19 Jan 2023 | 8 min Read
Sudeshna Chakravarti
Author | 799 Articles
Jamun, also known as Indian blackberry, Java plum, or black plum is a soft-fleshed and nutritious summer fruit with a tangy and sweet taste. Due to its popularity, it is enjoyed by many people, but if you are expecting, you may wonder if it is safe to eat Jamun during pregnancy. The straight answer is—not without your doctor’s permission. This is because Jamun is known to lower your blood sugar levels, so it may not be safe for those whose blood sugar is already on the lower side.
Read on as we fill you in on more details about the safety of Jamun during pregnancy, its possible health benefits, and effects, safe quantity to eat, and precautions to keep in mind while eating the fruit.
You can safely consume Jamun fruit during pregnancy but in moderation. In fact, Jamun is a nutrient-dense fruit, packed with antioxidants that are fundamental in supporting your baby’s growth, development, and well-being.
However, always consult your doctor before adding this fruit to your diet. Discuss the quantity of this fruit that you can have, and stick to that number throughout your pregnancy.
According to the USDA, about 100gm of Jamun fruit provides 60 kilocalories. To help you understand its nutritional qualities better, we have created a nutrient profile for this fruit. Take a look.
Nutrients | Amount Per 100g |
Protein | 0.72 g |
Carbohydrates | 15.56 g |
Fats | 0.23 g |
Calcium | 19 mg |
Magnesium | 15 mg |
Phosphorous | 17 mg |
Sodium | 14 mg |
Potassium | 79 mg |
Iron | 0.19 mg |
Vitamin C | 14.3 mg |
Thiamine | 0.0006 mg |
Vitamin B6 | 0.038 mg |
If you like Jamun and prefer to have a few of them regularly, then they might be a good addition to your daily dose of nutrition. We have listed how the nutrients in the fruit can be good for your overall health during pregnancy.
One serving of Jamun (6-7 fruits per day) is considered safe for consumption during pregnancy. However, as discussed, consult with your dietitian or doctor to confirm the daily requirements o this fruit before adding it to your diet.
You may develop the following side effects if you consume the fruit in excess amounts during pregnancy.
Here are a few things that you should keep in mind while consuming Jamun during pregnancy.
You may come across Jamun trees in a garden or along the road and would want to pick up the fruits that have fallen on the ground. However, avoid eating roadside or fallen Jamuns when you are pregnant as they could be contaminated.
Some safety tips to select quality Jamuns at stores include:
Like any other fruit, you can consume Jamun raw. But make sure to properly wash the fruit before eating it. Besides this, you can also consider adding Jamun to other recipes like salad, smoothies, and pudding. We have listed a few yummy Jamun recipes for your reference.
This simple smoothie recipe only takes a few minutes to prepare, and you can have it during your breakfast or as a snack.
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This is another quick and healthy recipe that you can have as a side, along with your main meal at lunch.
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This recipe is perfect for satiating your sweet tooth and involves zero cooking steps!
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Jamun is a tangy and sweet fruit rich in health-promoting nutrients and compounds. Regular intake of Jamun during pregnancy can help meet your nutritional needs and also support your baby’s vision and development. You can enjoy the fruit raw or prepare any of the recipes we discussed above. But make sure to consult your doctor about the safety of consumption as it is not recommended in large quantities for those with low blood sugars.
Eating fish during pregnancy: Did you know that not all varieties of fish are considered safe for consumption during pregnancy? Tap this post for more details.
Eating ajwain during pregnancy: Learn the health benefits of eating ajwain during pregnancy and how to include it in your diet.
Eating kiwi during your pregnancy: Is it safe to include kiwi fruit in your pregnancy diet? Get all the details here.
Cover Image Credit: Freepik.com
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