At this time of year dark green amra (hog plum) can be seen at stall after stall in the markets. Many people love this sweet-and-sour fruit, especially as pickle or chutney. But amra is not only tasty; it is also packed with nutrients.

Amra contains plenty of vitamin C, antioxidants, calcium and fibre, which play an important part in everything from immunity to skin, digestion and bone care.

Amra is full of vitamin C, which helps boost immunity. Eating a little amra every day helps ward off colds, coughs and seasonal infections. According to research published in the Indian Journal of Clinical Biochemistry, vitamin C increases antibody production in the body and protects cells from infection.

The antioxidants and vitamin C in amra help the skin produce collagen, which keeps it firm and delays ageing. Eating amra regularly brightens the skin and strengthens hair. Research in the Journal of Dermatological Science found that fruit rich in vitamin C helps rebuild skin cells and heal wounds.

Amra contains natural fibre, which eases digestion and helps prevent constipation. Its mildly acidic taste also increases the secretion of digestive juices, making food easier to digest. Ayurvedic medicine also describes amra as a fruit that aids digestion.

Amra contains calcium and phosphorus, which help keep bones and teeth strong, making it especially useful for older people and children. According to the Journal of Food Science and Technology, eating amra regularly increases calcium absorption and helps prevent bone loss.

Amra has a low glycaemic index, meaning it does not raise blood sugar quickly. Its polyphenols increase insulin sensitivity, which benefits people with diabetes, and being low in calories it also helps with weight control.

How to eat it: amra can be eaten raw or ripe, cut into salads, chutneys or smoothies, or simply sprinkled with salt and chilli. It is better not to eat it as a very hot or salty pickle, as that destroys some of its nutrients.

Caution: because amra is high in sour compounds, people with gastric problems or ulcers should eat it in moderation, and it is better not eaten on an empty stomach.

Sources cited: Indian Journal of Clinical Biochemistry, Journal of Dermatological Science, Journal of Food Science and Technology, Ayurvedic Food Research Centre.

Source: Jagonews24. First published in Bengali on The Agro News.