illnesshacker: Medical information and health advice you can trust.

Tamarind; Nutritional Value, Health Benefits, Recipes

Tamarind (Tamarindus indica ) belongs to the family Leguminosae (Fabaceae), commonly known as Tamarind tree, is one of the fruit tree species that is used as traditional medicine.[1]

Tamarind extract contains sterol, terpene, saponin, citric acid, tartaric acid, and malic acid [2]. Tamarind pulp water extract has an anti-obesity effect in high fat–induced rats or high carbohydrate–induced rats. Tamarind pulp water extract decreases total cholesterol, low density lipoprotein (LDL), and triglyceride levels [3]. Tamarind pulp contains a considerable amount of polyphenols and flavonoids and shows antioxidant activity [4]. Another study showed that tamarind leaves’ fluid extract has an antioxidant property. Acute oral toxicity tests showed that tamarind leaves’ fluid extract is a non-toxic substance. However, oral mucous irritability tests showed that tamarind leaves’ fluid extract is a milid irritant due to several organic acids such as tartaric, malic and citric acids [5]. To use tamarind pulp water extract as an anti-obesity traditional medicine, the safety of tamarind pulp water extract should be evaluated. In a previous study, the acute and sub-chronic toxicity of tamarind pulp water extract was investigated.

It is used traditionally in abdominal pain, diarrhea and dysentery, helminthes infections, wound healing, malaria and fever, constipation, inflammation, cell cytotoxicity, gonorrhea, and eye diseases. It has numerous chemical values and is rich in phytochemicals, and hence the plant is reported to possess antidiabetic activity, antimicrobial activity, antivenomic activity, antioxidant activity, antimalarial activity, hepatoprotective activity, antiasthmatic activity, laxative activity, and anti-hyperlipidemic activity. Every part of the plant from root to leaf tips is useful for human needs. Thus the aim of the present review is to describe its morphology, and explore the phytochemical constituents, commercial utilization of the parts of the plant, and medicinal and pharmacologic activities so that T. indica‘s potential as multipurpose tree species can be understood.[6]

Nutritional Value of Tamarind

Nutritional value per 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
Saturated	0.272 g
Monounsaturated	0.181 g
Polyunsaturated	0.059 g

Protein	2.8 g
Tryptophan	0.018 g
Lysine	0.139 g
Methionine	0.014 g

Vitamins	Quantity%DV^†
Vitamin A equiv.	0% 2 μg
Vitamin A	30 IU
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
Vitamin C	4% 3.5 mg
Vitamin E	1% 0.1 mg
Vitamin K	3% 2.8 μg

Minerals	Quantity%DV^†
Calcium	7% 74 mg
Copper	43% 0.86 mg
Iron	22% 2.8 mg
Magnesium	26% 92 mg
Phosphorus	16% 113 mg
Potassium	13% 628 mg
Selenium	2% 1.3 μg
Sodium	2% 28 mg
Zinc	1% 0.1 mg

Other constituents	Quantity
Water	31.40 g
USDA Database; entry
[7]
^†Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database

Uses, Health Benefits of Tamarind

Improves Digestion – Tamarind has long been considered a natural laxative and its dietary fiber content is a major reason for this property. Eating it as a fruit or as a spice can increase the efficiency of your digestive system, while the fiber can bulk up your stool, making it move through the smooth muscles of the intestinal tract easily. It is also a bilious substance, meaning that it stimulates the activity of bile, which can help dissolve food faster, and the fiber stimulates gastric juices to speed up digestion. All of this together means that things run through your digestive tract faster, making it a powerful laxative if you are suffering from chronic constipation. Oddly enough, the fiber can also reduce loose stools, and studies have shown tamarind to be effective against chronic diarrhea as well. [8]
Protects Heart Health – A study published in the Food and Chemical Toxicology journal on tamarind have shown it to be effective in reducing blood pressure and cholesterol. [9] The fiber content in tamarind certainly has something to do with the reduction in cholesterol, since it is known to scrap excess LDL cholesterol from the veins and arteries. The potassium in tamarind may be responsible for a reduction in blood pressure since it is known as a vasodilator that reduces the stress on the cardiovascular system. The impressive level of vitamin C in it also has something to do with it as well. Vitamin C is an antioxidant that can reduce the impact of free radicals, the pesky by-products of cellular metabolism that have been linked to heart diseases and a number of other health conditions.
Improves Circulation – Tamarind is a very good source of iron and a single serving can provide more than 10% of your daily requirement. [10] A healthy supply of iron in the body guarantees proper red blood cell count in the body, which can ensure appropriate oxygenation of different muscles and organs to function properly. Also, iron deficiency results in anemia, which is characterized by weakness, fatigue, headaches, cognitive disorders, and stomach issues. So, eat plenty of tamarinds to keep anemia at bay!
Improves Nerve Function – One of the most significant vitamins in tamarind is the B complex. Thiamine, an important part of the vitamin B family, is found in high quantities within tamarind. Thiamine is responsible for improving nerve function, as well as muscle development, which can help you remain active, maintain your reflexes, and stay strong.
Blood Purification – This pulpy and rich fruit is full of essential minerals, dietary fiber, and vitamin C, all of which help in the purification of blood. As mentioned earlier, the antioxidants present in tamarinds actively scavenge the free radicals, thus oxidizing and purifying your blood. Hence, including tamarind in daily meals is extremely beneficial.
Provides Cardiovascular Health – There are several reasons tamarinds are the best for our heart. Tamarind is very effective in controlling cholesterol levels. It does this by lowering LDL (the bad cholesterol) and promoting HDL (the good cholesterol) with the help of the antioxidants and phenols [11]. It also exhibits strong vasodilatory effects due to the high potassium content in the fruit. This keeps your blood pressure under control. All these factors, along with the abundance of vitamin C, help lessen the stress on the cardiovascular system.
Cures Mouth Ulcers – Canker sores or mouth ulcers, the annoying little spurts under our lips and on our mouth, can be cured with the help of tamarind. This fruit has a cooling effect and can easily calm the burning sensation caused by these little boils.
Promotes Digestive Health – All the spices that reside on your kitchen rack assist in bettering your digestive system, and tamarind is no different. The abundant fiber in this fruit bulks up the stool, making it smoothly pass through the stomach and intestines. Also, the bilious effects of this fruit keeps our liver, colons, and other digestive organs healthy.So, make it a point to have tamarind daily for improved digestion.
Aids Proper Blood Circulation – Tamarind, being a good source of iron, aids proper blood circulation in our body. A serving of this tasty pulp provides around 10% of the daily recommended portion of iron, which is responsible for increasing the red blood cell (RBC) count in our blood. This, in turn, ensures proper oxygen supply to every cell and organ [12].
Improves Nerve Function – We have been using natural ingredients for a better cognitive function since ages. Remember that almond or glass of milk your mom insisted you have? A new addition to the list of nervous system boosting ingredients is our beloved tamarind. This amazing fruit is particularly high in thiamine (vitamin B6), which is responsible for improving our nerve function and memory. So, don’t forget to include tamarind in your diet.
Helps Manage Diabetes – The tart and tasty tamarind can help monitor and manage blood sugar fluctuations. This is because this fruit helps inhibit the enzyme alpha-amylase, which aids weight loss. It slows down carbohydrate absorption, which otherwise can lead to the formation of simple sugars or fats and can increase the insulin levels [13, 14, 15].
Boosts The Immune System – As mentioned earlier, tamarind has a high content of vitamin C, which along with other antioxidants, helps guard your cells and organs from foreign body invasion, protecting you from several diseases (19). Additionally, tamarind has anti-inflammatory, antimicrobial, antiviral, antiseptic, and antipyretic properties that aid in boosting your immunity.
Weight Loss – One of the unique compounds that can be extracted from tamarind or gained as a benefit from it when used as a spice is called hydroxycitric acid (HCA). HCA is connected to weight loss because it has been shown to inhibit an enzyme in the body that specifically helps to store fat. Furthermore, it has been known to suppress the appetite by increasing the neurotransmitter serotonin. Research is still ongoing in these respective areas, but it shows promising signs as a weight loss supplement!
Manages Diabetes – Along with its ability to stop weight gain, it also inhibits the enzyme alpha-amylase, which mainly stops carbohydrates from being absorbed. A carbohydrate-heavy diet can increase the chances of uncontrolled glucose and insulin levels, which is the biggest problem for people suffering from diabetes. [16] Tamarind can help to monitor and control these fluctuations. According to a study conducted at the Center for Magnesium Education & Research, Hawaii, almost half (48%) of the US population consumed less than the required amount of magnesium, which is the cause of various diseases including type-2 diabetes. [17] Thus, the high content of magnesium in tamarind further helps to alleviate diabetes.
Anti-inflammatory Capacity -Lupeol found in tamarind possesses anti-inflammatory and anti-cancer properties, according to a study done at the University of Wisconsin-Madison, Madison. [18] [19] The essential oil of tamarind has been connected to a number of anti-inflammatory abilities, including the reduction of joint pain and inflammation, arthritis, rheumatic conditions, and gout. [20] It also reduces eye irritation; one of the most common forms of which is conjunctivitis, also known as pink eye. It has shown a definite soothing and anti-inflammatory ability and is, therefore, used in many herbal remedies for inflammation.
Boosts Immunity – Food Science and Technology journal throws light on the potent antioxidant properties of tamarind. [21] Thus, enormous antioxidants, as well as high levels of vitamin C in the essential oils, make tamarind a wonderful way to boost your immune system and ensure long-term health, keeping away from microbial and fungal infections. It also reduces the occurrence of parasites in the body due to its antiseptic and antimicrobial effects. [22] It has specifically been linked to eliminating stomach worms in children in tropical areas where tamarind is cultivated.
Eliminates Pigmentation – Packed with AHA, tamarind is an established anti-blemish agent. It is also known to act as a natural remedy for pigmentation. Just apply freshly prepared tamarind juice on your clean face twice a week to erase the blemishes and pigmentation and reveal clear skin.
Works As An Antiseptic – Cuts, bruises, burns – these are the staple if you are a kitchen klutz like me. That is why my mom likes to stock up on a few kitchen ingredients, apart from regular Burnols, to be ready for any future mishap. Tamarind is one of her trusted antiseptic solutions. This tart fruit is known to have medicinal properties that heal wounds and prevent infections from spreading in the body. It has strong antimicrobial properties due to the presence of tannins, terpenoids, and citric acids [23].
Aids Weight Loss – Tamarind can help you lose a few pounds. Tamarind contains a unique compound, hydroxycitric acid (HCA), which is connected to weight loss [24]. This compound helps inhibit an enzyme in our system that aids the storage of fat. Additionally, having tamarind suppresses your appetite for a longer period, specifically by increasing the secretion of serotonin (a neurotransmitter).
Treats Bilious Disorders – Including tamarind in your diet is an effective way to cure bilious disorders. These disorders are basically the result of irregular and uncontrolled bile production in the liver that lead to an upset stomach and fever. Tamarind, being a bilious substance, helps in the proper stimulation of bile production [25]. This, in turn, can help dissolve food faster as well as regulate gastric juices. All these processes lead to improved digestion.
Controls Cholesterol Levels – High cholesterol level has become one of the most common disorders in people between the age of 25 to 50. This fruit plays an indirect, yet very important role in controlling the cholesterol levels in the body [26]. The dietary fibers in tamarind bind to the bile salts formed from cholesterol and decrease its reabsorption. This helps excrete bad cholesterol and keeps your heart healthy [27].
Cures Malaria – This warm fruit is a known to be antiviral and antipyretic. So, having a small piece of tamarind twice a day can help keep malaria fever under control [28].
Soothes Inflammation – Inflammation is a serious issue and it can affect a few internal organs of the body. This can cause a great deal of discomfort and even pain for some. Tamarind seed extracts protect our bones, joints, and cartilage from the possibilities of arthritis. The anti-inflammatory action of this tart fruit helps break down inflammatory chemicals, such as interleukin, and blocks the formation of enzymes responsible for breaking down of bones and cartilage. Make a solution of half a teaspoon of roasted tamarind seed powder and water. Have this twice a day to boost joint lubrication and ease joint pain [29].
Prevents Cancer – Cancer is a scary disease. Treating cancer is a lengthy and painful process, however, we can try and prevent this fatal disease. This is where tamarind comes into play. This juicy fruit is a good source of antioxidants. These help in curbing the growth of cancerous cells in the body by preventing the formation of free radicals. The harmful radicals (you can call them the ‘Trojan virus’ in our body) cause major dysfunction in the system [30].
Treats Constipations – Constipation is quite common and can happen to anyone, young or old, healthy or sick. It is annoying, and it makes you feel irritated, bloated, and stuffed at the same time. While the ‘churnas’ in the market can be effective, nothing can beat a home remedy with natural ingredients. Tamarind pulp is used as a mild laxative. A few spoonfuls of the pulp can improve bowel movements considerably [31]. The sticky pulp of this tart fruit is a good source of non-starch polysaccharides as well as dietary fibers like gums, mucilage, pectin, hemicelluloses, and tannins. These fibers and saccharides add bulk to your stool, facilitating proper bowel movement.

Recipes of Tamarind

1. Natural Skin Exfoliating Agent

This fruit is a wonderful source of alpha hydroxy acids (AHA), one of the major constituents of various leading exfoliating creams available in the market. They eliminate the dirt and impurities that lie deep inside the skin and unclog the clogged skin pores [32].

You Will Need

1 teaspoon tamarind pulp
1 teaspoon rock salt
1 tablespoon milk cream/yogurt