial properties.
Tamarind also has shown significant reduction effects against Klebsiella pneumonia, Burkholderia Psrudomallei, Bacillus subtilis, Salmonella Paratyphi, Salmonella typhi, and staphylococcus aureus.
Different parts of the tamarind plant have been used for treating malaria. Similar fevers occurred due to bacterial infections can help to manage with tamarind extracts. It also provides antioxidant and anti-inflammatory properties.
Lower Liver Injury
Chronic inflammation occurs in the body indirectly affect the liver. During a rat study with arthritis were consumed extract of tamarind seeds. The result discovered a reduction in oxidative stress in the liver. The active procyanidins present in tamarin extract managed free radical damage in the liver. Reduction in the levels of inflammatory markers such as glutathione, glutathione peroxidase, total thiols, and reductase was also noted.
The minerals present in tamarinds such as nickel, copper, manganese, iron, selenium, and iron help to improve the body’s mechanism to fight against oxidative stress. Selenium and vitamin E helps to protect the liver’s cells called lipid from radical damage.
Lighten and Exfoliate Your Skin
The tamarind pulp has been used as one of the natural scrubs for skin from olden days. It boosts smoother and lighter skin due to the content of alpha hydroxyl acids. The AHAs present in tamarind pulp provide tartaric acid (8–23.8%), citric acid, lactic acid (2%), and malic acid. These AHAs with inverted sugar and pectin helps moisturize and hydrate the skin.
Tamarind pulp contains skin lightening qualities. According to a study of 11 male volunteers was held to analyse the tamarind seed extract effects for skin tone. The seed extract was used and massaged two times every day on the cheeks for 12 weeks.
There was a relative reduction in the skin sebum and melanin contents when the test product was used. It could be attributed to the content of antioxidant polyphenols in the tamarind. These compounds prevent free radicals in the body and lower the melanin content in the skin.
Manage Hypertension and Heart Health
The tamarind’s dried pulp provides anti-hypertensive effects. Tamarind pulp showed lower diastolic blood pressure at a dose of 15 mg/kg body weight. According to animal studies have shown the anti-atherosclerotic result of this fruit. Thus, tamarind extract provides the high potential to reduce the risk of atherosclerosis, which is a clogging condition of arteries in humans. The fruit extract was shown to health the atherosclerotic lesions in the hamster. Furthermore, active tamarind molecules contain anti-inflammatory effects. They also tone down the severity of atherosclerosis and many cardiovascular problems.
Manage Hyperglycemia and Diabetes
Tamarind helps to manage the blood sugar levels in diabetic rats. This fruit helps to neutralize the hyperglycemia in rats also and provide sever diabetes. Tamarind lowers the pro-inflammatory chemicals, such as TNF alpha, which reduces the damage caused by inflammation in the pancreas.
The seeds present in the fruit helps to promote neogenesis (new cells production of pancreatic beta cells. It also restores insulin in diabetes patients.
Increases Blood Circulation
The potassium present in the tamarind helps to manage the blood pressure and the heart rate by controlling normal fluid balance in the human body. It also consists of iron, which plays an important role in the production and development of the red blood cells. Furthermore, it also smoothens blood circulation.
Tamarind is a superb source of vitamin C, and also other antioxidants help to maintain the immune system and decrease the fungal and microbial infection increase. Its antiseptic qualities also heal the infection.
Improves Eye Health
Tamarind contains plenty of vitamin A, which is an important source for managing eye health. Furthermore, it reduces macular degeneration and age-linked cataracts. It contains compounds, which protect the eye against getting it dry. Consuming a decoction prepared by boiling tamarind with water helps to prevent eye inflammation.
Promote Nerve Function
Tamarind consists of vitamin B – Thiamine, which is essential for the normal functions of nerves and muscle development. Make sure you add some tamarind in a daily diet to get it all benefits.
Tamarind is also effective for lowering inflammation from its high tartaric acid levels, which is a strong antioxidant. This antioxidant prevents free radicals. Geraniol is another natural type of antioxidant, which suppress tumor growth in pancreatic. The high flavonoids and polyphenol levels provide beneficial effects for conditions like diabetes.
We consume fluoride from dental products or drinking water. High fluoride products create risk for kidney, thyroid, liver, and gut health. It can also damage the memory function.
According to two research of 35 people discovered that consuming tamarind paste 10 gm every day raises the fluoride discharge in the urine by 40%. It also lowers the loss of main minerals like copper, zinc, calcium, and magnesium. Tamarind promotes urine pH and makes it alkaline, which makes the fluoride easy to eliminate.
Tamarind may also help the filter process of kidneys. A synthesis called ammonium carbonate discovered in the pod shells effectively binds and eliminates the fluoride by drinking water. Tamarind also detoxifies the fluoride and prevent the negative effects of minerals.
Arthritis involves high inflammation and oxidative stress as well as raise the activity of enzymes that break down the bone and cartilage. Drugs generally used to treat arthritis comes with chronic side effects, which means a safe alternative for great needs. Tamarind seed extract helps to protect the cartilage and bone in the rats with arthritic by lower the activity of destructive enzymes. The extract also lowers oxidative stress and inflammation than the common ibuprofen.
Tamarind: How to Use and Store?
- There are different ways to use tamarind in cooking. Here is the simple way to extract the tamarind pulp by soaking it.
- Soak some tamarind fruits in warm water.
- Let it in the water for around 10 minutes until it gets soft. Squeeze the tamarind piece using your fingers.
- Strain the juice and discard the pulp.
- Another method is longer. It requires to soak the tamarind and refrigerate its extract pulp.
- Keep a handful of semi-dried tamarind pieces in one glass container with a lid.
- Pour some drinking water to immerse the tamarind pieces.
- Close the container lid and keep the container in the refrigerator.
- Keep it overnight, and you will see tamarind chunks will get soften and ready to use.
- Squeeze enough pulp and store the rest of the tamarind pulp.
- Cover this container once you finish. Let the rest of the pulp in the refrigerator.
Now comes the detailed and (a little) messier method of extricating the mash. In this strategy, you douse, press, and heat the tamarind.
- Include 5-6 ounces of tamarind pieces and 2-cups of water to the microwave-safe bowl.
- Heat it in the microwave for 1-minute until the tamarind pieces get soften.
- Let the pulp cool down and then press it with fingers.
- Include small amounts of water and continue squeezing the tamarind pulp.
- Stain the pulp and collect tamarind juice.
- Again, add some more water to pulp, squeeze and strain it.
Now only fiber left with the seeds and extracting of pulp. Remove the solid waste and transfer the tamarind juice in a saucepan and boil for 2 minutes. Once you notice the soup texture of tamarind, remove from the flame, and let it cool down.
Pour the juice and in a sterile jar and refrigerate it for the next use.
Whenever you need this juice, use only a dry spoon and do not leave the spoon in the jar.
Like this tamarind extract can remain up to 3-months. If you use the tamarind in cooking every day, the above methods are goods. Adding tamarind in the daily diet helps to fulfil the daily requirement or many minerals such as zinc, iron, calcium, and magnesium. Tamarind also has some medicinal uses. It is best for healing fever and constipation. Its leaves and bark may help to boost the wound healing and more research needed.
Different Kinds Of Tamarind
There are two different types of tamarind. The most common type is the one that tamarind tastes sour. The other form is come with a sweet taste and grown in only Thailand.
Tamarind can be eaten fresh, ripe, and unripe forms. It also processed into many products.
How To Enjoy Tamarind For Weight Loss?
There is a simple way to enjoy the tamarind is in the form of pods. Break some brown outer shell and remove the stringy part, which appears a small root wrapped around the soft pulp. You will be left with a long part of the pulp, which has rock-solid seeds inside in with a corn size. Cut these sections, and eat, and spit out the seeds. You can also include in different varieties of recipes with spices like red pepper, curry, ginger, marinades, sauces, and salad dressing.
Tamarind Side Effects
The WHO-world health organization consider the tamarind fruit as a safe and non-toxic. According to rat studies, no toxicity or mortality has shown after the administration of 5000 mg/kg and 3000 mg/kg doses of tamarind extract. However, your kidneys may get influenced by mineral overload. It would be a good idea to take healthcare or nutritionist help before consuming tamarind.
There is fewer data to know the safety of eating tamarin for nursing or pregnant women. Also, if you are taking anti-diabetic or anti-hypertensive drug medication, it is better to consume only a limited amount of fruit extract.