Jamun Vs Berries: Which Is The Healthiest Summer Fruit?

Summer boasts a number of delicious seasonal fruits. And while berries like blueberries, blackberries and raspberries are exotic sources of antioxidants and can be used in smoothies, breakfast parfaits etc, the much-appreciated jamun brings with it a sense of nostalgia for many. A native fruit which boasts a rich history in traditional medicine, jamun is celebrated for its potential health-promoting properties. 

Berries are celebrated for their exceptional nutritional content, as they’re packed with vitamins, minerals, and antioxidants. For instance, strawberries are a rich source of vitamin C, manganese, folate, and potassium, while blueberries are renowned for their high anthocyanin content, contributing to their vibrant colour and antioxidant properties. Raspberries and blackberries are also notable for their fibre content, aiding in digestion and promoting satiety.

Jamun, although less familiar to many in Western countries, is equally impressive in its nutritional composition. It is low in calories and a rich source of vitamins A and C, as well as various minerals including calcium, iron, and potassium. Additionally, jamun is renowned for its high antioxidant content, particularly anthocyanins, which contribute to its deep purple hue and potential health benefits.

What can berries offer?

Berries are renowned for their high antioxidant content, which helps combat oxidative stress and inflammation in the body, potentially reducing the risk of chronic diseases such as heart disease and cancer. The fibre, potassium, and polyphenols found in berries have been linked to improved heart health by lowering blood pressure, reducing cholesterol levels, and enhancing blood vessel function.

Some studies suggest that the antioxidants in berries may support brain health and cognitive function, potentially reducing the risk of age-related cognitive decline. The fibre and low-calorie content of berries make them an excellent choice for those aiming to manage their weight, as they promote satiety and aid in digestion.

Is jamun really superfood?

Jamun has been traditionally used in Ayurvedic medicine for its potential to regulate blood sugar levels. It contains compounds like jamboline that may improve insulin sensitivity and help manage diabetes. The fibre content of jamun promotes digestive health by preventing constipation and supporting regular bowel movements.

The antioxidants in jamun may help protect the skin from oxidative damage, promoting a youthful appearance and reducing the risk of skin conditions such as acne and premature ageing. The vitamin C content of jamun strengthens the immune system, helping the body fight off infections and illnesses, which is helpful during summers when the immune system may need extra support.

During summers, berries can can be enjoyed fresh as a snack, incorporated into smoothies, salads, or oatmeal, or used in desserts such as pies, tarts, and jams. Berries can also be dried or frozen for extended shelf life. Jamun is cheaper and more readily avalable; it’s often eaten fresh, either alone or combined with other fruits in salads or fruit chaats. It is also used to make jams, jellies, and beverages such as juices and sherbets. Additionally, jamun is sometimes pickled or dried for preservation, extending its availability beyond the summer season.