7 Health Benefits of Summer Fruit Kokum
Shweta kumari
September 29, 2023
Nutrition
In the heart of summer, nature offers us a bounty of delicious and refreshing fruits, each with its unique flavour and health benefits. One such gem of the season is Kokum, a lesser-known tropical fruit that is packed with goodness and bursting with flavour. While Kokum may not be as popular as some of its fruity counterparts, its exceptional nutritional properties and health-enhancing potential make it a star worth exploring.
This article sets out to unravel the hidden treasures of Kokum, shedding light on the reasons why this fruit deserves a place in your summer diet. From its rich array of vitamins and minerals to its impressive health benefits, Kokum has a lot to offer. Whether you’re seeking to beat the summer heat, improve your digestive health, boost your skin’s radiance, or simply tantalize your taste buds with a new and exciting fruit, Kokum has something for everyone.
Nutritional Profile Of Kokum
100 grams of kokum fruit contains
Energy(Kcal)-60
Carbohydrates(gms)-14.3
Protein(gms)-0.5
Fats(gms)-0.1
Iron(mg)-0.28
Magnesium(mg)-12
Potassium(mg)-46.93
Protein(gms)-0.5
Sodium(mg)-3.79
VitaminB6(mg)-0.18
Fibre(gms)-1.8
Zinc(mg)-0.21
Sugar(gms)-8.91
Calcium(mg)- 4.69
Health Benefits of Kokum
Kokum may be a relatively lesser-known fruit, but its health benefits are nothing short of remarkable. Here, we delve into the numerous ways in which Kokum can positively impact your well-being:
A. Weight Management
Appetite Suppression: Kokum contains hydroxy citric acid (HCA), a natural compound that has been linked to appetite suppression. Consuming Kokum may help reduce food cravings and promote feelings of fullness, making it an excellent ally in weight management.
Fat Metabolism: HCA in Kokum is also thought to inhibit an enzyme called citrate lyase, which the body uses to convert carbohydrates into fat. By doing so, Kokum may contribute to fat metabolism and potentially aid in weight loss efforts.
B. Digestive Health
Reducing Gastric Issues: Kokum has a long history of use in traditional medicine for its ability to alleviate digestive problems. It can help soothe acidity, indigestion, and other gastrointestinal discomforts, making it a go-to remedy for digestive relief.
Promoting Healthy Gut Microbiota: Kokum is rich in dietary fibre, which is essential for maintaining a healthy gut. The fibre content aids in regulating bowel movements, preventing constipation, and promoting the growth of beneficial gut bacteria.
C. Skin Health
Anti-Aging Properties: The antioxidants found in Kokum, such as vitamin C and garcinol, can help combat free radical damage. Regular consumption may contribute to youthful and radiant skin by reducing the appearance of wrinkles and fine lines.
Skin Disorders: Kokum’s anti-inflammatory properties make it beneficial for individuals dealing with skin conditions like acne, eczema, or psoriasis. It can help soothe skin irritations and reduce redness.
D. Cardiovascular Health
Lowering Cholesterol: Research suggests that Kokum may help lower LDL (bad) cholesterol levels due to its high antioxidant content and the presence of HCA. This can reduce the risk of heart disease.
Blood Pressure Regulation: Potassium in Kokum plays a role in regulating blood pressure by helping to maintain electrolyte balance. Including Kokum in your diet can support overall cardiovascular health.
E. Immune System Boost
Vitamin C Benefits: Kokum is a rich source of vitamin C, a powerful antioxidant known for its immune-boosting properties. Regular intake of Kokum can fortify your body’s defence mechanisms against infections and illnesses.
Antioxidant Effects: The antioxidants in Kokum help combat oxidative stress, which is a common factor in the development of chronic diseases. They strengthen the immune system and promote overall health.
Summary
Kokum, a tropical fruit, offers an array of health benefits, including appetite suppression and support for weight management, digestive health improvement, enhanced skin radiance, cardiovascular health benefits, and a strengthened immune system. However, moderation is essential to prevent potential side effects, especially for those with underlying health conditions or medications that could interact with Kokum. By enjoying Kokum responsibly, individuals can savour its distinctive taste while promoting their overall well-being.
Kokum Recipes
Kokum’s unique flavour can add a delightful twist to a variety of dishes. Here are some mouthwatering Kokum recipes to try:
1. Kokum Dal
Ingredients: Toor dal (pigeon pea lentils), Kokum peels, onions, tomatoes, green chillies, turmeric, mustard seeds, curry leaves, and ghee.
Method: Cook the lentils with turmeric until soft. In a separate pan, sauté onions, tomatoes, and green chillies. Add Kokum peels and the cooked lentils. Season with salt and simmer until well combined. Finish with a tempering of mustard seeds and curry leaves in ghee.
2. Kokum Fish Curry
Ingredients: Fish fillets, Kokum peels, coconut milk, onions, tomatoes, ginger, garlic, green chillies, coriander powder, turmeric, and curry leaves.
Method: Sauté onions, tomatoes, ginger, and garlic. Add coriander powder, turmeric, and green chillies. Add coconut milk, Kokum peels, and fish fillets. Simmer until the fish is cooked. Garnish with curry leaves.
3. Kokum Rice
Ingredients: Cooked rice, Kokum peels, grated coconut, mustard seeds, urad dal, dried red chillies, and curry leaves.
Method: In a pan, temper mustard seeds, urad dal, and dried red chillies in oil. Add grated coconut, Kokum peels, and cooked rice. Mix well, ensuring the rice is coated with the Kokum-infused flavour.
4. Kokum Chutney
Ingredients: Kokum peels, grated coconut, green chillies, ginger, garlic, sugar, and salt.
Method: Blend soaked Kokum peels with grated coconut, green chillies, ginger, and garlic. Add sugar and salt to taste. Adjust the consistency with water if needed. Serve as a side with dosas or idlis.
Potential Side Effects and Precautions
While Kokum offers numerous health benefits, it’s essential to be aware of potential side effects and take necessary precautions:
A. Overconsumption
Gastrointestinal Distress: Excessive consumption of Kokum may lead to gastrointestinal discomfort, including diarrhoea or upset stomach. Moderation is key to avoiding digestive issues.
Blood Sugar Levels: Kokum can lower blood sugar levels, which may be a concern for individuals with diabetes. If you have diabetes, monitor your blood sugar carefully when incorporating Kokum into your diet, and consult with a healthcare professional if needed.
B. Allergic Reactions
While rare, some individuals may be allergic to Kokum. If you experience symptoms such as itching, hives, or swelling after consuming Kokum, discontinue use and seek medical attention.
C. Interaction with Medications
Anticoagulants: Kokum may have blood-thinning properties, which could interact with anticoagulant medications. If you’re taking blood thinners, consult your healthcare provider before adding Kokum to your diet.
Antidiabetic Drugs: Kokum’s potential to lower blood sugar levels may interact with antidiabetic medications. Monitor your blood sugar closely and consult with your healthcare provider for guidance.
Anti-hypertensive Medications: Kokum’s blood pressure-regulating properties might interact with antihypertensive medications. Keep track of your blood pressure levels and consult your healthcare provider if you notice any unusual changes.
Summary
Incorporating Kokum into your diet can provide numerous health benefits, including appetite suppression and support for weight management, improved digestive health, enhanced skin radiance, cardiovascular health, and a strengthened immune system. However, it’s crucial to exercise moderation to avoid potential side effects, particularly gastrointestinal discomfort or interactions with medications, especially for those with diabetes or on blood-thinning or antihypertensive medications. By being mindful of these precautions and consulting with a healthcare professional when necessary, you can savour the unique flavour and advantages of Kokum while prioritising your well-being.
HealthifyMe Suggestion
If you’re feeling sad, nervous, or tense, the kokum fruit can help by soothing your mind and improving your state of mind. When you consume kokum, your “happy hormone,” serotonin, increases to make you feel good. Try adding kokum syrup to make Kokum Sharbat, Kokum Lemonade, Kokum Mojito, Kokum Iced Tea, and Kokum Lassi.
Conclusion
In the heart of summer, when the sun beats down relentlessly, Kokum emerges as a hidden gem of wellness and flavour. This unassuming tropical fruit, rich in unique health benefits, has the power to transform your seasonal culinary experiences. So, this summer, as you explore new flavours and seek refreshing ways to stay healthy, do not overlook Kokum. Whether you choose traditional Indian dishes, creative culinary experiments, or thirst-quenching beverages, Kokum offers a unique and delicious path to well-rounded wellness.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Frequently Asked Questions (FAQs)
1. What is Kokum?
Kokum (Garcinia indica) is a tropical fruit native to India, known for its unique tangy flavour and numerous health benefits. It is commonly used in Indian cuisine and traditional medicine.
2. What are the health benefits of Kokum?
Kokum offers various health benefits, including appetite suppression, weight management, digestive health improvement, skin radiance enhancement, cardiovascular health support, and immune system strengthening.
3. How can I incorporate Kokum into my diet?
You can use Kokum in traditional Indian dishes like Kokum Dal and Kokum Fish Curry. It’s also popular in beverages like Kokum Sherbet and Kokum Coolers. Additionally, Kokum can be used to make chutneys, marinades, and salad dressings.
4. Are there any side effects of consuming Kokum?
While Kokum is generally safe, overconsumption can lead to gastrointestinal discomfort. Some individuals may be allergic to Kokum, and it can interact with medications like anticoagulants, antidiabetic drugs, and antihypertensive medications.
5. Is Kokum suitable for people with diabetes?
Kokum may lower blood sugar levels, so individuals with diabetes should monitor their blood sugar closely when incorporating it into their diet. Consult with a healthcare provider for personalised advice.
6. Where can I find Kokum?
You can find Kokum in Indian grocery stores, health food stores, or online. It is available in various forms, including dried Kokum peels, Kokum extract, and Kokum supplements.
7. How should I store Kokum?
Store dried Kokum peels in an airtight container in a cool, dry place. Kokum extract and supplements should be stored according to their packaging instructions.
8. Can I use Kokum as a tamarind substitute?
Yes, Kokum can be used as a tamarind replacement in recipes. It provides a similar sourness without the high acidity.
9. What does Kokum taste like?
Kokum has a unique tangy and slightly sweet flavour profile. It adds a pleasant tartness to dishes and beverages.
10. Are there any traditional medicinal uses of Kokum?
Kokum has a history of use in traditional Indian medicine to alleviate digestive issues and improve overall well-being. Its antioxidant-rich properties contribute to its traditional medicinal significance.
Reference Sources
The original word is “रतांबा”/”Ratamba”. There trees are very tall, like even reach at height of coconut’s trees. The fruits taste good, they are dried to make the kokam.
Great content! Super high-quality! Keep it up! ????
Nice information