Eating Jamun in Pregnancy: Is It Safe, Health Benefits & Precautions

Eating Jamun During Pregnancy

Medically Reviewed By
Gayatri Dawda (Nutritionist)
View more Nutritionist Our Panel of Experts

Jamun, also known as java plum or black plum, is a popular Indian berry that is known for its numerous health benefits. If you are craving jamun during pregnancy, you may be wondering whether or not it’s safe to eat when expecting. In addition to being delicious and low in calories, black jamun holds a treasure trove of health benefits for expectant mothers. Jamun is one of those fruits that do your little one a world of good and are low in calories. Although you might not be able to indulge yourself in your favourite dishes, you’ll be happy to know that you’re allowed to eat jamun when you’re expecting.

Read on to find out its numerous benefits and when it’s suitable to eat black jamun during pregnancy.

Is It Safe to Eat Jamun When Pregnant?

Yes. It is safe to eat jamun when you’re pregnant. Jamun contains a lot of antioxidants and boasts of a dense nutrient profile which is beneficial for foetal development and well-being.

Nutritional Value of Jamun

Jamun, also known as java plum or black plum, not only delights the taste buds but also boasts impressive nutritional value. Packed with essential nutrients, this Indian berry contributes to overall health and well-being. Below is a tabular representation of the nutritional content of jamun per 100 grams:

Nutrients Value per 100 grams
Energy 60 kcal
Carbohydrates 15.56 g
Protein 0.72 g
Total lipid (fat) 0.23 g
Calcium 19 mg
Magnesium 15 mg
Phosphorus 17 mg
Potassium 79 mg
Sodium 14 mg
Iron 0.19 mg
Vitamin C 14.3 mg
Thiamine 0.006 mg
Riboflavin 0.012 mg
Niacin 0.260 mg
Vitamin B6 0.038 mg

Health Benefits of Eating Jamun During Pregnancy

Here are the health benefits of eating jamun (black plum) when you’re pregnant. 

1. Nutrient Profile

Jamun boasts of a nutrient profile that comprises calcium, vitamin C, iron, potassium, and antioxidants (1). These vitamins and minerals strengthen the bones and boost immunity.

2. Improves Digestion

Consuming jamun regularly helps with diarrhoea and ulcers. It also helps in dealing with Irritable Bowel Syndrome. These ailments will improve naturally, and you’ll feel the benefits of having a healthy stomach pretty soon.

3. Reduces the Risk of High Blood Pressure

Since jamun is high in potassium and antioxidants, you’ll be surging with energy throughout your pregnancy. It will also help with reducing the risk of high blood pressure. If you’re wondering how much potassium does jamun have, you get 50 mg of potassium from a 100g serving of jamun.

4. Improves Immunity

Since jamun boosts immunity and is rich in antioxidants, your body is protected against infections and diseases (2). The RBC (red blood cell) count also increases, thus preventing diseases like anaemia.

5. Develops Baby’s Vision

Jamun is popular for its high vitamin A content. Vitamin A is an essential nutrient required for promoting the development of the baby’s vision. 

6. Maintains Oral Health

Jamun is well known for its anti-bacterial properties and is effective in preventing various dental problems. Eating jamun during pregnancy helps maintain your oral health.

7. Promotes Cardiovascular Health

Let’s not forget the heart-healthy benefits of eating jamun. It regulates blood pressure levels, which in turn, substantially lowers your risk of heart attacks in the future. Jamun also reduces inflammation, thus, protecting the heart vessels.

8. Prevents Premature Delivery

Jamun has high magnesium content which is essential for avoiding premature deliveries, thus ensuring complete foetal growth and development.

9. Gestational Diabetes Management

Jamun is known for its ability to regulate blood sugar levels. The presence of bioactive compounds helps in managing gestational diabetes, a condition that some pregnant women may experience. Jamun for pregnancy can assist in maintaining stable blood glucose levels.

10. Rich in Dietary Fiber

Jamun is a good source of dietary fiber, which aids in preventing constipation, a common issue during pregnancy.

Risks of Consuming Jamun During Pregnancy

While jamun offers numerous health benefits, it’s essential to be aware of potential risks associated with the consumption of jamun fruit in pregnancy. Although generally safe in moderate amounts, excessive intake may lead to certain side effects. Here are some potential risks:

1. Blood Sugar Fluctuations

Jamun is known to lower blood sugar levels. Pregnant women with existing low blood sugar or gestational diabetes should monitor their levels closely to prevent hypoglycemia.

2. Allergic Reactions

Some individuals may be allergic to certain compounds in jamun. Allergic reactions can manifest as skin rashes, itching, or swelling. If you experience such symptoms, consult a healthcare professional immediately.

3. Digestive Issues

Excessive consumption of jamun may lead to digestive discomfort, including diarrhea or stomach cramps. Pregnant women, already prone to digestive issues, should moderate their intake.

4. Interference With Medications

Jamun’s potential to lower blood sugar levels may interfere with diabetes medications. Pregnant women on medication should consult their healthcare provider to ensure compatibility.

5. Overconsumption of Antioxidants

While antioxidants in jamun are beneficial, excessive intake may lead to an imbalance. This could affect the body’s natural processes and, in rare cases, may have adverse effects on pregnancy.

6. Calcium Absorption Interference

Jamun contains oxalates, which can interfere with calcium absorption. Pregnant women relying on a calcium-rich diet should be cautious about the oxalate content in jamun.

How Much Jamun Can You Eat Daily During Pregnancy?

Having a serving of jamun every day will help you and your baby gain all its health benefits. Do not eat more than two servings a day or aim to eat moderate portions daily, exceeding no more than 2 bowls of these berries. Consult your dietician or healthcare specialist to confirm your dietary requirements before adding jamun portions to your diet.

What Precautions to Take While Eating Jamun During Pregnancy?

Although jamun is safe to eat during pregnancy, there are a couple of precautions one must take.

  • Do not drink milk immediately after consuming this fruit.

DO NOT DRINK MILK AFTER JAMUNS

  • If you have diabetes, don’t eat too much jamun, as it has a hypoglycemic effect and causes clotting of blood.
  • While jamun is generally safe, excessive intake may lead to side effects. Stick to recommended serving sizes to ensure you enjoy the benefits without any adverse reactions.
  • Ensure that you wash jamun thoroughly before eating. This precaution helps remove any potential contaminants or pesticides, safeguarding both you and your baby from unnecessary risks.
  • Before adding jamun to your diet, especially if you have underlying health conditions, consult with your healthcare provider.

When Should Pregnant Women Avoid Jamun?

Jamun is often collected by shaking trees and picked from the ground. If the jamun is too damaged, not fresh, or not packed properly, please do not consume it.

How to Select Jamuns?

We come across jamun growing on trees in our surroundings quite often. It might be tempting for you or your kids to pick these up and bring a few home. As pregnancy makes you vulnerable, you need to avoid anything that can cause too much damage. Here are some guidelines for selecting handpicked jamun for consumption during pregnancy.

  • Avoid damaged, deformed, discoloured, or ‘odd-looking’ jamun.
  • Do not buy this fruit if it hasn’t ripened or if it has a hard texture.
  • Jamun has a short shelf-life of two days at room temperature. Make sure to pack them in mesh bags and refrigerate them. Refrigeration extends its shelf life up to two weeks.
  • If available, opt for organic jamuns. Organic fruits are grown without synthetic pesticides and fertilizers, reducing the risk of chemical residues.

How to Consume Jamun During Pregnancy?

Like any other fruit, jamun can be consumed raw. Make sure you properly wash the fruit before eating it. Another way you can include this nutritious fruit in your diet is by making delicious jamun recipes. Here are some simple recipes including one of making jamun smoothie that can be prepared in a few minutes.

1. Jamun Smoothie

Ingredients

  • 3/4 cups jamun (deseeded)
  • 2 cups yoghurt
  • Honey- as per taste
  • A few ice cubes

Recipe

  1. In a blender, add the jamun, yoghurt, and honey and blend it well.
  2. In a glass, add a few ice cubes and pour the delicious jamun smoothie.

2. Jamun Salad With Mint Dressing

Ingredients

  • 2 cups mixed salad greens (spinach, arugula, or lettuce)
  • 1 cup jamun berries, halved and deseeded
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons chopped walnuts
  • Fresh mint leaves for garnish

Mint Dressing

  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon honey
  • Salt and pepper to taste

Recipe

  1. In a large bowl, combine salad greens, jamun berries, cherry tomatoes, feta cheese, and walnuts.
  2. In a small bowl, whisk together olive oil, balsamic vinegar, honey, salt, and pepper to create the mint dressing.
  3. Drizzle the mint dressing over the salad and toss gently to coat evenly.
  4. Garnish with fresh mint leaves and serve as a refreshing and nutritious salad during pregnancy.

3. Jamun Sorbet

Ingredients

  • 2 cups ripe jamun berries, deseeded
  • 1/2 cup water
  • 1/4 cup sugar (adjust to taste)
  • 1 tablespoon lemon juice

Recipe

  1. In a blender, combine deseeded jamun berries, water, sugar, and lemon juice.
  2. Blend until smooth.
  3. Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions.
  4. Once churned, transfer the sorbet to a container and freeze for a few hours until firm.
  5. Scoop and enjoy this delightful jamun sorbet as a healthy and cooling treat during pregnancy.

FAQs

1. Can the consumption of jamun assist in managing bleeding gums in pregnant women?

Jamun, rich in vitamin C and antioxidants, may contribute to gum health. However, it’s essential to maintain overall oral hygiene, including regular brushing and dental check-ups, for managing bleeding gums during pregnancy.

2. Can jamuns cause acidity in pregnancy?

While jamuns are generally considered low in acidity, individual reactions may vary. Eating them in moderation is unlikely to cause acidity. However, if you have a history of acid reflux or sensitivities, it’s advisable to monitor your body’s response.

3. Is it safe to eat jamuns as a snack during pregnancy?

Yes, eating jamuns as a snack during pregnancy is generally safe and can be a nutritious choice. Jamuns provide essential vitamins and minerals. However, moderation is key, and it’s advisable to consult with your healthcare provider to ensure it aligns with your dietary needs.

4. Can you eat jamuns at night during pregnancy?

Yes, consuming jamun at night during pregnancy is safe, especially if it’s part of a well-balanced and healthy diet. However, be mindful of portion sizes and avoid overeating close to bedtime to promote better digestion. Always consider your individual health needs and consult with your healthcare provider for personalized advice.

A high nutrient profile, zero calories, and packed with antioxidants- jamun is good for pregnancy. Pregnancy requires eating foods that provide nourishment to the little one, and if you have a disciplined diet, you can consider adding java plum to your meals during pregnancy.

References/Resources:

1. Jahan. A; Jamun (syzygium cumini) a fruit with high nutritional and medicinal value; Research Gate; https://www.researchgate.net/publication/327836635_JAMUN_SYZYGIUM_CUMINI_A_FRUIT_WITH_HIGH_NUTRITIONAL_AND_MEDICINAL_VALUE; September 2018

2. Shrikanta. A, Kumar. A, Govindaswamy. V; Resveratrol content and antioxidant properties of underutilized fruits (Journal of Food Science and Technology); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288802/; May 2013

3. Ghosh. P, Pradhan. R, Mishra. S, et al.; Physicochemical and Nutritional Characterization of Jamun (Syzygium Cuminii); Current Research in Nutrition and Food Science; https://www.foodandnutritionjournal.org/volume5number1/physicochemical-and-nutritional-characterization-of-jamun-syzygium-cuminii/; April 2017

4. Java-plum, (jambolan), raw; Food Data Central; U.S. Department of Agriculture; https://fdc.nal.usda.gov/fdc-app.html#/food-details/168150/nutrients

5. Rizvi. M, Rabail. R, Munir. S, Qayyum. M, et al.; Astounding Health Benefits of Jamun (Syzygium cumini) toward Metabolic Syndrome (Molecules); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9654918/; November 2022

6. Swami. S, Thakor. N, Patil. M, Haldankar. P; Jamun (Syzygium cumini (L.)): A Review of Its Food and Medicinal Uses (Food and Nutrition Sciences); Scientific Research; https://www.scirp.org/html/11-2700420_21566.htm

7. Singh. S, Sharma. D; Chapter -3 Health Benefits of Syzygium cumini (Jamun) Seeds Chapter -3 Health Benefits of Syzygium cumini (Jamun) Seeds (Research trends in Food Technology & Nutrition); Research Gate; https://www.researchgate.net/publication/347260487_Chapter_-3_Health_Benefits_of_Syzygium_cumini_Jamun_Seeds_Chapter_-3_Health_Benefits_of_Syzygium_cumini_Jamun_Seeds

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