The superfood jamun (black plum) reaches the market for only a short time in the height of summer. Although it is available for just one to two months a year, it is one of the most nutritious of the seasonal fruits.

Jamun trees flower in March-April and the fruit grows in May and June. Jamun is not sweet and juicy like most fruit; it is slightly astringent and mildly sweet, with a striking deep purple colour. Its taste sets it apart from other fruit, but its nutritional value makes it even more special. Here are the benefits of eating jamun.

• Keeps skin bright and healthy: vitamin C boosts white blood cells to help fight infections (colds, coughs, flu) and viruses, raising immunity. It helps produce collagen, which keeps skin firm and reduces wrinkles.
• Helps absorb iron: vitamin C helps the body absorb plant iron, which is important in preventing anaemia.
• Protects the heart: vitamin C keeps blood vessels healthy and reduces the risk of high blood pressure and heart disease.
• Helps wounds heal: vitamin C repairs tissue through collagen production and heals wounds faster.

Jamun is an excellent source of natural plant iron.

• Helps make haemoglobin: iron is the main component of haemoglobin in red blood cells, which carries oxygen from the lungs to every cell, so jamun helps overcome anaemia.
• Forms myoglobin: iron stores oxygen in the muscles for use during physical activity.
• Energy and metabolism: iron plays a role in producing adenosine triphosphate (ATP), the body's main energy source, and boosts enzymes that help turn food into energy.
• Boosts immunity: iron helps produce white blood cells, which fight infections.
• Improves brain function: iron ensures oxygen supply to the brain, maintaining memory, concentration and cognitive skills. Iron deficiency can reduce children's intelligence and ability to learn.
• Supports pregnancy: enough iron is especially important for pregnant women, as it increases their blood volume and helps the foetus develop properly.
• Protects skin, hair and nails: iron plays a role in collagen production, which matters for skin and hair health.

• Controls blood pressure: potassium prevents high blood pressure by reducing the negative effects of sodium, and keeps the heart healthy by helping blood vessels dilate.
• Protects the heart: potassium prevents irregular heartbeat (arrhythmia) and reduces the risk of stroke.
• Maintains nerve and muscle function: potassium helps send nerve signals to the body's cells and is important for muscle movement.
• Keeps fluid and electrolyte balance: potassium maintains fluid balance at cellular level and regulates electrolytes.
• Protects bones: potassium prevents calcium loss and helps prevent osteoporosis.
• Improves kidney function: enough potassium reduces the risk of kidney stones and kidney disease.

• Protects cells from free radical damage: free radicals damage cell structure, which can cause cancer, heart disease, diabetes and premature ageing. Antioxidants neutralise them.
• Protects skin: reduces skin damage from the sun's ultraviolet rays and pollution, and helps prevent wrinkles, fine lines and skin cancer.
• Keeps the heart healthy: antioxidants reduce oxidation of bad cholesterol, lowering the risk of heart attack and stroke.
• Improves brain function: by reducing oxidative stress, they help prevent Alzheimer's and dementia.
• Helps prevent cancer: some antioxidants, such as selenium and lycopene, may help stop tumours forming.

Fibre is a part of plant foods that the body cannot fully digest, yet it is very important for health. It improves digestion, helps control weight and blood sugar, protects the heart, helps prevent colon cancer and supports long-term health.

You get all this nutrition from the small jamun. Its natural cooling property also regulates body temperature in intense heat, and jamun juice or raw jamun eases burning sensations and dehydration in summer. But eating too much jamun can cause acidity or gas. Diabetes patients may use jamun seeds on a doctor's advice. So this summer, when you see jamun in the market, buy a bagful of nutrition with the whole family's health in mind.

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