Ziziphus jujuba, commonly known as the Jujube fruit or Indian jujube (or Ber in Hindi), is a small, soft, and crispy fruit known for its sweet taste. This fruit typically appears red, yellowish-brown, or sometimes white, with a globose or oblong shape, measuring about 2–5 cm. Its mild, pleasant scent is often compared to that of an apple. It is also known by other names, such as the desert apple, Indian plum, or Chinese apple.
All parts of the Ber tree—including the fruit, seeds, bark, root, and leaves—have been used in traditional medicine for centuries [1].
Ber fruit is naturally rich in essential nutrients, including dietary fibre, vitamin C, and various minerals like potassium, magnesium, and phosphorus. It can be consumed fresh, dried, or processed into jams, jellies, chips, or juice. Due to its nutritional composition, the Indian jujube may offer supportive benefits related to its antioxidant properties and has been studied for various potential effects, including antimicrobial, anti-inflammatory, and antidiabetic properties, and for its traditional use in supporting the nervous system, such as aiding sleep [1], [2].
Nutritional Value of Ber (Jujube) Per 100g
Ber fruit is a nutrient-dense food, providing vitamins, minerals, and dietary fibre. The following table outlines the nutritional composition for 100g of fresh-ripened Ber fruit:
|
Nutrient |
Value |
| Energy | 79 kcal |
| Protein | 1.2 g |
| Total lipid (fat) | 0.2 g |
| Carbohydrate | 20.23 g |
| Calcium | 21 mg |
| Iron | 0.48 mg |
| Magnesium | 10 mg |
| Potassium | 250 mg |
| Sodium | 3 mg |
| Vitamin C | 69 mg |
| Thiamin (Vitamin B1) | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.04 mg |
| Niacin (Vitamin B3) | 0.9 mg |
| Vitamin A, RAE | 2 µg |
Investigated Health Benefits of Ber Fruit (Jujube)
Ber fruit is a valuable source of antioxidants, fibre, and vitamins. Incorporating it into a balanced diet may contribute to general wellness. The most frequently studied or traditional uses of Ber fruit include:
1. May Support Immune Function
Indian jujube is a source of antioxidants, particularly ascorbic acid (Vitamin C) and phenolic compounds [2]. Antioxidants help protect cells from damage caused by free radicals, which is a fundamental process in supporting the body’s natural immune defences. With 69 mg of Vitamin C per 100g, Ber fruit is a good source of this essential nutrient for immunity.
2. May Aid Blood Sugar Management
Preliminary studies suggest that extracts from the Ber fruit may interfere with the activity of specific enzymes, such as Α-glucosidase and Α-amylase, which are involved in breaking down carbohydrates [2]. By potentially slowing carbohydrate digestion, Ber fruit may help regulate post-meal blood sugar levels. However, most evidence is from in vitro or animal studies. Individuals with diabetes should consult a healthcare professional before making significant dietary changes and must monitor their blood sugar closely.
3. Traditional Use in Promoting Better Sleep
Traditionally, jujube has been used as a tea or consumed to help calm the mind and support sleep quality [3]. The fruit and seeds contain bioactive compounds, including flavonoids and saponins, that are reported to exhibit sedative or calming effects on the central nervous system in preclinical models. While a part of folk medicine, these effects require substantial clinical research to validate for treating insomnia.
4. Aids in Digestive Health and Constipation Relief
Ber fruit is a good source of dietary fibre [2]. Fibre adds bulk to stool, helps promote regular bowel movements, and can be an effective and natural way to relieve discomfort associated with constipation. Additionally, fibre supports a healthy gut microbiome.
5. May Support Cardiovascular Health
Research indicates that Ber fruit extracts contain antioxidants and bioactive compounds that may offer a protective effect on the cardiovascular system [2]. Studies suggest it may help in lowering blood pressure in models of hypertension, potentially due to its effects on nitric oxide production, which is important for vascular health and circulation [2].
6. Potential Role in Weight Management
The Indian jujube is a low-calorie and high-fibre fruit. Consuming fibre-rich foods like Ber fruit can increase feelings of satiety (fullness), which may help reduce overall calorie intake and support weight management goals when integrated into a balanced diet and exercise plan [2].
7. Antioxidant Support for Liver Wellness
The fruit’s high antioxidant content has led to research into its potential to support liver health. Preliminary studies, mostly in animal models, have shown promise in protecting the liver from certain types of damage [4]. More extensive human trials are necessary to confirm the protective role of Ber fruit against liver damage.
8. Traditional and Research Interest in Anti-Cancer Properties
Various bioactive compounds in the fruit, such as triterpene acids and polysaccharides, have been studied in vitro for their potential to inhibit the growth and spread of certain cancer cells [2]. It is crucial to understand that this is only laboratory research, and Ber fruit is not a substitute for conventional cancer treatment. Patients undergoing cancer care should strictly follow their oncologist’s advice.
Important Precautions and Potential Side Effects
While Ber fruit is generally safe for consumption, it is vital to be aware of potential side effects and interactions.
Side Effects:
- Digestive Discomfort: Due to its high fibre content, consuming excessive amounts of Ber fruit may lead to temporary digestive issues such as bloating, gas, or mild diarrhoea.
- Drowsiness/Sedation: The compounds studied for sleep-promoting effects (saponins, flavonoids) may potentially cause drowsiness in some individuals if consumed in large quantities, particularly if combined with other sedating substances.
Drug Interactions:
- Antidiabetic Medications: Ber fruit may have a blood sugar-lowering effect. Individuals with diabetes who are taking medications like insulin or oral hypoglycemics must monitor their blood sugar levels closely when regularly consuming Ber fruit to prevent hypoglycemia (abnormally low blood sugar).
- Sedative/Anti-Anxiety Medications: Due to its potential calming effects, Ber fruit may potentiate (increase the effect of) medicines that cause sedation, such as benzodiazepines, certain antidepressants, or sleep aids. It is essential to consult a doctor before consuming Ber fruit if you are taking any medication that affects the central nervous system.
Moderation is key, especially during pregnancy and while taking chronic medications.
Conclusion
The Indian jujube (Ber fruit) is a nutritious fruit, rich in fibre, essential minerals, and powerful antioxidants, including Vitamin C. Its inclusion in a healthy diet supports general wellness, digestive health, and immune function. While traditional uses and preliminary research suggest benefits for blood sugar management, heart health, and sleep quality, it is important to remember that the fruit is a dietary supplement, not a medical treatment. Always consult a healthcare professional for personalized medical advice or before making significant dietary changes.
Frequently Asked Questions (FAQs)
Is Ber fruit good for weight loss?
Yes, Ber is a low-calorie, high-fibre fruit that can be a healthy part of a weight management diet. The fibre content helps promote a feeling of fullness, which can support overall calorie control when combined with a balanced diet and regular exercise.
Can diabetic patients eat Ber?
Diabetic patients can generally eat Ber fruit in moderation. However, due to its potential to lower blood sugar and its natural sugar content, they should monitor their blood sugar levels closely. Consultation with a healthcare professional or a registered dietitian is advisable to determine the appropriate portion size for their diet plan.
What is the best way to eat Ber fruit?
Ber fruit is nutritious in both fresh and dried forms. The fresh fruit has a higher water content and lower sugar density per serving. The dried form is a bit higher in sugar and calories per serving, so moderate consumption is recommended.
Do jujubes make you sleepy?
Consuming jujube fruit in moderation is unlikely to cause significant drowsiness. However, excessive intake, particularly of the dried or highly concentrated forms, may contribute to feelings of sleepiness due to the natural presence of calming compounds like saponins [3].
References
[1] Rashwan, A. K., Karim, N., Shishir, M. R. I., Bao, T., Lu, Y., & Chen, W. (2020). Jujube fruit: A potential nutritious fruit for the development of functional food products. Journal of Functional Foods, 75, 104205. https://doi.org/10.1016/j.jff.2020.104205
[2] Golovinskaia, O., & Wang, C.-K. (2021). Review of Functional and Pharmacological Activities of Berries. Molecules, 26(13), 3904. https://doi.org/10.3390/molecules26133904
[3] Zarandi, M. A., & Bafghi, A. A. (2020). Sleep-inducing effects of Ziziphus jujuba Mill. extract: A systematic review. Journal of Pharmacopuncture, 23(3), 131–137. https://doi.org/10.3831/kpi.2020.23.3.131
[4] Tedyanto, C. P., Wihanto, L., & Hendrata, A. P. (2023). Hepatoprotective Effect of Dried Red Jujube Fruit Extract Against Acetaminophen-Induced Acute Hepatotoxicity. Cureus. https://doi.org/10.7759/cureus.33272
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