Pregnancy is a beautiful journey, but it comes with its share of challenges—morning sickness, fatigue, and constant cravings. During this crucial time, nourishing your body with the right foods is essential for both your health and your baby’s growth.
While fruits like oranges and apples often take the spotlight, Indian blackberry (Jamun) is an underrated gem that deserves attention. With its deep purple hue and tangy-sweet flavor, Jamun is not just a treat for your taste buds—it’s a powerhouse of essential nutrients.
Also known as Java plum or Jambolan, the fruits are native to the Indian subcontinent. It grows naturally in India, Bangladesh, Nepal, Sri Lanka, and parts of Southeast Asia. The fruits typically ripen and are harvested in late summer, around June to August.
In India, Jamun is often recommended by elderly people as a part of traditional wisdom during pregnancy. It is believed to help with digestion, blood sugar control, and boosting hemoglobin levels due to its rich iron and fiber content.
Many elders consider it a natural remedy for gestational diabetes and constipation, which are common concerns during pregnancy. But is it really as beneficial as claimed, and is it truly safe to consume during pregnancy?
Let’s uncover the health benefits, potential side effects, and safe ways to enjoy Indian blackberry while you’re expecting.
Benefits of Indian Blackberry in Pregnancy
Let’s check out some potential benefits of consuming Java plum during pregnancy.
May Provide Antioxidative Support
During pregnancy, the body more prone to oxidative stress due to higher levels of free radicals. This can lead to placental issues, fetal growth problems, and complications like pre-eclampsia or miscarriage.
While the body uses trace elements like copper, zinc, manganese, and selenium to fight oxidative stress, a diet rich in antioxidants is also essential.
Antioxidants are compounds that protect cells from damage caused by free radicals, unstable molecules that can lead to oxidative stress, inflammation, and various health issues.
Jamun contains various bioactive compounds like polyphenols, flavonoids (quercetin, kaempferol, and myricetin), and phenolic compounds (ellagic acid, gallic acid, and tannins). The fruit is also rich in anthocyanins, which give it its deep purple color.
Research suggests that antioxidant supplements like resveratrol, curcumin, N-acetylcysteine, and Mitoquinone may help reduce inflammation, oxidative stress, and metabolic dysfunction caused by pregnancy-related conditions such as gestational diabetes, maternal obesity, and intra-uterine growth restriction. This promising strategy could lower the offspring’s risk of chronic diseases, but more research is needed to confirm its effectiveness and jamun doesn’t contain these antioxidants.
Eating a handful of jambolan during pregnancy may help reduce oxidative stress and lower the risk of related complications, though there is limited research on the antioxidant effects of jambolan or its compounds during pregnancy.
Looking for more Indian foods rich in antioxidants? Check them out here—but keep in mind that not all of them may be safe during pregnancy!
May Help Regulate Blood Sugar Levels
Gestational diabetes is a type of diabetes that develops during pregnancy, affecting 14% of women globally. This occurs due to hormonal changes during pregnancy, with a higher risk in women with diabetes due to impaired beta-cell function.
In the second and third trimesters, gluconeogenesis (glucose production) and fat breakdown increase, causing glucose spikes. Managing type 2 diabetes involves blood sugar control, diet, weight management, and education.
Fortunately, jambolan is renowned for its blood-sugar lowering properties.
Animal and human studies show that jamun can help control blood sugar levels. Its bioactive compounds, such as polyphenols and flavonoids, improve insulin sensitivity, enhance beta-cell function, and reduce glucose spikes.
Jamun extracts have also shown antidiabetic effects by lowering fasting blood glucose and improving pancreatic function, making them beneficial for managing diabetes and promoting metabolic health.
The fruit contains jambolin, a glycoside that prevents the conversion of starch into sugar, aiding blood sugar control.
This can be particularly helpful for pregnant women with gestational diabetes or those at risk of developing diabetes during pregnancy.
However, while jambolan shows promise, research on its effects in pregnant women is still limited.
If you have diabetes during pregnancy or are already diabetic, consult your doctor for effective treatment and dietary recommendations before including Indian blackberry or any other blood sugar-lowering foods in your diet for added safety.
May Strengthen Immune System
During pregnancy, the risk and severity of infections increase due to physical and immune system changes.
Indian blackberry contains vitamin C, which strengthens immune function by acting as an antioxidant and supporting the activity of lymphocytes, a type of white blood cell.
A half-cup (68-gram) serving of these fruits provides 9.65 mg of vitamin C, contributing to 11% of the daily recommended intake. While not as rich in vitamin C as citrus fruits, it still offers immune-boosting benefits. When paired with other nutrient-dense foods, it can further strengthen immunity.
Additionally, the fruit’s antioxidants help reduce inflammation and support immune balance, making it a valuable addition to a pregnancy diet.
You may also check out “Top 17 Foods That Boost the Immune System and carefully select the ones that are safe during pregnancy.”
May be High in Fiber
Like every fruit, Indian blackberry may also be rich in fiber, which can help prevent constipation—a common issue during pregnancy caused by increased progesterone levels.
During pregnancy, the woman’s need of fiber rises from 25 grams to 34-36 grams per day. Low fiber intake during this time has been linked to cognitive delays in children, which may affect skills like communication, fine motor abilities, problem-solving, and personal-social development.
Fortunately, the high fiber content in Jamun may help in regulating bowel movements, preventing constipation, increasing beneficial gut bacteria and promoting overall digestive health.
A study of 52 pregnant women found that most (84.7%) did not meet the recommended fiber intake of 34–36 g/day. Those who did had more diverse gut bacteria, but fiber intake did not increase butyrate-producing bacteria. More research needed to find the association between specific type of fiber and gut bacteria.
However, a high-fiber diet during pregnancy is linked to improved immunity, a lower risk of cognitive disorders, and a reduced risk of pre-eclampsia and metabolic syndrome, such as obesity, high blood sugar, and high blood pressure.
Since there isn’t enough scientific data confirming the exact dietary fiber content of jamun, you can combine it with other fiber-rich foods. However, keep in mind that not all of them may be safe during pregnancy. It’s best to consult your doctor before adding them to your pregnancy diet.
May Promote Heart Health
Just like gestational diabetes, some women also experience high blood pressure during pregnancy, which usually returns to normal after giving birth.
Research indicates that women with high blood pressure during their first pregnancy are at a higher risk of developing cardiovascular disease and coronary heart disease later in life. Those who experience it in multiple pregnancies face an even greater risk. However, findings on the link between gestational hypertension and different types of heart disease are mixed.
Still, researchers note that women with pregnancy-related high blood pressure— even if it doesn’t lead to pre-eclampsia— are more likely to face various cardiovascular issues. Fortunately, small lifestyle changes, such as eating more fruits and vegetables and exercising regularly, may help reduce this risk.
Incorporating heart-friendly fruits like Jamun into the diet may help lower the risk of cardiovascular issues linked to pregnancy-induced hypertension.
Supplementing with Jamun fruit has been shown to reduce high blood pressure in animal studies. The fruit may also help raise HDL-‘good’ cholesterol levels and reduce triglycerides, further supporting heart health.
Additionally, antioxidants like anthocyanins and ellagic acid may offer protection against heart-related issues.
While Java plum may help lower blood pressure and reduce the risk of heart disease, studies directly linking it to gestational hypertension are limited.
Incorporating Indian Blackberry Into Your Pregnancy Diet
Now that we’ve explored the potential benefits of Indian blackberry during pregnancy, let us discuss practical ways to incorporate this nutritious fruit into your diet:
- Fresh Jamun: Enjoy fresh, ripe jamun as a snack or dessert option. Simply wash the fruit thoroughly, remove any seeds, and enjoy its delicious flavor and nutritional goodness.
- Jamun Smoothies: Blend fresh jamun with other fruits such as bananas, berries, or mangoes to create refreshing and nutrient-rich smoothies. Add yogurt or milk for added creaminess and protein.
- Jamun Salad: Incorporate chopped jamun into your favorite fruit salad for a burst of color, flavor, and nutrition. Pair it with other fruits like apples, oranges, and pomegranates for a delightful and refreshing treat.
- Jamun Chutney: Prepare a tangy and flavorful jamun chutney by cooking the fruit with spices, herbs, and a touch of sweetness. Enjoy it as a spice with savory dishes such as grilled meats, sandwiches, or cheese platters.
- Jamun Yogurt Parfait: Layer fresh jamun with Greek yogurt, granola, and honey in a glass to create a nutritious and satisfying parfait for breakfast or as a wholesome snack option.
Serving Size
While there is no specific serving size recommendation for jambolan during pregnancy, a portion of ½ cup (68 grams) to 100 grams or 23-33 fruits is considered ideal. This amount provides the fruit’s benefits without increasing the risk of side effects such as mouth irritation, digestive issues, or low blood sugar.
However, it’s best to consult your doctor for a specific recommendation before including it in your pregnancy diet.
Precautions and Side Effects
Jamun is generally safe for most women during pregnancy. However, consuming it in moderation is essential to avoid potential side effects:
- Hypoglycemia: Overconsumption may lead to low blood sugar levels, which can be risky, especially for women managing gestational diabetes.
- Digestive Issues: Jamun’s astringent properties might also cause constipation or slow digestion if eaten excessively.
- Allergies: Some people may be allergic to jamun, which may cause itching, swelling, or breathing issues. It’s best to avoid them if you are pregnant and allergic. Moreover, consuming jamun in large quantities may cause body aches or fever in some individuals.
Since jamun is harvested between late summer and early monsoon, it’s important to wash the fruit thoroughly to avoid contamination. Consult your doctor before adding it to your pregnancy diet, especially if you have any pre-existing conditions or concerns.
Common Misconceptions
Although Indian blackberries can be beneficial during pregnancy, there are some common misconceptions about their consumption during pregnancy, which include:
Jamun Causes Throat Irritation
Many people believe that jamun can cause throat issues during pregnancy. While the fruit’s astringent nature may cause mild dryness or irritation in some, it is not harmful when consumed in moderation.
It Is Unsafe for Gestational Diabetes
Although jamun lowers blood sugar, some believe it should be avoided completely by women with gestational diabetes. In reality, moderate consumption can help manage blood sugar levels due to its low glycemic index.
It increases Haemoglobin Levels
One of the biggest misconceptions about jamun is that it significantly boosts hemoglobin levels. In reality, a 100-gram serving provides 0.19 mg of iron, which is only 1% of the daily recommended value of iron for women—and even less for pregnant women.
In fact, jamun contains very few nutrients, except for vitamin C, which offers 17% of the daily value for pregnant women. However, this vitamin C enhances the absorption of non-heme (plant-based) iron, making it beneficial for vegetarians and vegans, who are at the higher risk of iron deficiency.
Despite its limited nutrient profile, jamun’s rich antioxidant content and the health benefits it offers during pregnancy outweigh these drawbacks.
Final Thoughts
Indian blackberry, or jamun, can be a nutritious addition to a pregnancy diet when eaten in moderation. Its antioxidants may reduce oxidative stress, while its blood sugar-lowering properties can benefit women with or at risk of gestational diabetes. The fruit’s fiber content may also aid digestion and prevent constipation.
However, jamun is often misunderstood. While it contains some iron, it does not significantly boost hemoglobin levels. Instead, its vitamin C supports non-heme iron absorption, making it beneficial for vegetarians and vegans.
To enjoy jamun safely during pregnancy, stick to a moderate serving size of ½ cup (68 grams) to 100 grams. Always wash the fruit thoroughly to avoid contamination and consult your doctor before making any significant dietary changes.
Also read: Saffron During Pregnancy: Benefits, Safety, and Precautions
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