Tamarind (scientific name: Tamarindus indica), also known as tamarind, tamarind, sour fruit, sour seed, asparagus, nine-layer bark, Thai sweet horn, sour plum tree, asen fruit
What is tamarind?
Tamarind is a hardwood tree scientifically known as Tamarind indica.
It is native to Africa, but also grows in India, Pakistan, and many other tropical areas.
The tree produces bean-like pods filled with seeds surrounded by fibrous pulp.
The flesh of the young fruit is green and sour. As it matures, the juicy pulp turns to a mushy consistency and becomes more sour and sweet.
Interestingly, tamarind is sometimes called "Indian date."
How is it used?
This fruit has many uses, including culinary, health and household uses.
culinary use
Tamarind pulp is widely used in cooking in South and Southeast Asia, Mexico, the Middle East, and the Caribbean. The seeds and leaves are also edible.
It is used in sauces, marinades, chutneys, drinks and desserts. It is also an ingredient in Worcestershire sauce.
Medicinal uses
Tamarind plays an important role in traditional medicine.
In drink form, it is commonly used to treat diarrhea, constipation, fever, and malaria. The bark and leaves can also be used to promote wound healing.
Modern researchers are now studying the plant's potential medicinal uses.
The polyphenols in tamarind have antioxidant and anti-inflammatory properties. These protect against diseases such as heart disease, cancer, and diabetes.
home use
Tamarind pulp is also used as a metal polish. It contains tartaric acid, which helps remove tarnish from copper and bronze.
It has high nutritional content
Tamarind is rich in many nutrients. One cup (120 g) of pulp contains:
- Magnesium: 26% of the Daily Value (DV)
- Potassium: 16% of daily value
- Iron: 19% of daily value
- Calcium: 7% of daily value
- Phosphorus: 11% of daily value
- Copper: 11% of DV
- Vitamin B1 (Thiamine): 43% of daily value
- Vitamin B2 (riboflavin): 14% of daily value
- Vitamin B3 (niacin): 15% of daily value
It contains trace amounts of:
- Vitamin C
- Vitamin K
- Vitamin B6 (pyridoxine)
- folic acid
- Vitamin B5 (pantothenic acid)
It also contains 6 grams of fiber, 3 grams of protein, and less than 1 gram of fat. Contains a total of 287 calories.
Almost all of those calories come from sugar—but whole fruit often contains a lot of natural sugar. Despite its high sugar content, tamarind pulp is considered a fruit and not added sugar.
Added sugar has been linked to metabolic syndrome and type 2 diabetes, and is what the Dietary Guidelines for Americans recommend limiting.
It also contains polyphenols, which are naturally occurring plant compounds that provide health benefits. Many of these act as antioxidants in the body.
Different forms of tamarind
Tamarind is available in prepared forms, such as candies and sweet syrups.
You can also find pure fruit in three main forms:
- Raw pods. These pods are the least processed form of tamarind. They are still intact and can be easily opened to remove the pulp.
- Press blocks. To make these, the husks and seeds are removed and the pulp is compressed into chunks. These blocks are just one step away from growing tamarind.
- Concentrates. Tamarind concentrate is the boiled pulp of the fruit. Preservatives can also be added.
Its antioxidants may promote heart health
This fruit can promote heart health in a variety of ways.
It contains polyphenols such as flavonoids, some of which can help regulate cholesterol levels.
One study in hamsters with high cholesterol found that tamarind fruit extract reduced total cholesterol, LDL cholesterol, and triglycerides.
Another in vivo animal study found that antioxidants in the fruit can help reduce oxidative damage to LDL cholesterol, a key driver of heart disease.
It is rich in beneficial magnesium
Tamarind is also relatively high in magnesium.
One ounce (30 grams), or just under 1/4 cup, of pulp provides 5% of the DV.
Magnesium has many health benefits and plays a role in more than 600 body functions. It can also help lower blood pressure and has anti-inflammatory and anti-diabetic effects.
However, up to 20% of Americans don't get enough magnesium.
It may have antifungal, antiviral and antibacterial effects
Tamarind extract contains natural compounds that have antibacterial properties.
In fact, research shows that this plant may have antifungal, antiviral, and antibacterial activity.
It is also used in traditional medicine to treat diseases such as malaria.
The antibacterial effect of tamarind is attributed to a compound called lupeol.
Tamarind candies may lead to unsafe levels of lead
Exposure to lead is dangerous, especially for children and pregnant women. It can damage the kidneys and nervous system.
The U.S. Centers for Disease Control and Prevention (CDC) cited tamarind sugar as a cause of several cases of lead poisoning in 1999.
The fruit itself does not contain lead. However, because it is acidic, it may cause lead to leach into food from some ceramic containers.
Although it contains fewer calories and less sugar than many other types of candy, it's still candy - making it the least nutritious form of tamarind.
How to eat tamarind
You can enjoy this fruit in many ways.
One is to simply eat the fruit from the raw pod, as shown in this video.
You can also use tamarind paste in cooking. You can prepare it from the pods or buy it as chunks.
The paste is usually mixed with sugar to make candy. Tamarind can also be used to make condiments such as chutney.
Alternatively, you can use frozen, unsweetened pulp or sweetened tamarind syrup for cooking.
You can also use this fruit instead of lemon to add sourness to savory dishes.
generalize
Tamarind is a popular sweet and sour fruit around the world.
It contains many beneficial nutrients.
The two best ways to enjoy this fruit is to eat it raw or use it as an ingredient in delicious dishes.
