Pregnancy is the time when you should carefully select the foods you can and cannot add to your diet. From fruits and vegetables to cooked meals, you should pick each food that will be beneficial for your and your baby’s health.
Jamuns, also called Indian blackberry or black plum are one of the fruits that many pregnant women wonder if they can add to their diet. Read this article, to know all about having jamuns during pregnancy.
Is It Safe To Eat Jamun During Pregnancy?
Yes, you can eat jamun fruit during pregnancy. But ensure you have it in moderation. You can also consult your doctor before adding this fruit to your pregnancy diet.
Jamuns are highly nutritious fruits with the antioxidants a baby needs for its growth and development. It is also abundant in nutrients like Vitamins A and C, iron, calcium, and potassium.
Parents’ main concern about having jamuns during pregnancy is that they can cause small dark patches on the baby’s skin. However, there are no research studies supporting this claim. You can have this fruit in limited quantities to be safer.
How Much Jamun Can You Eat Daily During Pregnancy?
We have seen that we can have jamuns in moderate quantities. But how much jamun is moderate jamun?
According to studies, having one serving (six or seven jamuns a day) does not cause any issues for the baby and the mother. However, everyone’s body is different. Consult your doctor before taking them.
Note: Ensure you don’t consume more than two servings of the fruit daily. It can affect your baby’s growth.
Nutritional Profile of Jamun Fruit
Jamuns are highly nutritious fruits with all the essential nutrients for the mother’s and baby’s health. Though they are rich in glucose and fructose, jamuns are low-calorie fruits, packing only around 60 kcal per 100-gram serving.
Below is the nutritional profile of a 100-gram serving of jamuns.
- Protein - 0.72 g
- Fat - 0.23 g
- Carbohydrates - 15.56 g
- Calcium - 19 mg
- Iron - 0.19 mg
- Vitamin C - 14.4 mg
- Potassium - 79 mg
- Magnesium - 15 mg
- Phosphorus - 17 mg
- Sodium - 14 mg
In addition to the above nutrients, jamuns also contain a considerable amount of Vitamins A, B6, B12, sulfur, and folate.
Health Benefits of Having Jamun Fruit During Pregnancy
Jamuns are a healthy addition to your diet, given their abundant nutrients. Let’s look at all the health benefits you can get from taking jamuns during pregnancy.
1. Boosts immunity
Jamuns have a dense nutrient profile.
- The vitamins and minerals can help strengthen the bones and improve immunity during pregnancy.
- Their antioxidants can shield you and your baby against infections and diseases.
- They also increase red blood cell (RBC) count, thus preventing anemia.
2. Improves digestion
The antioxidants and fiber in jamuns help you maintain a healthy and clean stomach. It can tackle issues like indigestion, ulcers, and diarrhea and helps with Irritable Bowel Syndrome.
3. Reduce the risk of high blood pressure
High potassium intake can help reduce high blood pressure and prevent the risk of heart disease and stroke. One hundred grams of jamuns contain about 79 mg of potassium.
4. Improves cardiovascular health
Jamuns regulate blood pressure levels and help maintain cardiovascular health. It helps prevent heart attack and reduces the risk of inflammation of blood vessels.
5. Prevents premature delivery
Magnesium can help slow uterine contractions, prevent preterm labor, and delay childbirth. One hundred grams of jamuns contain about 15 mg of magnesium. It also helps with healthy baby development without any disabilities.
6. Gives you a pregnancy glow
Jamuns can give you the glow women have during pregnancy.
- They have detoxifying and cleansing properties that make you feel and look excellent.
- hey also have astringent properties that help prevent pregnancy acne.
- The vitamins and antioxidants also help fight dark spots, wrinkles, and fine lines during pregnancy.
7. Other health benefits
- The anti-bacterial properties in jamuns help prevent various dental problems and maintain oral health.
- The vitamin A present in jamuns helps with improving the baby’s vision.
- Their potassium, polyphenols, and antioxidants help reduce fatigue, morning sickness, and stress.
- They have a low glycemic index. Hence, it is a good food for women with gestational diabetes.
Side Effects Of Jamun
Too much of anything is good for nothing! It is the same for jamuns.
Abundant intake of jamuns can negatively impact your and your baby’s health. Below are some possible side effects of taking jamuns above the recommended quantity.
1. Jamuns can help lower high blood pressure. However, having them in excess can lower blood pressure excessively and cause hypoglycemia (low blood pressure.)
2. It may irritate your chest and throat. Eating too much jamuns can make cough and sputum accumulate in your lungs.
4. It can be allergic to some people. Consult your doctor immediately if you encounter such reactions.
5. Excess jamuns can affect your gut lining and cause issues like constipation, bloating, etc.
6. Jamuns affect kidney health. They contain oxalate, a compound that can react with calcium and create kidney stones.
Precautions To Take While Taking Jamun During Pregnancy
Here are some precautions you can take while eating jamuns during pregnancy.
- Jamuns are usually collected by shaking the trees and picking them from the ground. This can make some of them damaged or mixed in mud. Don’t eat jamuns unless they are without damage.
- Do not eat jamuns until they ripen.
- Don’t eat jamuns that have been stored in the refrigerator for a long time.
- Don’t buy jamuns from roadside vendors as they might be contaminated with lead and heavy metals.
- Stop eating jamuns if your throat becomes dry.
- Wash jamuns thoroughly before consuming them.
Conclusion
Jamun is rich in nutrients and is a healthy addition to your pregnancy diet. As long as you limit their intake, they can be very beneficial for your and your baby’s health.
If you still have concerns and need professional help regarding your diet, you can seek a pregnancy care centre or visit a dietician to draft an effective pregnancy diet plan.
FAQs
Yes, you can have jamuns daily during your pregnancy. However, it is best to take them in moderation. Limiting the intake to one serving (6–7 per day) will be okay.
Yes! After the IVF, you can resume your regular activities like going for walks, working, and performing household duties as usual. However, when walking and doing other domestic tasks, be careful not to strain your stomach.
You can have jamuns raw as a fruit, or you can get creative and have them as juice, smoothies, pudding, salad, etc.
Here are some tips for you to safely select the best jamuns for consumption.
- Pick jamuns that are pulpy, ripe, soft, and dark-purple in color.
- Avoid fruits that are damaged, discolored, or bruised.
- Jamuns have a short shelf-life. Do not store them at room temperature for more than two days.
