Rejuvenate with Jujubee

Ber or the Indian date fruit, also known as jujube, is filled with nutrients offering great health benefits - LUKE  COUTINHO

The funny-sounding jujube is one of the most ancient fruits known to mankind. Not only is it bursting with flavour, it is also a treasure house of nutrients. 

According to a 2013 study published in the Journal of Agricultural and Food Chemistry, the jujube (ziziphus jujuba) grows in Europe, Australia, south and east Asia, especially the inland regions of northern China. Unsurprisingly, it has a special place in traditional Chinese medicine.

In India, it is commonly known as ber and is available aplenty during the winter season. It’s eaten as a fruit, in dried or powder form, as chutney or after marinating it with salt. Regardless of how you choose to eat it, it’s a powerhouse of nutritive goodness. Its health benefits are not restricted to the fruit, but also its bark, roots and seeds which are extensively used in ayurvedic medicine. The leaves, for instance, are used to 
treat typhoid, the root to soothe a fever, bark to make eye drops, and seeds as medications for treating liver, heart and digestive tract ailments. 
 
Mine of minerals

Jujubes are rich in active compounds such as flavonoids, triterpenoids and saponins that boast anti-inflammatory, anti-bacterial, anti-tumour, anti-aging and sedative properties.

Rich in antioxidants such as vitamin A, C and E, jujubes also contain the alkaloid sanjoinine which soothes anxiety and is a natural sedative. It is full of vitamin B as well and abundant in minerals such as magnesium, phosphorus, potassium, sodium, and zinc. 

The Journal of Agricultural and Food Chemistry study says: “The fruit has a long history of usage as a fruit and remedy. Its main biologically active components are vitamin C, phenolics, flavonoids, triterpenic acids, and polysaccharides. Recent phytochemical studies of jujube fruits have shed some light on their biological effects, such as their anti-cancer, anti-inflammatory, anti-obesity, immune-stimulating, antioxidant, hepatoprotective, and gastrointestinal protective activities and inhibition of foam cell formation in macrophages.”

Heart health

Around 100 gm of jujubes contain 75 mg potassium, which is good news for people with high blood pressure. The saponins in jujubes help improve cardiovascular health by protecting myocardial cells and regulating cholesterol levels by binding excess cholesterol (LDL and triglycerides) and aiding its excretion. They also protect arterial walls from oxidative damage. However, those with high potassium levels should avoid this fruit.  
 
Brain boost

Jujuboside A, a compound in jujube, can protect the brain from high levels of glutamate, which is dangerous in increased concentrations. It also plays a role in alleviating Alzheimer’s disease by reducing the toxic effects of amyloid beta plaques that are formed on brain cells. Extracts of jujube are known to improve memory and learning by stimulating nerve cell growth. 
 
Calming effect

If you are looking for natural options to manage stress, consider jujubes. The saponin in jujubes has a calming and sedative effect on the nervous system and can treat insomnia. It does so by increasing GABA (a neurotransmitter) activity. You can use jujube oil extract, a supplement or the fruit itself, when you are stressed. 
 
Beauty benefits

Jujube juice or its extract is commonly used in Chinese medicine to treat skin-related problems such as sun-burn, inflammation, skin allergies like eczema, psoriasis and even acne. It can make scars fade and better still, increases skin elasticity. In combination with essential oils such as Vitamin E, rosemary and peppermint, jujube seed extract can work wonders for bald patches or thinning hair.

(Luke Coutinho is a Mumbai-based integrative and lifestyle medicine consultant)

Black and bountiful

In the global gourmet industry, ‘black’ is trendy, with black velvet cakes, black coffee jelly, black macarons, black ice cream and black sushi rolls finding pride of place on banquet and dining tables. Some of these new-age black foods contain anthocyanins — pigments that lower the risk of cancer, diabetes and heart ailments. Health experts believe adding some black ingredients to your everyday diet can promote health and well-being. Black sesame, for instance, is rich in lignans that lower cholesterol, while fibre-rich black rice prevents constipation. And pepper and cloves are proven antidotes for colds and toothaches. 

Here are some recipes to help you add a little black goodness to your diet. 

Sesame seed squares

Ingredients

 5 tbsp black sesame seeds (kala til)
 5 tbsp white sesame seeds (til)
 1/4 cup thinly sliced almonds (badam)
 1 tsp ghee
 1/2 cup jaggery (gur)

Preparation guide 

 Roast sesame seeds for a few minutes over a medium flame. Cool and keep aside. Repeat with almonds.
 Heat ghee in a pan and add jaggery. Simmer till jaggery melts and caramelises and forms a hard ball when you add a drop of cold water. Remove from heat.

Add the roasted sesame seeds and almonds and mix thoroughly with the melted jaggery. You may need to put off the flame during this process.

Pour the entire mixture over a greased flat pan. Roll the mixture into thin sheets using a greased rolling pin. Let it cool.  Then cut it neatly into square pieces. Store in an air-tight container. 

You can make 15 pieces.

Health quotient. Black sesame seeds have anti-ageing properties, fight heart disease and cholesterol, and improve digestion. They are rich in vitamin B, zinc, iron, calcium, lignans and phytochemicals. 

Black rice and almonds

Ingredients

 1 cup black rice 
 2 tbsp butter 
 1/4 cup chopped onion 
 1/4 cup slivered almonds 
 1 3/4 cups water 
 1 chicken or vegetable stock cube, or fresh stock

Preparation guide

Melt butter in a saucepan over medium heat. Add black rice, onion, and almonds; cook and stir until lightly toasted, five to ten minutes. 

Add water and the cube or stock and bring to a boil. Reduce heat to low, cover, and simmer until rice is tender and liquid is absorbed. It should take 30 minutes. Makes four portions.

Health quotient. Black rice is a gluten-free grain, making it a good choice for those allergic to gluten.
It has more antioxidants than any other type of rice. In the ancient world, it was reserved for royalty. It is a whole grain, and contains dietary fibre and protein, making it far healthier than polished white rice. It slows down the absorption of sugar into blood, helping to prevent diabetes.

Fig and chicken

Ingredients

 4 skinless, boneless chicken breast halves 
 1/2 tsp salt 
 1/4 tsp freshly ground black pepper 
 1 tbsp olive oil 
 1 tbsp butter 
 3/4 cup chopped onion 
 1/2 cup chicken stock 
 1/4 cup balsamic vinegar 
 2 tsp soy sauce 
 1 ½ tbsp mixed herbs
 1/2 cup finely chopped figs 

Preparation guide

Sprinkle both sides of chicken evenly with herbs, salt and pepper. Heat oil in a large, non-stick pan over medium-high heat. Add chicken. Cook for six minutes on each side or until done. Remove from pan; keep warm.

Add butter to the pan, then add onion and sauté for three minutes. Add stock, vinegar, soy sauce, and figs. Simmer until sauce is reduced to 1 cup (about three minutes). Add 1/4 teaspoon salt. Cut chicken breast halves lengthwise on the diagonal into slices. Serve sauce over chicken.

Health quotient. Figs are a good source of minerals such as magnesium, manganese, copper, and potassium. They also contain vitamins K and B6. This fibre-rich dish helps to fight constipation, lowers blood pressure and helps regulate the processing of sugar. It also enables weight loss and reproductive health.