Tamarind, scientifically called Tamarindus indica, is a tropical tree from Africa and southern Asia. Its brown, pod-like fruits have a sweet and tangy pulp that’s used widely in cooking around the world. You can use tamarind pulp fresh or turn it into juice, brine, jams, or sweets. The seeds can be ground into flour for baking, and the flowers and leaves can flavor salads, soups, stews, and curries.
In tropical places like Bangladesh, India, Sudan, and Nigeria, tamarind has traditionally been used in folk medicine. It’s packed with nutrients like protein, carbohydrates, vitamins, and minerals, as well as some beneficial plant compounds. If you’re curious about how tamarind can be good for your health and want to explore new ways to use it, keep reading!
Plant foods such as fruits and vegetables contain antioxidants that help protect cells from damage caused by harmful molecules known as free radicals. Free radicals can cause “oxidative damage,” contributing to health issues like diabetes, cancer, and heart disease and can arise from natural body processes and external factors like tobacco, pollution, and UV rays.
Tamarind contains high levels of phenolic compounds—beneficial plant substances with antioxidant properties. Research shows tamarind flesh has more phenolics compared to fruits like avocado, jackfruit, mango, and longan. Tamarind’s pulp and leaves are also rich in antioxidants.
Most research into tamarind’s health benefits has been done in labs and with animals, not humans. Studies found a substance in tamarind seed kernels, PST001a, might fight tumors. Other plant compounds in tamarind, like flavonoids and tannins, have been shown to reduce blood sugar and cholesterol levels.
In one study involving people with glaucoma, an antioxidant supplement including tamarind helped lower oxidative stress. However, the study had limitations, such as a small number of participants and no placebo group, so more research is needed. Researchers believe this supplement might help prevent or delay glaucoma.
There are many areas where tamarind is being studied for potential health benefits, but more research in humans is needed to fully understand its various compounds and their effects.
Inflammation refers to symptoms like swelling, redness, warmth, pain, and stiffness – the body’s response to injuries or harmful substances. In addition to its antioxidants, tamarind has compounds with anti-inflammatory properties.
In a study lasting 90 days, researchers tested how an herbal mix of tamarind and turmeric affected people with knee pain after exercising. Participants either received 250 mg or 400 mg of the herbal treatment, or a placebo. Results showed those taking the herbal remedy had less knee pain and better walking speed and flexibility, with no major side effects, suggesting it might help with post-exercise pain.
Tamarind is not only tasty but also nutritious, providing essential nutrients like magnesium and thiamin (vitamin B1), covering 26% and 43% of the daily recommendations, respectively. It’s also a good iron source, meeting 19% of the daily needs.
Magnesium is crucial for over 300 body functions, including managing blood pressure and blood sugar and maintaining muscle and nerve function. Many in the U.S. don’t get enough magnesium, risking symptoms like poor appetite and fatigue. Thiamin helps convert food into energy and supports cell growth, while iron is vital for carrying oxygen throughout the body. Iron deficiency is a concern in groups with higher needs, such as children, teenage girls, and pregnant individuals.
It’s important to meet nutritional needs through food and supplement as needed. Tamarind can be a great part of a balanced diet, helping to cover nutritional gaps.
A half-cup of tamarind pulp offers 11% of the recommended daily fiber intake, while a whole cup gives you 22%. This is significant because many Americans don’t get enough fiber, which aids digestion, prevents constipation, and can help with weight management and reducing the risk of chronic diseases.
For a one-cup serving of tamarind pulp, you receive carbs, fiber, magnesium, and thiamin. It’s low in fat, has some protein, and provides a healthy amount of iron, phosphorus, potassium, copper, and several B vitamins. One cup has 287 calories, mainly from natural sugars typical in fruits, unlike added sugars, which are less healthy.
Some studies on animals suggest tamarind seed extract might lower fasting blood sugar levels, potentially influencing antidiabetic medication effectiveness. If you’re on such meds, monitor your blood sugar and talk to a healthcare provider about any dietary changes involving tamarind.
Because tamarind might lower blood sugar, it’s advised to stop consuming medicinal amounts at least two weeks before surgery. Combining tamarind with aspirin or ibuprofen might increase their absorption, so it’s best not to take them together to avoid interactions.
You can find tamarind as fresh or dried pods in Asian stores or online. Tamarind paste is also available. Store tamarind pods in a cool, dark place. To enjoy tamarind, break open the pod to reveal the pulp and seeds—eat the pulp but spit out the seeds. Alternatively, remove the pulp from the seeds for use in sauces, marinades, curries, chutneys, desserts, and drinks. Its tangy taste can replace lemon in recipes.
In the food industry, tamarind seeds are used to make a stabilizer called “jellose,” which thickens foods like cheese, ice cream, and mayonnaise. Tamarind kernel powder is used in other industries, including paper and textiles.
While research on tamarind is still evolving, it shows promise in reducing oxidative stress and inflammation. It can be enjoyed on its own or added to sweet and savory dishes and has diverse uses outside the kitchen.
