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Be Healthy With Tamarind (Sampalok)


As the world progresses, many of us are in search of foods that are not only tasty but also have the ability to improve our quality of life. Some of us have chosen nature as our best ally to stay healthy. Our mother nature offers a variety of foods that can nourish our body and provide multiple benefits to our health. One of the superfoods we can try is tamarind.

Tamarind (Tamarindus Indica) is a fruit with a sweet and sour taste. The fruits are developed in pods which are characterized by long, brown shells. In Asian delicacies, the fruit is widely available and are used as an ingredient in various sauces.


Nutrition Facts Of Tamarind


The multiple effects of tamarind into our health are due to the numerous nutrients present in it. A 100-gram serving of tamarind can provide our body with the following:

  1. Dietary fiber (13%)
  2. Vitamin C (6%)
  3. Vitamin A (1%)
  4. Calcium (7%)
  5. Iron (20%)
  6. Potassium (13%)
  7. Niacin (12%)
  8. Phosphorus (16%)
  9. Magnesium (23%)

It also contains vitamin K, zinc, and a number of organic compounds that make it a powerful antioxidant and anti-inflammatory agent.


Health Benefits Of Tamarind



Has Anti-Inflammatory Ability


According to a study done at the University of Wisconsin-Madison, Madison, tamarind leaves contains lupeol which possesses anti-cancer and anti-inflammatory capabilities including the reduction of joint pain and inflammation, arthritis and gout.


Helps Improve Circulation


Tamarind’s single serving can provide our body with more than 10% of our daily requirement of iron which is needed for proper red blood cell count. A body with an adequate supply of iron can ensure appropriate oxygenation of different organs and muscles to function properly. We can lower our risk of anemia by eating plenty of tamarinds. Anemia is a result of iron deficiency.


Helps In Managing Diabetes


Tamarind contains a compound known as alpha-amylase which was found to be able to prevent the absorption of carbohydrates that turns into sugars.  A carbohydrate-heavy diet can increase the chances of uncontrolled glucose and insulin levels, which is a significant issue for those suffering from diabetes.


Helps Improve Digestive Systems


Due to its high levels of dietary fiber, tamarind can help boost our digestive system and remove all abdominal problems. Its insoluble fiber bulks up our stools, thus making it able to move easily through the muscle of the intestinal tracts. Moreover, it also helps in the absorption of fats and fat-soluble vitamins in the small intestine by stimulating the activity of bile and bile acids. Tamarind acts as a powerful laxative for those suffering from chronic diseases.


Good For Ulcer Prevention

Tamarind seed extract contains beneficial compounds that can prevent the occurrence of ulcer. With regular consumption, we can lower our risk for ulcers.


High in Beneficial Magnesium


The tamarind fruit has significant amounts of magnesium. This mineral is needed by more than 600 body function. Aside from this, it can also help lower blood pressure and has anti-diabetic and anti-inflammatory properties.


Helps Maintain A Healthy Heart


Tamarind is loaded with vitamin C that helps fight free radicals that are associated with chronic heart diseases. The fruit can also get rid of LDL cholesterol in the arteries and control blood pressure by reducing stress in the arteries.


Helps Prevent Malaria And Microbial Diseases


Tamarind has anti-inflammatory, antioxidant, and antimicrobial properties that can help treat malaria and manage fever caused by bacterial infections.

Studies have found that tamarind extracts have a significant inhibitory effect against Burkholderia pseudomallei, Klebsiella pneumoniae, Salmonella paratyphi, Bacillus subtilis, Salmonella typhi, and Staphylococcus aureus.


Helps Protect The Liver


Our liver plays a vital role in detoxification and digestion. Regular consumption of tamarind can help maintain our liver health and provide some help in case of liver toxicity induced by alcohol or non-alcoholic fatty liver conditions.


May Help Prevent Cancer


Tamarinds are a powerhouse of antioxidants that combat the harmful effects of free radicals which have been associated with cancer.


Helps Prevent Acne


Eating tamarind can help prevent many health issues that are directly related to metabolic disorders and chronic inflammation. Sometimes, these health issues even cause damages in our skin, including acne.


Different Ways To Consume Or Use Tamarind


  1. Use tamarind fruits as an ingredient in soups and other dishes.
  2. Eat the fruit from the raw pods.
  3. Use tamarind to make condiments like chutney.
  4. Instead of lemon, use tamarind fruit to add a sour note to savory dishes.
  5. Dry the fruits and grind into a spice.
  6. For acne and pimple problems, simply create a paste by mixing 1 tablespoon tamarind extract, 1 tbsp. yogurt and ½ tsp. pure turmeric powder. Apply the mixture on the face for 10 or 15 minutes for a fresher and renewed skin.

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