Tamarinds are a topical fruit with a characteristic acid flavor. It is rich in vitamin A, vitamin C, fiber, antioxidants and minerals, and can provide many health benefits such as preventing cardiac disease, strengthening the immune system and preventing early skin aging.
Tamarinds can also help to manage diabetes, as it as a hypoglycemic effect, as well as whelp with weight loss management by reducing fat absorption. However, this fruit is high in calories and should be consumed in moderation. You can consume 30 grams per day while incorporating it in a healthy, balanced diet.
This fruit can be consumed raw or used to prepare sweets, juices and even alcoholic beverages. In some regions of the world, tamarinds are also used to season meat and fish dishes.
Health benefits
The main benefits of tamarinds include:
1. Reducing LDL cholesterol
Tamarinds help to reduce LDL cholesterol (also known as “bad” cholesterol). This fruit contains antioxidants and saponins that decrease levels, which can prevent the development of cardiovascular diseases and promote heart health.
2. Managing diabetes
Consuming small amounts of tamarinds can help with diabetes management, as it has hypoglycemic effects. It is delivered that the fiber in this fruit can also decrease sugar absorption in the intestines.
3. Preventing early aging
Because it is rich in antioxidants, tamarinds can prevent cellular damage caused by free radicals. This can prevent wrinkles and early aging of the skin.
4. Reducing inflammation
Tamarinds contain properties that help to inhibit various inflammatory responses. To treat pain, for example, tamarinds can activate opioid receptors. This fruit can be beneficial for the treatment of inflammatory diseases, stomach pain, sore throats and rheumatoid arthritis.
5. Promoting eye health
Tamarinds are rich in vitamin A which is essential for eye health. Regularly consuming tamarinds can help to prevent macular degeneration and cataracts, which can both lead to vision loss.
6. Strengthening the immune system
Tamarinds are rich in vitamins C and A, which are micronutrients that are important for the growth of development of defense cells in the body. This fruit can speed-up the recovery of illnesses like the cold and flu.
Tamarinds also contain antibacterial effects against Salmonella paratyphoid, Bacillus subtilis, Salmonella typhi, and Staphylococcus aureus, which are bacteria that cause infections like typhoid fever, otitis, pneumonia and skin infections.
7. Improving gut health
Tamarinds are rich in fibers that can help manage constipation and bowel movements. The fiber in this fruit can increase stool volume and promote easier bowel movements.
It has also been shown that tamarind seed extract has a protective effect against gastric ulcers. They are rich in polyphenolic compounds, which contain a strong antioxidant effect that prevent gastrointestinal disease.
8. Speeding up skin healing
Because it is rich in vitamin C and vitamin A, this fruit contains anti-inflammatory properties that can help regenerate the skin, promote scarring and heal wounds and burns.
9. Promoting weight management
Although they are calorie-dense, some studies show that consuming small quantities of tamarinds as part of a healthy diet can help with weight loss. This fruit has a metabolic effect on fat and can reduce fat absorption in the body.
In addition, because it is rich in fiber. Tamarinds can also reduce your appetite and keep you fuller for longer.
10. Preventing cancer
Tamarinds contain polyphenols, which are substances with antioxidant properties that help fight oxidative stress in the body. This can help to protect healthy cells from damage caused by free radicals, and therefore helping to prevent the growth of malignant cells and the development of cancer.
Nutritional information
The following table summarizes the nutrients found in 100 g of tamarinds:
To obtain all the health benefits that tamarinds have to offer, they should be included in a healthy and balanced diet.
Healthy tamarind recipes
Some recipes that utilize tamarinds include:
1. Tamarind water
Ingredients
- 5 tamarind fruits
- 1 liter of water
How to prepare
Pour the water in a pot and add the tamarinds. Boil for 10 minutes. Then strain and store in the fridge to cool.
2. Tamarind juice with honey
Ingredients
- 100 g of tamarind pulp
- Juice squeezed from one large orange
- 2 cups of water
- 1 teaspoon of honey
How to prepare
In a blender, mix the orange juice with the tamarind pulp, water and honey.
To obtain 100 g of tamarind pulp, peel 1 kilogram of tamarinds and soak in a bowl of 1 liter of water for one day. On the following day, boil all contents for 20 minutes, or until the pulp becomes soft. Be sure to stir occasionally.
3. Tamarind sauce
This sauce is excellent to add to beef, fish and seafood.
Ingredients
- 10 tamarinds or 200 g of tamarind pulp
- 1/2 cup of water
- 2 tablespoons of white wine vinegar
- 3 tablespoons of honey.
How to prepare
Peel the tamarinds, remove the pulp and separate the pulp from the seeds. Boil the water in a pot over medium heat. Once hot, add the tamarind pulp and lower the heat. Stir for a few minutes, then add the vinegar and money. Stir for additional 5 minutes until you reach your desired consistency. Remove from heat, beat with a hand mixer to obtain a homogeneous mixture.
Side effects
Tamarinds are high in acid and can damage tooth enamel if eaten in excess. Its acid content can also cause gastrointestinal discomfort, as well as hypoglycemia in diabetics who take this fruit together with their medications.
Contraindications for use
Tamarinds are not recommended for people who take anticoagulants, aspirin, antiplatelets and ginkgo biloba, as this fruit can increase your risk for bleeding.
People who take medication to regulate their blood sugar should consult their doctor before eating this fruit.
