January 3

Tamarind: A Tropical Fruit With Several Health Benefits

By Fitness Blog

January 3, 2022

Tamarind: A Tropical Fruit With Several Health Benefits HealthifyMe Blog HealthifyMe Blog – The definitive guide to weight loss, fitness and living a healthier life.

Tamarind is a sort of tropical fruit utilized in many dishes worldwide. It is fruit, and its seeds are nice for well being. Therefore, it's a staple in lots of households. It is a hardwood tree recognized scientifically as Tamarindus indicus. The tree is native to Asia and Africa and primarily grows in tropical climates. The tree produces pods of fruit that style candy and bitter. It has a date-like texture. 

India and Thailand are its highest producers. However, it's a staple ingredient in Asian cuisines other than African and Middle Eastern recipes. Tamarinds are generally known as leguminous bushes as their fruit is a bean-like pod and is often known as ‘the date of India’. You could extract the fruit from recent pods. Then, individuals use it to make its paste or focus.  

Nutritional Value of Tamarind

Tamarind pulp is a powerhouse of antioxidants, phytochemicals and different very important vitamins involving Vitamin A, C, E, Okay, B6, magnesium, phosphorus, calcium, protein and no ldl cholesterol.

A half-cup (120ml) serving accommodates:

  • Calories: 143
  • Protein: 2 grams
  • Fat: 0 grams
  • Carbohydrate: 38 grams
  • Fibre: 3 grams
  • Sugar: 34 grams

It has a excessive nutrient worth with a minimum of: 

  • Vitamin B1 (Thiamine)
  • Vitamin B3 (Niacin)
  • Potassium
  • Magnesium 
  • Phosphorus
  • Iron

It holds a singular place in kitchens. People use it in chutneys, digestive candies, pickles, jams, desserts, steak sauces and candies. It is an ingredient in a variety of sauces. It is in style in Asian, South and Central American, African, and Caribbean cuisines. 

Health Benefits of Tamarind

People use tamarind as conventional medication. Its pulp accommodates all kinds of vitamins that may increase your immunity. Its leaves, beans, bark, and woods have many makes use of. Let us consider and enumerate a couple of of its well being advantages.

1. Ensures Tissue Health

Various tissues in our physique assist serve quite a few capabilities. For instance, amino acids are the constructing blocks of protein. Therefore, they're important in your physique to develop and tissue restore. However, your physique can not synthesise these amino acids. Consequently, you will need to ingest them by your meals. 

According to a study, tamarind accommodates many important amino acids besides tryptophan. As a end result, it helps enhance and handle tissue well being. 

2. Prevents Cancer 

The most typical threat elements for most cancers embrace ageing, tobacco and solar publicity. Radiation publicity, chemical substances and household historical past of most cancers are different such parts. Most cancers are related to DNA injury. Phytochemicals in tamarind have antioxidant properties. It additionally has beta-carotene. 

Many research present that diets excessive in antioxidants have a number of advantages. Research means that it has a strong capacity to scale back oxidative stress. Antioxidants could curtail free radicals from harming cell DNA. As a end result, it might assist cut back the chance of most cancers. 

3. Brain Health and Nerve Function

Tamarind is wealthy in B nutritional vitamins, particularly pyridoxine or B6, thiamine or B1 and folate or vitamin B9. These nutritional vitamins are good for well being. Also, they're important for the sleek functioning of the mind and nervous system. It stimulates nerve perform and in addition improves muscle development. Also helps strengthen your reflexes and makes you energetic, thus sustaining normal energy. 

A study means that it has anti-inflammatory properties. It prevents the inflammatory white blood cells from attacking the mind. As a end result, it protects the mind tissues from injury. The fruit additionally has a presence of Luteolin, it's a strong neuroprotective agent. It is able to suppressing irritation inside mind tissues.

4. Promotes Bone Health

Healthy bones are essential to help the correct functioning of your joints and in your motion. In addition, they shield your mind, coronary heart, and different organs from damage.

As per research, magnesium is essential for bone well being. Magnesium in your weight-reduction plan imparts higher bone density. Tamarind is a wonderful supply of magnesium. It additionally has higher calcium ranges than another supply. The mixture of those minerals could assist stop osteoporosis and fractures. 

5. Improves Heart Health 

A wholesome coronary heart is important for total good well being. 

Tamarind has a excessive supply of polyphenols and flavonoids. Research means that it decreases LDL levels of cholesterol and will increase good HDL ldl cholesterol. However, a prescribed dietary consumption is important for a similar. It ends in reducing the chance of atherosclerosis. Dried pulp additionally has anti-hypertensive results. It reduces diastolic blood stress.

6. Protects Liver

Tamarind accommodates antioxidants known as procyanidins. It protects the liver from radical damage, it has a excessive focus of unsaturated fatty acids as nicely. It additionally accommodates quantity of fiber which helps to detoxify the physique.

Research exhibits that its fruit extract has a protecting impact on the liver. Therefore, it's appropriate to devour if one has fatty liver illness.

7. Antimicrobial and Anti-fungal Protection

According to a study, tamarind pulp has antimicrobial properties. For instance, lupeol has antibacterial properties. It additionally has antifungal and antiseptic properties. 

It could cut back the variety of pathogens or parasites in your physique. Furthermore, additionally it is a wonderful treatment for intestinal worms in kids. 

8. Anti-diabetic 

Tamarind is a pure treatment for diabetes. It helps regulate the glucose ranges in your blood.

As per research, Tamarind Seed Coat Extract (TSCE) has the potential anti-diabetic impact to manage blood sugar.

9. Maintains Digestive Health

Tamarind water is a wonderful decoction in your digestive system. It stimulates bowel actions and excretion. In acts as a pure laxative. Finally, it boosts your metabolism to take care of a strong digestive system. 

The fibre content material enhances the sleek motion of stool by your intestinal tract. It additionally synthesises the bile juice that helps to spice up digestion. Consequently, your digestive system is stored clear.

Moreover, with a sound and common digestive system, your abdomen and organs inhibit the secretion of acids and bile. That helps enhance digestion. Hence, the water strains the stomach and curtails painful ulcers and inflammations.

10. Improves Blood Circulation

The potassium in tamarind controls your blood stress and coronary heart fee by regulating regular fluid steadiness. It additionally has iron that aids the traditional synthesis and improvement of crimson blood cells. As a end result, it helps to take care of easy blood circulation.

According to research, its seeds could assist deal with hyperglycemia. It additionally treats hypercholesterolemia. 

11. Tamarind in Promoting Weight Loss

Tamarind accommodates hydroxy citric acid (HCA), which aids weight reduction. It inhibits fat-storing enzymes in your physique. Moreover, flavonoids and polyphenols increase your metabolism. quantity of fibre and low-fat content material helps to maintain you fuller, bulks up the stool, and prevents pointless binge consuming. 

As per a study, a every day dose of its 20g fruit pulp has no important results on physique weight. So, select the quantity that fits your physique.

12. Boosts Immunity

Your immune system recognises overseas invaders like micro organism, viruses, and parasites. Hence it takes instant motion to guard you from dangerous microbes and sure illnesses. 

As per research, tamarind is a wealthy supply of vitamin C and different antioxidants. Along with its advantages of boosting your immunity, it additionally has antiseptic properties that heals an infection and wounds. 

13. Anti-inflammatory Properties

Bone ache, lumps, and brittleness in your physique point out particular bone issues. According to a study, the anti-inflammatory properties in tamarind inhibit bone issues like arthritis, joint ache, rheumatic circumstances and gout. Therefore, it finds utilization in ayurvedic and natural combos for curing irritation.

14. Tamarind Improves Eye Health

Vitamin A is important in your eye well being. It additionally reduces the chances of macular degeneration and age-induced cataracts. Tamarind is a wealthy supply of vitamin A and the decoction of its water prevents numerous eye issues. In addition, it has compounds that shield your eye towards dry eyes.

According to research, it may be utilized in weight-reduction plan to battle towards many maladies.

15. Purifies Your Blood

Tamarind has over a dozen vitamins. Vitamins, antioxidants, dietary fibre, folic acid, and important amino acids make it a terrific ingredient. These basically scavenge the free radicals to counter any adversarial results on the circulatory system. Thus, together with it in your weight-reduction plan ensures toxin-free blood.

It is laden with quantity of iron – 3.4mg/120 g of pulp. That suffices the every day iron requirement to maintain fatigues and anaemia at bay.

Daily Life Uses of Tamarind

Tamarind is a flexible ingredient. From soups to candy chutneys, juices and carbonated drinks and dishes, it enhances the flavour of your meals. The fruit is inside seed pods. It is a culinary staple within the Caribbean, India, Thailand, and Mexico. Apart from being the widespread ingredient in delicacies, it gives a wide range of makes use of. Let us analyse.

Culinary Uses

1. Tamarind Pulp

The fruit pulp of tamarind is edible. However, the inexperienced pulp of a younger fruit could also be too bitter. Therefore, individuals usually use it as an ingredient in dishes. It is a pure pickling agent. The matured fruit is sweeter and fewer bitter. Thus, the ripened fruit is tastier. In Western delicacies, individuals use its pulp in Worcestershire Sauce.

2. Tamarind Paste

Tamarind paste has many culinary makes use of. For instance, it's a flavouring agent for chutneys, curries, and the normal sharbat drink. Its candy chutney is prevalent in lots of South Asian nations. People use it as a dressing      for a lot of snacks and salads. It can also be a necessary flavouring agent in dishes and rice. Also, South Indian delicacies makes use of it massively. 

3. Creating Dishes

Across the Middle East and the Mediterranean, meat-based stews are mixed with dried tamarind to achieve a sweet-sour tang. In the Philippines, the entire fruit goes within the conventional dish known as sinigang. Indonesia additionally has a tamarind-based soup dish known as Sayur asem. 

4. Beverages

The pulp in Mexico and the Caribbean is diluted with water and sweetened to arrange an agua fresca drink.

5. Medicinal Uses

Across Southeast Asia, individuals apply tamarind paste on foreheads to scale back physique temperature in fever. It has a laxative impact as nicely. It additionally accommodates malic acid, tartaric acid, and potassium bitartrate: these treatment constipation and digestive issues.

6. Carpentry and Woodcraft

Artisans use tamarind timber in furnishings, carvings, wooden crafts, chopping blocks, and ornamental wooden merchandise. Its heartwood is reddish-brown. Heartwood is decay and mite resistant and sturdy. Due to its density and interlocked construction, it's thought-about stiff. It imparts a wonderful end with pure aesthetics for the merchandise.

7. Metal Polishing Scrub

People use the tamarind fruit pulp to shine brass and copper statues, utensils, and lamps in houses and temples. It has tartaric acid, a light acid that removes the coat of copper carbonate and retains the metallic shine. Hence, individuals use it to clean tarnished copper utensils.

8. Horticulture and Gardening

Across the tropical area and SouthEast Asia, tamarind bushes are grown as decorative, meals and money crops. It is decorative as a bonsai species.  

Benefits of Tamarind Seeds

Medicinal research by the Indian Institute of Technology (IIT) Roorkee revealed {that a} protein in tamarind seeds has antiviral properties. Therefore, we will use it as an antiviral treatment for chikungunya. 

There are many extra well being advantages  like:

1. Promotes Oral Health

According to Ayurveda, massaging tamarind seed powder in your gingiva or gums and tooth could enhance oral well being. Abnormal consumption of sentimental drinks, tea and tobacco ends in tartar and plaque formation on tooth. The seeds eradicate them by cleansing your tooth.

2. Tamarind Improves Digestion

Tamarind seed juice is a pure remedy to treatment indigestion. It promotes bile manufacturing. Additionally, it's laden with dietary fibre. Fibre additionally aids to enhance your digestive system.

3. Prevents Peptic Ulcers

Peptic ulcers are sores that seem within the inner lining of your abdomen and small gut. Polyphenolic compounds in tamarind can stop these ulcers.

4. Prophylactic and Prevent Infections

The antibacterial properties in tamarind seed profit and shield you from infections. The seeds powder can stop intestinal, pores and skin and urinary tract infections. In addition, it's an plentiful supply of alpha-hydroxy acids (AHA). These AHAs are important in exfoliators. It means you need to use its juice as an exfoliator for wholesome and rejuvenated pores and skin. In addition, antioxidants and vitamin C within the juice stop untimely ageing.

5. Cure for Diabetes

Tamarind seeds in powdered type are efficient in diabetes. It is as a result of they improve the synthesis of insulin-producing cells. Drinking its seed water could regulate blood sugar ranges naturally.

6. Heart-friendly

Tamarind seeds include potassium with low sodium. Therefore, it helps hypertensive sufferers and in different cardiovascular illnesses. One cup (250 ml) accommodates 753 mg potassium, 33.6 mg sodium. As a pure vasodilator, potassium aids to loosen up the blood vessels. It helps keep regular blood stress.

Recipes with Tamarind

Here are some easy, nutritious, straightforward to arrange recipes. 

1. Tamarind Hot and Sour Soup

Preparation Time: 10 minutes

Serves: 4


  • Diced onion- 1 cup
  • Vegetable or olive oil- 2 tbsp
  • Garlic chopped- 1 tbsp
  • Sliced greens (carrots,broccoli,mushroom,,cauliflower)- 2 Cups
  • Sugar- 1 tsp
  • Salt- to style
  • Cracked pepper- ½ tsp
  • Vegetable or hen stock- 4 cups
  • Soy sauce-1 teaspoon( elective)
  • Tamarind paste-1 tbsp


  • Heat oil over medium-high flame.
  • Add diced onions and garlic. 
  • Saute till tender or for 2-3minutes.
  • Add greens, sugar, and salt.
  • Saute for one more 2-3 minutes on excessive flame.
  • Add inventory and soy sauce.
  • Add the paste.
  • Bring to a boil.
  • Simmer for two minutes.
  • Serve it with chopped cilantro, chilli flakes and crushed pepper.

2. Salad with Tamarind Dressing 

Preparation- 10mins

Serves- 2


  • Cooked hen shredded or tofu- 300g 
  • Baby spinach leaves-100 grams
  • Ripe papaya deseeded and sliced-1 cup
  • Chopped coriander leaves- ½ cup
  • Mint leaves-¼ cup
  • Sliced cucumber-½ cup
  • Thinly sliced spring onions-½ cup 
  • Sliced crimson chilli -1 tsp

For the dressing

  • Tamarind purée-2 tbsp 
  • Grated garlic-1 tsp
  • Lime juice -1 tsp
  • Powdered brown sugar -3 tbsp
  • Chilli flakes-1 tbsp


  • Mix all of the dry substances and preserve the combination apart.
  • Mix the dressing substances nicely with 1 tbsp water.
  • Pour the dressing over the salad.
  • Serve it and luxuriate in.

3. Tamarind Rice

Tamarind Rice- HealthifyMe

Preparation- 40 minutes

Serves- 2


  • Rice- 2 cups
  • Tamarind pulp- ½ cup
  • Whole crimson chillies- 3
  • Curry leaves- ¼ cup
  • Asafoetida- pinch
  • Mustard seeds- 1 tsp
  • Chana dal- 1 tbsp
  • Urad dal- 1 tsp
  • Methi seeds- ¼ tsp
  • Red chilli powder- ½ tsp
  • Peanuts- 1 tbsp
  • Salt- 1 tsp
  • Turmeric powder- ¼ tsp
  • Gur- ¼ tsp
  • Oil


  • Heat some oil and roast peanuts with chana dal and urad dal.
  • Saute till it turns into barely colored.
  • Mix curry leaves and entire crimson chillies.
  • Cook them nicely and add salt, asafoetida, crimson chilli powder, and turmeric powder.
  • Saute them nicely, then mix some jaggery.
  • Mix them for a while, then pour the tamarind pulp.
  • Continue cooking till it turns right into a semi-thick gravy.
  • Add cooked rice and blend them correctly.

Your tamarind rice is prepared.

Possible Side Effects of Tamarind

Sweet tamarind is a staple ingredient in Indian and South-East Asian cuisines. Rich in antioxidants, nutritional vitamins, and minerals, it's ultimate for numerous cures like digestive issues, heart-related points, diabetes, and so forth. However, eat this fruit solely in reasonable quantities.

The applicable dose depends on a number of elements equivalent to your age, medical historical past, and well being circumstances. Currently, there's inadequate scientific info to substantiate its ample dose. Moreover, keep in mind that pure merchandise should not at all times basically protected. Therefore, overeating could also be dangerous. 

Be positive to seek the advice of your doctor earlier than resorting to a every day dose to avert the dangers of any uncomfortable side effects. 

Here are the widespread uncomfortable side effects that you could be encounter on its uncontrolled consumption.

1. Hypoglycemia in Diabetics

Regular consumption of extra tamarind can abruptly cut back serum glucose ranges. It could end in hypoglycemia. Nutritionists advocate 10 g of dosage a day. However, it is just 0.8 per cent of standard dietary consumption. 

It could cut back blood sugar ranges and intervene with blood sugar management. Therefore, if in case you have diabetes and use it, it is advisable monitor your blood sugar ranges. Furthermore, it is best to alter the dose for diabetes drugs accordingly.

2. Surgery and Drug Interactions with Tamarind

Taking tamarind with sure drugs would possibly enhance the speed of drug absorption. As a end result, it might elevate the variety of medication within the physique, leading to adversarial results. Therefore, it is best to cease its consumption a minimum of two weeks earlier than a scheduled surgical procedure.

It could elevate the chance of bleeding and react with some drugs. These drugs embrace:

  • Aspirin
  • Non-steroidal anti-inflammatory medication
  • Anticoagulants
  • Antiplatelet medication

If you eat it with the above drugs, the speed of drug absorption abnormally will increase. As a end result, it might result in profuse bleeding.

3. May Cause Allergy

Allergy is among the most adversarial results of tamarind. Some of you might be delicate to it. Allergy could manifest with the next signs:

  • Itching
  • Rashes
  • Inflammation
  • Light-headedness
  • Stinging sensation
  • Nausea and vomiting
  • Fainting
  • Shortness of breath

4. Damage to Tooth Enamel

The tamarind fruit is acidic. Therefore, should you eat it in extra portions, the enamel of your tooth is more likely to get affected by its acidic contents. As a end result, the elevated stage of acidic content material could hurt each your well being and tooth.

5. Gallstones Formation

A study means that extreme tamarind could promote stones formation within the gallbladder. It would possibly end in many well being considerations involving jaundice, nausea, stomach cramping, vomiting, liver issues, and digestive points.

6. Lead Poisoning

An investigation by researchers has implicated that tamarind sweet is a possible supply of lead publicity for kids. That is as a result of it considerably elevates blood lead ranges. Lead poisoning could fatally influence the functioning of your kidneys and nervous system. Therefore, it's dangerous for kids and pregnant ladies.


Tamarind is a scrumptious fruit. Several research present the way it improves our well being. However, it additionally has possible uncomfortable side effects. Therefore, it is best to at all times watch out along with your consumption. 

Frequently Asked Questions (FAQs)

Q. Why is tamarind not good for well being?

A. Tamarind is helpful should you eat it sparsely. It is a blood thinner and will cut back your blood stress. But, extreme consumption may trigger lead poisoning in kids.

Q. What are the well being advantages of tamarind?

A. There are a number of well being advantages of tamarind. It helps in weight reduction, aids digestion, and maintains your coronary heart well being.

Q. Can I eat tamarind each day?

A. Yes, consuming tamarind every day inside a advisable dose will deliver immense advantages. It boosts your immunity and maintains the well being of your liver and coronary heart. It helps in weight discount too, as it's wealthy in fibre with no fats content material.

Q. Is tamarind unhealthy for kidneys?

A. If consumed in extra portions, tamarind could react with the physique. It can injury kidneys and nervous system. Tamarind doesn't have lead, however the fruit is acidic and thus reactive.

Q. How do I exploit tamarind?

A. You can use tamarind in a number of methods. For instance, you can also make balls and chutneys with it. In addition, you need to use it as a meat tenderiser and as an ingredient in numerous recipes. 

Q. What does tamarind do to the pores and skin?

A. Tamarind soothes your pores and skin from irritation and irritation, lightens pores and skin tone and diminishes darkish spots and pigmentation.

Q. Is tamarind good for blood stress?

A. Yes, tamarind maintains a wholesome blood stress. It has a excessive fibre content material which reduces LDL or unhealthy ldl cholesterol within the physique. Potassium can also be useful in regulating blood stress. 

Q. Is tamarind good for coronary heart sufferers?

A. Yes, tamarind is superb in your coronary heart. It reduces blood ldl cholesterol and is efficient in reducing LDL ldl cholesterol. 

Q. Can a diabetic eat tamarind?

A. Yes, Tamarind may also help decrease blood sugar ranges. But common consumption of tamarind requires blood sugar monitoring.

Q. What are the uncomfortable side effects of tamarind?

A. Tamarind has some possible uncomfortable side effects. For instance, tamarind would possibly result in lead poisoning and unhealthy weight reduction and set off profuse bleeding.

Q. Is tamarind wealthy in vitamin C?

A. Yes, tamarind is wealthy in Vitamin C. It accommodates 52% of the RDI of vitamin C. It can also be a wonderful supply of niacin, calcium, and copper.

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