Is It Safe To Eat Jamun During Pregnancy? 

Is It Safe To Eat Jamun During Pregnancy? 

19 Jan 2023 | 8 min Read

Sudeshna Chakravarti

Author | 274 Articles

Jamun, also known as Indian blackberry, Java plum, or black plum is a soft-fleshed and nutritious summer fruit with a tangy and sweet taste. Due to its popularity, it is enjoyed by many people, but if you are expecting, you may wonder if it is safe to eat Jamun during pregnancy. The straight answer is—not without your doctor’s permission. This is because Jamun is known to lower your blood sugar levels, so it may not be safe for those whose blood sugar is already on the lower side.

Read on as we fill you in on more details about the safety of Jamun during pregnancy, its possible health benefits, and effects, safe quantity to eat, and precautions to keep in mind while eating the fruit.

Is It Safe to Eat Jamun Fruit During Pregnancy? 

Is It Safe to Eat Jamun Fruit During Pregnancy? 
While Jamun is considered safe for consumption during pregnancy, you must have it in moderation / Image credit: Freepik

You can safely consume Jamun fruit during pregnancy but in moderation. In fact, Jamun is a nutrient-dense fruit, packed with antioxidants that are fundamental in supporting your baby’s growth, development, and well-being. 

However, always consult your doctor before adding this fruit to your diet. Discuss the quantity of this fruit that you can have, and stick to that number throughout your pregnancy.

Nutritional Profile of Jamun Fruit

According to the USDA, about 100gm of Jamun fruit provides 60 kilocalories. To help you understand its nutritional qualities better, we have created a nutrient profile for this fruit. Take a look. 

NutrientsAmount Per 100g 
Protein0.72 g
Carbohydrates15.56 g
Fats0.23 g
Calcium19 mg
Magnesium15 mg
Phosphorous17 mg
Sodium14 mg
Potassium79 mg
Iron0.19 mg
Vitamin C14.3 mg
Thiamine0.0006 mg
Vitamin B60.038 mg

Health Benefits of Having Jamun Fruit During Pregnancy

If you like Jamun and prefer to have a few of them regularly, then they might be a good addition to your daily dose of nutrition. We have listed how the nutrients in the fruit can be good for your overall health during pregnancy.

  • Jamun is rich in vitamin C, which helps facilitate iron absorption and increases the haemoglobin count in your blood.
  • The fruit has a low glycemic index, which makes it suitable for consumption by those experiencing gestational diabetes.
  • The potassium and antioxidant content may help reduce stress and morning sickness during pregnancy.
  • Jamun also contains vitamins C, D, and K, and minerals like potassium, calcium, and iron that may help improve immunity and enhance your bone health.
  • The fruit also contains antioxidant and anti-inflammatory ingredients like anthocyanidins, ellagic acid, and anthocyanins that prevent the oxidation of cholesterol.
  • Due to its rich antioxidant qualities, Jamun can also be taken to reduce stomach concerns like indigestion and irritable bowel syndrome. 
  • The rich content of potassium in Jamun is beneficial for stabilising your blood pressure and lowering the risk of high blood pressure during pregnancy.
  • Jamun fruit also contains high levels of vitamin A, which is considered an essential nutrient for supporting the development of your baby’s vision.
  • Jamun is also known for its anti-bacterial properties and is effective in preventing various dental concerns during pregnancy.
  • Jamun helps regulate your blood pressure, which further reduces the risk of  cardiovascular diseases in the future. It also helps reduce inflammation in your blood vessels, thus protecting your heart.
  • The fruit is also rich in magnesium, which is an essential nutrient known to reduce the risk of premature deliveries and ensure proper fetal growth and development. 

How Much Jamun Can You Eat During Pregnancy?

One serving of Jamun (6-7 fruits per day) is considered safe for consumption during pregnancy. However, as discussed, consult with your dietitian or doctor to confirm the daily requirements o this fruit before adding it to your diet.

Possible Side Effects of Jamun During Pregnancy

Possible Side Effects of Jamun During Pregnancy
Jamun fruit may lower your blood pressure and also cause discomfort in your throat / Image credit: Freepik

You may develop the following side effects if you consume the fruit in excess amounts during pregnancy.

  • They may lower your blood sugar levels
  • Jamun fruit is rich in oxalate, which could bind to calcium and cause kidney stones
  • It might irritate your chest and throat
  • It could accumulate sputum in your lungs

Precautions to Take While Having Jamun During Pregnancy

Here are a few things that you should keep in mind while consuming Jamun during pregnancy.

  • Avoid having the fruit after drinking milk or on an empty stomach as it has a sour taste that could cause acidity.
  • Avoid purchasing the fruit from roadside shops as they might be contaminated with lead and heavy metals.
  • Avoid having too many Jamuns if you have diabetes as that could increase the risk of hypoglycemic effects and cause blood clots in your body.

How to Safely Select Jamuns for Consumption?

You may come across Jamun trees in a garden or along the road and would want to pick up the fruits that have fallen on the ground. However, avoid eating roadside or fallen Jamuns when you are pregnant as they could be contaminated.

Some safety tips to select quality Jamuns at stores include:

  • Picking pulpy, soft, and fully-bloomed Jamuns that appear dark-purple in colour.
  • Avoiding fruits that appear bruised, damaged, discoloured, or deformed.
  • Do not store the fruits at room temperature for more than two days. They may get spoiled sooner due to their short shelf-life.

How to Consume Jamun During Pregnancy?

How to Consume Jamun During Pregnancy?
You can try different Jamun recipes like smoothies, salads, and pudding / Image credit: Freepik

Like any other fruit, you can consume Jamun raw. But make sure to properly wash the fruit before eating it. Besides this, you can also consider adding Jamun to other recipes like salad, smoothies, and pudding. We have listed a few yummy Jamun recipes for your reference.

Jamun Fruit Smoothie

This simple smoothie recipe only takes a few minutes to prepare, and you can have it during your breakfast or as a snack.

Ingredients:

  • 3-4 cups of Jamun, deseeded
  • 2 cups of yogurt
  • Honey, as per your taste
  • A few ice cubes

Method:

  • Add Jamun, yogurt, and honey into a mixer and blend it well.
  • In a tall glass, add a few ice cubes and pour the thick smoothie.
  • Garnish with some mint leaves and enjoy.

Jamun Salad

This is another quick and healthy recipe that you can have as a side, along with your main meal at lunch.

Ingredients:

  • 1 mango
  • 1 cup of Jamun
  • ½ cup of cucumber
  • 1 tbsp of extra virgin olive oil
  • 2 tsp of lemon juice
  • 1-2 tsp chili flakes

Method:

  • Peel and cube the cucumber and mango, and deseed the Jamun.
  • Mix all the ingredients in a bowl. For the dressing, combine olive oil, lemon juice, and chili flakes, and pour it over the chopped fruits.
  • Give the ingredients another good toss and enjoy.

Jamun Chia Pudding Recipe

This recipe is perfect for satiating your sweet tooth and involves zero cooking steps!

Ingredients:

  • 5-10 big Jamuns
  • Honey as per taste
  • 2 tbsp of chia seeds
  • 1.5 cups of coconut milk
  • Seeds or nuts for garnishing.

Method:

  • Add coconut milk, chia seeds, and honey in a big bowl, and mix to combine well.
  • Let the mix sit for at least four hours or until the chia seeds swell up. 
  • Remove the pulp from the Jamun fruit and puree it.
  • Mix a part of the fruit puree with chia seed mix and combine everything together.
  • Now take a glass and add a portion of the chia seed mix and top it with the Jamun puree.
  • Garnish with seeds or nuts of your choice and repeat the same process for the next serving.

Conclusion

Jamun is a tangy and sweet fruit rich in health-promoting nutrients and compounds. Regular intake of Jamun during pregnancy can help meet your nutritional needs and also support your baby’s vision and development. You can enjoy the fruit raw or prepare any of the recipes we discussed above. But make sure to consult your doctor about the safety of consumption as it is not recommended in large quantities for those with low blood sugars. 

Also read:

Eating fish during pregnancy: Did you know that not all varieties of fish are considered safe for consumption during pregnancy? Tap this post for more details. 

Eating ajwain during pregnancy: Learn the health benefits of eating ajwain during pregnancy and how to include it in your diet.

Eating kiwi during your pregnancy: Is it safe to include kiwi fruit in your pregnancy diet? Get all the details here. 

Cover Image Credit: Freepik.com

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