Tamarind er en sur-søt fruktpute. Det brukes mye i indiske og afrikanske retter. Den brukes også i noen få asiatiske og Midtøsten-preparater.

Tamarind gir en rett søt smak til en tallerken. Ekstraktene av denne frukten har blitt brukt i gammel medisin for å behandle slangebitt, malaria, diabetes, forstoppelse og flere akutte og kroniske tilstander.

I dette innlegget vil vi utforske mer om tamarind og de forskjellige måtene du kan inkludere den i kostholdet ditt.

Hva er Tamarind?

Tamarind ( Tamarindus indica ) treet er innfødt i tropisk Afrika. Den ble introdusert for mange år siden til India. Indianere adopterte det så godt at det ble (nesten) urfolk til landet deres. Navnet stammer fra et persisk ord kalt tamar-I-hind (som betyr 'indisk dato') (1).

Det kalles 'tamarindo' på spansk og portugisisk og 'tamarin', 'tamarinier', 'tamarinier des Indes' eller 'tamarindier' ​​på fransk. Det er 'tamarinde' på tysk og 'tamarandizio' på italiensk. Det er kjent som 'ambli', 'imli', 'chinch' eller tamarind i India. I Kambodsja er det 'ampil' eller 'khoua me' og 'ma-kharm' i Thailand. På vietnamesisk er det bare 'meg'. Den brukes i forskjellige retter over hele verden, derav flere navn.

Opprinnelse til Tamarind

Tamarind tar feil for å ha en indisk opprinnelse. Dens botaniske navn, indica, støtter også denne myten. Imidlertid ble treet naturalisert på Hawaii rundt 1797.

Tamarind antas å ha blitt introdusert i det tropiske Amerika, Bermuda, Bahamas og Vestindia mye tidligere.

Det langsomt voksende, enorme tamarindetreet bærer frø som frukt. Disse belgene inneholder veldig surt (og supertangent) kjøtt. De myke, hvite, underutviklede frøene er innhyllet i disse belgene.

Når de modnes, blir belgene saftige. Massa blir brun, klebrig og fiberholdig. Den ytre huden blir til et lett sprukket skall. Frøene blir harde og skinnende brune.

Både rå og moden tamarindfrukt brukes mye i matlagingen. Den ble brukt som krydder i karriretter, sauser, pestoer og fall. Tamarind er også tilberedt med ris, fisk og kjøtt som en sentral ingrediens i noen retter.

Med andre ord finner tamarind veien inn i nesten alle kjøkken.

Men hva kan være årsaken til den globale populariteten? Det kan vel ikke bare være på grunn av smaken?

Ekte. Tamarind er kjent for sine flere terapeutiske egenskaper. Det fungerer som et utmerket avføringsmiddel og karminativ. Den har også sterke antiinflammatoriske og antiseptiske egenskaper.

Tamarind brukes tradisjonelt til behandling av magesmerter, diaré, dysenteri, sårheling, betennelse og feber (1). Det antas også å hjelpe til med behandling av leddsmerter, ondt i halsen, astma, hovne ledd, konjunktivitt og hemoroider.

Den neste delen handler om fordelene med tamarind. Sjekk det ut!

7 helsemessige fordeler av Tamarind

Tamarind er et kjent hjemmemedisin for å håndtere forstoppelse, diabetes, hudhelse og mikrobielle infeksjoner. Det er også bevist å hjelpe vekttap og forhindre hjerte- og karsykdommer. La oss validere denne troen med noe vitenskapelig bevis.

1. Kan redusere leverskade

Kronisk betennelse i kroppen påvirker indirekte leveren din. I en studie fikk rotter med leddgikt tamarindfrøekstrakt. Resultatene viste en reduksjon i oksidativt stress i leveren (2).

De aktive procyanidinene i tamarindekstrakt motvirket skade på frie radikaler i leveren. Uttømming i nivåene av inflammatoriske markører, som glutation, total tioler, glutationperoksidase og reduktase, ble også bemerket (2), (3).

Mineralene som finnes i tamarind - som kobber, nikkel, mangan, selen og jern - er involvert i å forbedre kroppens forsvar mot oksidativt stress. Selen, sammen med vitamin E, beskytter lipidinnholdet i leverceller mot angrep av frie radikaler (3).

2. Kan bidra til å eksfoliere og lette huden din

Massen av tamarindfrukt har blitt brukt som en naturlig hudskrubb siden gamle dager. Det fremmer jevnere og lysere hud på grunn av tilstedeværelsen av alfa-hydroksylsyrer (AHA). AHAene i tamarindmasse inkluderer vinsyre (8-23,8%), melkesyre (2%), sitronsyre og eplesyre. Disse AHAene, sammen med pektin og invertert sukker, gir fuktighet og fukter huden din (4).

Tamarindmasse sies å ha hudens lysegenskaper. En studie med 11 mannlige frivillige ble utført for å undersøke effekten av tamarindfrøekstrakt på hudtonen. Frøekstrakten ble påført / massert to ganger om dagen på kinnene i 12 uker (4), (5).

Det var en relativt reduksjon i hudinnholdet i melanin og talg da testproduktet ble påført. Dette kan tilskrives tilstedeværelsen av antioksidante polyfenoler i tamarind. Disse forbindelsene eliminerer frie radikaler i kroppen din og reduserer dermed indirekte melanininnholdet i huden din (5).

3. Kan hjelpe vektkontroll

Fedme er knyttet til hjerte-, lever-, nyre- og flere metabolske forstyrrelser. Forskere har studert effekten av tamarind på vektkontroll og fedme i rotteundersøkelser. Tamarindmasse ble funnet å senke dårlig kolesterol (LDL) og øke innholdet av godt kolesterol (HDL) i plasma (6).

Denne anti-fedmeeffekten ble sett da rotter på et fettfattig kosthold fikk 5, 25 eller 50 mg / kg tamarindmasseekstrakt oralt i 10 uker. Denne studien resulterte også i vekttap hos disse rottene (6).

Videre reduserte dette ekstraktet aktiviteten til fettsyresyntase (FAS). FAS er et enzym som fremmer dannelsen av fettvev i kroppen din. Det forhindrer også oksidasjon av lipider av frie radikaler. Rotterstudien demonstrerte også antioksidantegenskapene til dette ekstraktet (6).

Ekstraktet kan indusere gunstige effekter hos fedmeinduserte rotter. Ytterligere studier er nødvendige for å forstå hvilke andre forbindelser i planten som bidrar til denne fordelen.

4. Kan lindre magesmerter og forstoppelse

Tamarind har tradisjonelt blitt brukt som avføringsmiddel fordi den har store mengder eplesyre og vinsyre. Tamarind inneholder også kaliumbitartrat, som sammen med andre aktive ingredienser lindrer forstoppelse (7).

Forstoppelse og diaré forårsaker ofte magesmerter. Tamarindbark og rotekstrakter har vist seg å være effektive for å kurere magesmerter. I Nigeria spises bløtlagt tamarind for å takle forstoppelse (7).

Rasam er et sørindisk preparat som er laget av krydder, tamarind, spisskummen, svart pepper og sennep. Den spises med ris for å fremme fordøyelsen (8).

5. Kan kontrollere hypertensjon og fremme hjertehelse

The dried pulp of tamarind fruits was found to have anti-hypertensive effects. Tamarind pulp has been found to reduce diastolic blood pressure at a dose of 15 mg/kg body weight (9).

Animal studies have demonstrated the anti-atherosclerotic effect of this fruit. Thus, tamarind extract has a high potential to lower the risk of atherosclerosis (clogging of arteries) in humans as well (10).

The fruit extract was able to heal atherosclerotic lesions in hamsters. Moreover, active tamarind molecules possess anti-inflammatory effects. They can tone down the severity of atherosclerosis and several cardiovascular diseases (10).

6. May Help Manage Diabetes and Hyperglycemia

Tamarind brought down the blood sugar levels in diabetic rats. This fruit could neutralize hyperglycemia even in rats that had severe diabetes (10), (11).

One of the major causes of diabetes is inflammation of pancreatic cells, especially those cells that produce insulin (beta cells). Since tamarind can inhibit the production of pro-inflammatory chemicals like TNF alpha, it can protect the pancreas from inflammation-induced damage (11), (12).

The seeds of this fruit can boost the neogenesis (production of new cells) of pancreatic beta cells. This may restore the ability to produce required amounts of insulin in patients with diabetes (10), (12).

7. Can Help Prevent Malaria And Microbial Diseases

Tamarind has been used as a febrifuge (fever control medicine) in traditional medicine. African tribes in Ghana use the leaves of tamarind to treat malaria (10).

This fruit also has a broad-spectrum of antimicrobial properties (10).

Extracts of tamarind have shown significant inhibitory effect against Burkholderia pseudomallei , Klebsiella pneumoniae,Salmonella paratyphi , Bacillus subtilis , Salmonella typhi , and Staphylococcus aureus (10).

Various parts of this plant have been used to cure malaria. Similar fevers caused due to bacterial infections can also be managed with tamarind extracts. Its anti-inflammatory and antioxidant properties could play a critical role in such cases.

Did You Know?

Tamarind has proven anti-venom properties. It is widely used as a remedy against snake bites in India.

Its extract prevents edema, hemorrhage, and rapid blood clotting in victims.

Moreover, tamarind seeds can inhibit several enzymes that are involved in venom response in your body (10).

In India and Africa, tamarind is used as an aphrodisiac. Rat studies demonstrated the effect of this fruit extract on sexual drive and arousal. Male rats showed an increase in sperm count and motility.

Tamarind extract has low toxicity and is safe up to an oral dose of 2000 mg/kg (13).

Tamarind is a household name. This sour-sweet fruit is a staple in several cuisines. Its integral place in the kitchen is because of its excellent nutritional value. Check out the next section to find out more.

Nutritional Value of Tamarind

The values in the brackets include the daily value of the particular nutrient the serving of the ingredient meets .

NUTRITIONAL VALUE PER 1 CUP, PULP 120 g
Nutrients	Units	Quantity
Water	g	37.68
Energy	kcal	287
Energy	kJ	1200
Protein	g	3.36
Total lipid (fat)	g	0.72
Ash	g	3.24
Carbohydrate, by difference	g	75.00
Fiber, total dietary	g	6.1
Sugars, total	g	46.56
Minerals
Calcium, Ca	mg	89
Iron, Fe	mg	3.36
Magnesium, Mg	mg	110
Phosphorus, P	mg	136
Potassium, K	mg	754
Sodium, Na	mg	34
Zinc, Zn	mg	0.12
Copper, Cu	mg	0.103
Selenium, Se	mg	1.6
Vitamins
Vitamin C, total ascorbic acid	mg	4.2
Thiamin	mg	0.514
Riboflavin	mg	0.182
Niacin	mg	2.326
Pantothenic acid	mg	0.172
Vitamin (B6)	mg	0.079
Folate, total	mg	17
Folate, food	mg	17
Folate, DFE	µg	17
Choline, total	mg	10.3
Vitamin A, RAE	µg	2
Carotene, beta	µg	22
Vitamin A, IU	IU	36
Vitamin E (alpha-tocopherol)	mg	0.12
Vitamin K (phylloquinone)	µg	3.4

(Source: United States Department of Agriculture)

Tamarind contains a variety of biologically active phytochemical compounds. Predominantly, it contains catechin, epicatechin, proanthocyanidins, apigenin, luteolin, naringenin, taxifolin, eriodictyol, and other phenolic polymers (14).

Tamarind leaf pulp contains pipecolic acid, nicotinic acid, 1-malic acid, geraniol, limonene, pipecolic acid, lupanone, lupeol, orientin, isoorientin, vitexin, isovitexin, cinnamates, serine, pectin, tannins, and glycosides (7).

Tamarind fruits commonly contain tannins, succinic acid, citric acid, tartaric acid, and pectin. Its seeds contain campesterol, beta-amyrin, beta-sitosterol, oleic acid, palmitic acid, linoleic acid, and eicosanoic acid. Cellulose, albuminoid amyloids, and phytohemagglutinin were also found in traces (7).

The phytochemicals and nutrients of tamarind act in synergy to produce its miraculous benefits.

Aren’t you excited to use tamarind in your cooking? Here are a few tips on how to use and store tamarind.

How To Use And Store Tamarind

There are various ways you can use tamarind in your cooking.

One of the simplest ways to extract the pulp of this fruit is by soaking it.

• Soak a small piece of tamarind in warm water.
• Leave it in the water for about 10 minutes until it softens. Squeeze and squish the tamarind piece with your fingers.
• Strain the juice and discard the pulp.

The next method takes a bit longer. You will need to soak, refrigerate, and extract the pulp.

• Place a handful of semi-dried tamarind pieces in a glass container that has a lid.
• Pour enough drinking water to immerse the pieces.
• Close the lid and place the container in the refrigerator.
• Leave it overnight. By the next morning, the chunks of tamarind will soften and be ready to use.
• Squeeze sufficient pulp and store the rest of the soft tamarind.
• Cover the container once you are done. Let the rest remain in the refrigerator until it lasts.

Now comes the elaborate and (a little) messier way of extracting the pulp. In this method, you soak, squeeze, and boil the tamarind.

• Add 5-6 ounces of tamarind pieces and 2 cups of water to a microwave-safe bowl.
• Heat it in the microwave for about a minute until the pieces soften.
• Let the contents cool down completely.
• Once cooled, squish out the pulp from the soaked tamarind pieces using your fingers.
• Add small amounts of water and keep squeezing the pulp until the yield ceases.
• You will have a slurry of tamarind pulp in water.
• Run the slurry through a mesh/sieve/strainer to collect the juice in a colander.
• Add more water to the remaining pulp in the sieve and squeeze it to extract the last traces of tamarind juice.
• You should only be left with the fiber and seeds from the fruit when you are done.
• Discard the solid waste and transfer the juice to a saucepan.
• Boil the contents for 1-2 minutes.
• Reduce the heat to a simmer for 5 minutes. The juice should thicken to a soupy-syrupy consistency by now.
• Remove from heat and let it cool completely.
• Pour the fresh tamarind syrup into a clean, sterile jar.
• Refrigerate until the next use.
• Use a clean, dry spoon to take out the tamarind syrup.
• Refrigerate the rest. Don’t leave the spoon/ladle in the bottle.

This way, tamarind extract can last up to three months. If you use tamarind in your cooking every day, the above method is probably the best. It saves you time and effort without compromising on the taste.

You can try the method you prefer and enjoy the benefits of tamarind. Including tamarind in your food can fulfill the recommended daily requirement of several minerals like iron, zinc, magnesium, and calcium.

Tamarind also has medicinal uses. It could be used in the form of a beverage to treat constipation or fever. Its bark and leaves may also be used to promote wound healing. However, more research is warranted in this regard.

Different Forms Of Tamarind

There are two major forms of tamarind. The most common form is the one that tastes sour. The other form is sweet tamarind that is usually grown in Thailand.

Tamarind can be consumed fresh, both in its ripe or unripe forms. It also can be processed into different products. Tamarind juice has similar benefits, as discussed in this post.

Though tamarind is medicinally very relevant, excess intake can cause problems. In the following section, we will look at the possible side effects of tamarind.

Does Tamarind Have Any Side Effects Or Risks?

The World Health Organization (WHO) considers tamarind fruit to be safe and non-toxic. Rat studies have shown no mortality/toxicity even after the administration of 5000 mg/kg and 3000 mg/kg doses of its extract (15).

However, your kidneys may be affected by mineral overload. It would be better to consult a nutritionist/healthcare provider to decide on the upper limit of tamarind intake for you (15).

There is insufficient data to understand the safety of consuming tamarind for pregnant and nursing women.

Also, if you are on anti hypertensive or anti-diabetic drug medication, it is better to consume only small amounts of this fruit extract. Some may advise you against its usage. However, none of these claims have been proven.

Conclusion

Tamarind is the central ingredient of Indian and several indigenous Asian dishes. Traditional medicine considers this fruit and its parts a remedy for a host of conditions.

Its leaves, fruit, seeds, bark, stems, branches, and flowers (almost every part) have high therapeutic value. The anthocyanins, proanthocyanidins, catechins, tannins, polyphenolic acids, minerals, vitamins, sugars, and other phytonutrients make tamarind an ingredient you cannot miss.

Expert’s Answers for Readers Questions

Is it good to eat tamarind every day?

Yes. Tamarind is rich in nutrients, and including it in your everyday diet can improve your health in the long run.

Is tamarind good for sleep?

Some believe that the high magnesium content in tamarind may help promote sleep. The mineral is believed to relax nerves. However, there is lack of scientific evidence to back this up.

Does tamarind help treat kidney stones?

There is no research that links tamarind to treating kidney stones. Excess intake of tamarind may, in fact, overload your kidneys with the minerals.

Is tamarind good for migraine?

There is no scientific backing to prove that tamarind can help migraines.

15 sources

Stylecraze har strenge retningslinjer for innkjøp og er avhengig av fagfellevurderte studier, akademiske forskningsinstitusjoner og medisinske foreninger. Vi unngår å bruke tertiære referanser. Du kan lære mer om hvordan vi sikrer innholdet vårt er nøyaktig og oppdatert ved å lese redaksjonelle retningslinjer.

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