8 Health Benefits of Ber Fruit And Its Nutrition

By Dr. Divya Mandial | 10th Jan 2023

8 Health Benefits of Ber Fruit And Its Nutrition

Zizyphus jujuba, often known as ber fruit, is a soft, flesh, crispy fruit with a sweet and sugary taste. Ber in English is known as Indian jujube. This fruit is red, yellowish-brown, or sometimes white with a globose or oblong shape and measures from 2-5 cm. The aroma of Indian jujube resembles an apple with a pleasant smell. Ber fruit in English is also known by the names of desert apple, Indian plum, Malay apple, and Chinese apple. 

All parts of ber trees, including fruit, seeds, bark, root, and leaves, are of medicinal value.

Ber fruit is a rich source of proteins, fat, dietary fibre, and minerals calcium, phosphorus, magnesium, potassium, sodium, chlorine, and sulfur. It can be consumed as a fresh or dried whole or as slices, jujube chips, jams, jellies, and even in powdered dry form. It can also be consumed in drinks such as juice and soothing detox tea. In some regions, it is also commercially available as wine and brandy due to the nutrition present in the fruit.

On account of the chemical composition of Indian jujube, it has the potential to act as an effective natural remedy against numerous disorders. The medicinal properties of ber fruit cover antimicrobial, antipyretic, anti-inflammatory, analgesic, antidiabetic, antiulcer, and even central nervous system disorders such as insomnia, anxiety, epilepsy, dementia, and Alzheimer’s. Besides, this versatile fruit is traditionally used to treat various health conditions such as constipation, fever, wounds, diarrhoea, chronic bronchitis, liver disorder, sleeplessness, urinary diseases, abscesses, and abdominal pain.

Nutritional value of  ber fruit

A 100 g of fresh ripened ber fruit offers the following nutrition: 

  • Calories: 104 
  • Carbohydrates: 17.0%,
  • Protein: 0.8%, 
  • Fats: 0.07%,  
  • Iron: 0.76–1.8%
  • Calcium: 0.03%
  • Phosphorus: 0.03% 
  • Carotene and thiamine: 0.02 mg
  • Riboflavin: 0.020 – 0.038 mg
  • Niacin: 0.7 – 0.9 mg
  • Citric acid: 0.2 – 1.1 mg
  • Ascorbic acid: 65 – 76 mg
  • Sugar: 22 g
  • Fibre: 1.3 g 

8 Hidden jujube benefits on health

Here are the 8 hidden ber fruit benefits of your interest:

1) Boosts immunity

Indian jujube is a potential source of antioxidants, including ascorbic acid, phenolic compounds, and gallic acid. These antioxidants are naturally good chemicals that repair all kinds of damage caused by free radicals and boost the body’s immunity.

2) Manages your blood glucose levels

The extracts of ber fruit possess strong activity against two enzymes, a-glucosidase and a-amylase. These enzymes digest carbohydrates and increase the blood glucose level in diabetes patients. Therefore people with diabetes should incorporate ber fruit into their diet to manage their glucose levels.

3) Combats cancer

The bioactive compounds present in ber fruit including triterpene acids and polysaccharides can stop the spread of cancerous cells. Besides, they demonstrate anticancer effects on various cancer cell lines.

4) Good for the heart

Ber fruit extracts can lower the risk of cardiovascular diseases.  It benefits the heart by lowering hypertension induced by nitric oxide deficiency. Further, nitric oxide assists heart drugs to get maximum benefit while enhancing heart function.

5) Effective for weight loss

With predominating sedentary lifestyles, obesity is a serious health issue, followed by other health complications such as cardiovascular disorders, type 2 diabetes mellitus, and locomotor disease. 

Indian jujube is one of the low-calorie, high-fibre sources that can control the risk factors of obesity. It is potent in reducing body mass index and improving lipid profile simultaneously.

6) Quick healing of wounds

Being loaded with antioxidants and vitamin A, B, and C, ber fruit also exhibit quick healing properties.

7) Prevents the risk of liver damage

Indian Jujube fruit extracts can also help repair alcohol-induced oxidative damage in the liver. Still, further research is going to find the body mechanics behind the protective role of ber fruit on liver damage.

8) Treats insomnia

Traditionally, jujube was consumed as a tea against insomnia as it helps calm the mind and improve sleep quality. The flavonoids and saponins in the ber fruit are reported to exhibit sedative and hypnotic effects that help to promote sleep. Besides, jujube benefits also include repairing memory and learning impairment.

Conclusion

The high amount of antioxidants and fibre in Indian jujube fruit makes this fruit extraordinarily beneficial in suppressing various health conditions. The benefits of ber include weight loss, diabetes management, improved heart health, improved liver health, quick healing of wounds, and even reduced risk of certain cancer. 

The fruit is absolutely safe to eat for most people. However, if you are on anti-depressants, make sure to consult your doctor before taking jujube fruit.

Frequently asked questions

Can diabetics eat ber fruit?

It is very effective in managing blood glucose levels. Therefore, people with diabetes can safely incorporate it into their diet.

Is ber good for weight loss?

Ber is a low-calorie and high-fibre fruit making it a perfect choice for weight loss.

Which natural sugar is present in ber Fruit?

Four sugars namely glucose, fructose, sucrose, and sorbitol are present in Ber fruit.

Which natural acid is present in ber fruit?

Four organic acids namely citric, malic, ascorbic, and succinic acid, is present in ber.

What is the best way to eat ber fruit?

Ber fruit is nutritious in any form. It can be consumed in both fresh and dried forms. However, the dried form is a bit high in sugar and calories per serving.

Disclaimer: The information given in this article is true to our best knowledge. Still, we will recommend that if you have diabetes or you are on anti-depressants, you should consult your doctor before having ber fruit or its juice.

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