If you’re looking for a powerful anti-inflammatory fruit that’s packed with essential nutrients, look no further than the Malabar plum, also known as the Syzygium cumini. This small, blackish-purple, berry-like fruit is native to India, but is now widely grown in other parts of Asia and South America, where it’s known by various names including Jamun and Jambul.
In this article, we’ll dive into the numerous benefits of the Malabar plum, including its strong anti-inflammatory effects, its benefits for bone health, and its impressive nutritional value. We’ll also discuss how to combine Malabar plums with other foods for maximum health benefits, and provide an anti-inflammatory smoothie recipe featuring this delicious fruit.
The Anti-inflammatory Benefits of Malabar Plum
One of the key health benefits of the Malabar plum is its impressive anti-inflammatory properties. Chronic inflammation is now considered to be the root cause of many chronic diseases, including heart disease, diabetes, and cancer. Research has shown that the Malabar plum can help to reduce inflammation throughout the body, which may help to prevent or reduce the risk of these and other chronic diseases.
The Malabar plum contains a variety of antioxidant and anti-inflammatory compounds, including quercetin, tannins, and anthocyanins. These compounds have been shown to help reduce the activity of pro-inflammatory cytokines, which are molecules that can trigger inflammation throughout the body.
Benefits for Bone Health
In addition to its anti-inflammatory effects, the Malabar plum has also been shown to have benefits for bone health. This is because it’s high in calcium, which is essential for bone strength and density. In fact, just one cup of Malabar plums contains about 55mg of calcium, which is almost 6% of the daily recommended value.
In addition to calcium, the Malabar plum is also a good source of other bone-building nutrients, including vitamin K and magnesium.
Nutritional Value of Malabar Plum
In addition to its anti-inflammatory and bone-building benefits, the Malabar plum is also an excellent source of essential nutrients. One cup of Malabar plums contains:
- Calcium: 55mg (6% daily recommended value)
- Iron: 1.4mg (8% daily recommended value)
- Vitamin C: 14mg (15% daily recommended value)
- Vitamin K: 9.8mcg (13% daily recommended value)
- Magnesium: 11mg (3% daily recommended value)
- Fiber: 2.5g (10% daily recommended value)
Malabar plums are also low in calories, with just 79 calories per cup.
Food Combining and Dietary Guidance
To maximize the health benefits of Malabar plums, it’s important to combine them with other foods that complement their anti-inflammatory effects. Some good options include:
- Leafy greens, such as spinach and kale, which are high in antioxidants and anti-inflammatory compounds
- Other fruits, such as blueberries and raspberries, which are also high in antioxidants and anti-inflammatory compounds
- Nuts and seeds, which are high in healthy fats and also have anti-inflammatory effects
- Lean proteins, such as chicken or fish, which are also anti-inflammatory and help support muscle and bone health
It’s also important to avoid foods that can cause inflammation, including processed foods, sugar, and trans fats.
Anti-inflammatory Malabar Plum Smoothie Recipe
To incorporate Malabar plums into your diet in a fun and tasty way, try this delicious and nutritious anti-inflammatory smoothie recipe:
Ingredients
- 1 cup Malabar plums, pitted
- 1 cup unsweetened almond milk
- 1/2 avocado
- 1/2 cup frozen blueberries
- 1 scoop protein powder (optional)
- 1 tsp. honey (optional)
Directions
- Combine all ingredients in a blender and blend until smooth.
- Adjust sweetness to taste with honey.
Conclusion
The Malabar plum is a truly remarkable fruit, with numerous health benefits including anti-inflammatory effects, benefits for bone health, and a wide range of essential nutrients. By incorporating Malabar plums into your diet, combined with other anti-inflammatory foods, you can help to reduce inflammation throughout your body and support optimal health.
If you love anti-inflammatory fruits, check out the rest of our fruits section here, or pop over to our anti-inflammatory herbs section where you can find powerful goodness to add to any autoimmune smoothie. Thank you for reading and we hope to see you again soon!