Ber Fruit (Jujube): Benefits, Nutritional Profile, and More

Ber Fruit (Jujube) has a sweet, crunchy texture and offers immense health benefits. 

Ber fruit (jujube), scientifically known as Ziziphus mauritiana, is native to South Asia but is now cultivated worldwide. 

Stay on this page to learn more about the fruit's health benefits, uses, and side effects. Let’s get started! 

Role and Importance of Ber Fruit in China

Ber fruit, or Chinese jujube, has been cultivated in China for over 4000 years. Its role and importance include: 

1. In China, jujube is considered a symbol of prosperity, good fortune, and fertility. 
2. It has healing properties and is greatly used in traditional medicine. 
3. In China, people relish fresh jujube as a snack during harvest season. 
4. Dried jujube, known in Chinese as Hong Zao, is widely used in soups, teas, and desserts. 
5. In traditional Chinese medicine, jujube is called Da Zao. It helps boost immunity, reduce stress and anxiety, and support digestive health. It is commonly found in supermarkets, pharmacies, and online stores. 

Nutritional value of Ber Fruit (Jujube)

A 100-gram serving of the berry fruit contains: 

Calories	79 kcal
Total Fat	0.2 g
Cholesterol	0%
Sodium	3 mg
Potassium	250 mg (7% of Daily Value)
Total Carbohydrates	20 g (6% of Daily Value)
Protein	1.2 g (2% of Daily Value)
Vitamin C	115% (2% of Daily Value)
Iron	2%
Cobalamin	0%
Calcium	2%
Vitamin B6	5%
Magnesium	2%

Below is a detailed explanation of the 100 g nutritional profile (Jujube fruit.

Jujube contains vitamins, minerals, and other essential nutrients. This makes it a superfruit to include in your daily diet. The nutrient-rich profile makes it a go-to fruit for everyone to improve health and overall well-being. 

1. Calories: Ber fruit is low in calories, making it an ideal snack for those looking to control their calorie intake. 
2. Carbohydrates: Ber fruit provides instant energy. It contains about 20–30% carbohydrates, most of which are sugars. 
3. Dietary Fiber: Ber fruit contains a high fiber content. Hence, its intake can support digestion and promote gut health. 
4. Proteins and Fats: Ber fruit contains only 1.2 g of protein and is almost fat-free. 
5. Vitamins: The vitamin composition of the ber fruit is as follows: 

• Vitamin A in Ber fruit promotes skin vitality and helps maintain eye health. 

• B vitamins and C help treat bleeding disorders, burning sensations, and thirst. Ber leaves' antipyretic activity, when applied, helps treat fever. Additionally, vitamin C improves immunity and keeps oxidative stress at bay. 

6. Minerals: Ber fruit is an excellent source of minerals such as calcium (Ca), magnesium (Mg), sodium (Na), potassium (K), and iron (Fe). These minerals can do wonders for your health: 

• Potassium is good for heart health and also helps regulate blood pressure. 
• Iron: Ber fruit (Jujube) is a rich iron source, promoting hemoglobin production and preventing anemia. 
• Calcium and magnesium: Their presence is vital for bone development and maintenance at all stages of life and for muscle function. 

Isn’t the nutritional composition of the ber fruit (Jujube) amazing? Its intake can be one step towards better health and well-being. 

10 Health Benefits of Ber Fruits (Jujube) 

Now, let’s explore the various health benefits of the ber fruit (Jujube), which makes this tiny fruit a nutritional powerhouse. 

• Helps boost immunity: Ber fruit is known to strengthen the immune system. It contains vitamin C that enables the body to fight off infections and diseases. Besides, it promotes collagen production, which supports quick healing from wounds. 

Also read: https://redcliffelabs.com/myhealth/gut-health/relationship-between-gut-and-immunity/ 

• Helps maintain digestive system: Ber fruit contains dietary fiber, which particularly aids in maintaining a healthy digestive system. The fruit may be tizane, but its consumption can help relieve constipation, promote bowel regularity, and support a healthy gut. 
• Reduce cravings: Ber is low in calories and high in fiber. Hence, its intake can keep you full longer, reducing hunger pangs. If you are thinking of losing weight, the fruit can be a valuable addition to the diet.

General tips to reduce cravings:

Below are five tips to control your food cravings: 

• Consume a variety of foods. 
• Distract yourself
• Stay hydrated
• Manage stress
• Get enough sleep. 

• Ber fruit promotes healthier and clearer skin. Ber fruit contains antioxidants, such as vitamin C, which helps combat free radicals and thus promotes clearer and healthier skin. 
• Reduces anxiety: Ber fruit is sweet. Its calming effects on the nervous system work as a natural remedy for anxiety and insomnia. Thus, its consumption is good for mental health. 
• Helps regulate blood pressure levels: As hinted above, the fruit contains potassium, which helps regulate blood pressure levels. Besides, the fiber content in the fruit helps reduce cholesterol levels. These are contributing factors to maintaining good heart health. 
• Promotes bone strength: The trio of calcium, phosphorus, and magnesium contributes to bone development and reduces the risk of osteoporosis. Eating fruit can help older adults deal with calcium deficiency. 

5 ways to improve bone strength

Listed below are five ways to improve bone strength:

• Eat a lot of vegetables. 
• Increase intake of vitamin D and vitamin K
• Consume enough protein.
• Manage weight
• Eat high-calcium foods
• Jujube contains anti-inflammatory properties. Flavonoids, saponins, and polysaccharides may help reduce inflammation and protect against chronic diseases like arthritis and asthma.
• Helps prevent anemia: Ber fruit is rich in iron, which enhances the production of red blood cells (RBC) and maintains healthy blood circulation. Eating the fruit can help those who suffer from iron deficiency anemia. 
• Improves Respiratory Health: Jujube contains soothing properties that help relieve coughs, sore throats, and other respiratory issues. It also reduces inflammation in the respiratory tract and clears congestion. 

How can you use the fruit (Jujube)?

After learning about the health benefits of the ber fruit, it’s time to understand the different uses of the ber fruit to obtain maximum benefits. 

1. Consume it fresh: Ber fruit can be eaten straight off the tree. Its sweet, slightly tart taste makes it a quick, ready-to-eat snack. 
2. Dried Jujube: A dried jujube is equally tasty. Dried jujube is often used in traditional Chinese medicine and cooking. You can use dried jujube in teas or desserts, or eat it as a healthy snack. 
3. Jujube herbal tea: Drinking jujube herbal tea can provide instant relaxation. The fruit is simmered with water and ginger to make a warm, comforting tea that can relax your senses and fight insomnia. 
4. Pickles and Chutneys: Ber fruit is a main ingredient in pickles and chutneys in South Asia. When combined with other spices, the fruit's tart flavor creates a delicious condiment that you can enjoy with meals. 
5. Jujube spread: Make jujube spread. Boil the fruit and blend it into a smooth texture. Use the jujube paste in desserts or as a spread on bread. To enhance the taste, you can also add nuts to the paste. 
6. Medicinal Use In Ayurveda and traditional Chinese medicine, it is believed to have calming and nourishing properties. Thus, making it a valuable ingredient in tonics and herbal formulations.
7. Cosmetic Use: Do you know that jujube extracts are increasingly used in skincare products? It is because the fruit contains antioxidants and has moisturizing properties. Jujube oil can do wonders for your hair and skin. 

How do you select and store the ber fruit (Jujube)? 

Below are the tips regarding the selection of store-bought fruit:

• Select fresh, firm, and unblemished jujube. 
• Its skin should be smooth. The fruit should feel heavy for its size. 

After selection

• Store fresh jujube. Keep it in a cool, dry place. 
• You can also refrigerate them. It extends their shelf life.
• Dried jujube can be kept in airtight containers for several months. 

5 Possible Side Effects of Ber Fruit (Jujube)

Though ber fruit offers immense health benefits. It is vital to know the potential side effects of overconsumption. 

1. Digestive Issues: Eating too much fruit can cause gas, bloating, diarrhea, or stomach cramps. 
2. Allergic reactions: Some individuals may experience allergic reactions such as hives, itching, or swelling. 
3. Low blood pressure: Excessive intake of ber fruit may lead to low blood sugar levels, especially when combined with blood sugar-lowering medications. 
4. Kidney Stress: Consuming large quantities of ber fruit may contribute to kidney stone formation. 
5. Impact on dental health: Frequent consumption, especially dried jujube, without brushing, can contribute to tooth decay. 

Take Home

Ber Fruit, or jujube, is everyone’s favorite. It is a nutrient-packed fruit that offers a wide range of health benefits. It includes improving digestion, boosting immunity, enhancing skin health, and supporting heart function. Its rich nutritional profile makes it a versatile fruit that you can enjoy fresh, dried, or as a part of culinary creations. 

Frequently Asked Questions: Ber Fruit (Jujube)

1. What do we call ber fruit in English?

Ber fruit is called jujube fruit. Ber fruit is small, sweet in taste, and wrinkled in skin. It is often used in culinary and medical applications. 

2. What is jujube called in India?

In India, the jujube fruit is called Ber. Other names are Indian Plum and Indian Jujube. Nevertheless, Ziziphus mauritiana is called dunks, Chinese apple, and Chinese date. It belongs to the family Rhamnaceae. 

3. Why should I eat ber fruit?

Ber fruit contains essential vitamins and minerals. Consuming it can help boost immunity, promote sleep, prevent cancer, promote weight loss, and relieve constipation. 

4. What are the side effects of the ber fruit?

The side effects of the ber fruit include drowsiness, diarrhea, reduced appetite, bloating, and gas. 

5. Is ber fruit good for people with diabetes?

Yes, eating Ber fruit (jujube) is safe for people with diabetes. The fruit contains blood sugar-lowering activity, which reduces the risk of complications related to diabetes.