Mango is rightly called the “KING OF ALL FRUITS.” When summer sets in, the arrival of delicious, sweet, juicy, and healthy mangoes begins in Pakistan. It is quite impossible to stop yourself from eating these mouth-watering fruits in the hot and humid weather. From a pharmacist’s perspective, mango is not only a treat for the taste buds but also a fruit loaded with essential vitamins (A, C, E), minerals, and antioxidants that support immunity, vision, and overall well-being. It is even considered an effective fruit for raising blood counts due to its iron and vitamin C content.
On the contrary, excessive mango consumption in summer can trigger certain health problems, especially skin conditions like urticaria, pimples, and boils. The reason lies in its high glycemic index (GI), which rapidly raises blood glucose levels. This spike stimulates the release of insulin and IGF-1 (insulin-like growth factor), both of which activate sebaceous glands, leading to excess oil secretion and acne breakouts. Pharmacologically, this mechanism is similar to the effect of other high-GI foods on hormonal regulation of the skin.
According to a study published in the Journal of Clinical and Aesthetic Dermatology (2016), high glycemic foods aggravate acne by enhancing hormonal activity and inflammatory cascades in the skin.
WHAT SHOULD WE DO?
1. Should we give up eating mangoes?
2. Should we limit mango intake during the mango season?
There is no need to eliminate mangoes completely. Experts, including nutritionists and pharmacists, recommend moderation. One effective strategy is to pair mangoes with Jamun (Indian blackberry/Java plum). Jamun has cooling, blood-purifying, and glucose-regulating properties, which balance the effects of mango on the body.
ABOUT JAMUN (JAVA PLUM)
Jamun is a small but highly beneficial fruit rich in calcium, iron, magnesium, sodium, phosphorus, vitamins, thiamine, riboflavin, niacin, carotene, folic acid, dietary fiber, and antioxidants. From a pharmacist’s viewpoint, Jamun offers several therapeutic benefits and can even act as an adjuvant in the management of chronic conditions like diabetes and hypertension. Let’s explore the health benefits of Jamun as follow,
• ANTI-DIABETIC PROPERTIES
Unlike mango, Jamun is considered an anti-diabetic fruit because of its low glycemic index. It promotes the conversion of carbohydrates into energy and prevents sudden glucose spikes. The seeds of Jamun contain alkaloids like jamboline and jambosine, which delay the conversion of starch into sugar, thereby supporting blood sugar control.
Research from the Journal of Food Science & Technology (2013) showed that Jamun seed extract enhances insulin activity and reduces fasting and postprandial blood glucose in type 2 diabetes patients. In Pakistan, it is common practice among diabetic patients to consume Jamun or Jamun seed powder under herbal guidance, a tradition now supported by modern pharmacological evidence.
• JAMUN FOR BONE AND GUM HEALTH
Jamun is effective for bones, teeth, and gums due to calcium, phosphorus, magnesium, and iron content. It reduces dental caries and strengthens enamel, while its antimicrobial activity helps prevent gum disease.
A study in the Indian Journal of Dental Research (2010) found Jamun extracts to be active against common oral pathogens, supporting its role in maintaining oral and dental hygiene. Pharmacologically, its astringent tannins also tighten gum tissues and reduce oral infections.
• ANTIOXIDANT AND ASTRINGENT PROPERTIES
Unlike mango, which may worsen acne in some individuals, Jamun helps in acne prevention by purifying blood and acting as a natural astringent. Its high vitamin C content functions as an antioxidant, supporting collagen synthesis, wrinkle prevention, and healthy skin.
The Asian Pacific Journal of Tropical Biomedicine (2012) confirmed that Jamun contains anthocyanins and flavonoids with potent antioxidant and anti-aging properties, which are comparable to certain nutraceutical supplements pharmacists often recommend.
• GUT HEALTH
Jamun supports digestive health due to its fiber and antibacterial compounds. It improves appetite, reduces acidity, and is effective against constipation and ulcers.
Animal studies published in the Journal of Ethnopharmacology (2008) highlighted Jamun’s gastroprotective effects, showing its extract reduces ulcer formation and enhances mucosal protection mechanisms comparable to mild natural antacids and mucosal protectants.
• HEART HEALTH
Jamun contains potassium (approx. 55 mg per 100 g), which regulates blood pressure and supports cardiac rhythm. Its polyphenols may also help reduce cholesterol.
According to the International Journal of Pharmacy and Pharmaceutical Sciences (2014), Jamun extract improved lipid profile and heart function in experimental studies, suggesting its role as a supportive dietary therapy for cardiovascular wellness.
• BOOST IMMUNITY
Jamun is naturally rich in vitamin C, a key immune booster that enhances white blood cell activity and defense against infections. Pharmacists often emphasize vitamin C’s dual role in immunity and antioxidant protection.
The Nutritional Immunology Review (2018) confirmed vitamin C improves leukocyte activity and reduces oxidative stress, making Jamun a summer immunity shield.
• ANEMIA
With its rich iron and vitamin C combination, Jamun supports hemoglobin formation and iron absorption.
The Indian Journal of Clinical Biochemistry (2015) concluded that vitamin C rich fruits enhance iron bioavailability, reducing iron-deficiency anemia risk a benefit pharmacists highlight for women, children, and patients recovering from chronic illness.
• JAMUN AND SUMMER
Jamun helps reduce excessive thirst, controls frequent urination, and improves bladder health. With its cooling, hydrating, and soothing effects, Jamun is considered one of the best natural fruits to combat heat waves and dehydration during summer especially when consumed alongside mango.
CONCLUSION
From a pharmacist’s perspective, Jamun not only counterbalances the harmful effects of excess mango consumption but also plays a role in preventing lifestyle-related diseases like diabetes, hypertension, and anemia. It is a refreshing summer fruit that supports hydration, digestive balance, and skin health. Together, mango and Jamun form a balanced seasonal duo mango offering energy and nutrition, and Jamun providing regulation and cooling benefits.
FAQs ABOUT JAMUN (JAVA PLUM)
1. Is Jamun good for diabetes?
Yes. Jamun contains jamboline and jambosine, which slow starch-to sugar conversion and improve glycemic control.
2. Can Jamun improve digestion?
Yes. Its fiber and astringent properties reduce diarrhea, acidity, and constipation while supporting gut health.
3. Is Jamun good for the skin?
Absolutely. Antioxidants and vitamin C reduce oiliness, prevent acne, and promote clear skin.
4. How many Jamun should I eat in a day?
About 10–12 Jamun fruits per day is safe for most adults unless otherwise advised by a healthcare professional.
5. Can everyone eat Jamun?
Generally safe, but people with hypoglycemia or those on blood sugar lowering medications should consult a pharmacist or physician before frequent use.
6. Does Jamun help with weight loss?
Yes. Low in calories and high in fiber, Jamun increases satiety and supports weight management.
7. What are the benefits of Jamun seeds?
Jamun seed powder is traditionally used for blood sugar control, digestion, and urinary health, and pharmacological studies now confirm these effects.
DISCLAIMER
This article is for educational purposes only and should not be taken as medical advice. Please consult a qualified healthcare professional or pharmacist before making dietary or therapeutic changes.
CALL TO ACTION
This summer, enjoy mangoes in moderation and balance them with Jamun for a healthier body, clearer skin, and stronger immunity. If you are diabetic, hypertensive, or have skin concerns, consult your pharmacist or healthcare provider before making dietary changes. Stay hydrated, stay healthy, and let nature’s seasonal duo – Mango and Jamun be your wellness companions!
REFERENCES
1. Smith, R. N., Mann, N. J., Braue, A., Mäkeläinen, H., & Varigos, G. A. (2016). A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Journal of Clinical and Aesthetic Dermatology, 9(7), 31–36.
2. Sharma, B., & Balomajumder, C. (2013). Hypoglycemic and hypolipidemic effects of Jamun (Syzygium cumini) seed extract in type 2 diabetic patients. Journal of Food Science & Technology, 50(3), 597–602.
3. Prasad, D., & Ghosh, S. (2010). Antimicrobial and oral health benefits of Jamun fruit extracts. Indian Journal of Dental Research, 21(3), 337–343.
4. Ayyanar, M., & Subash-Babu, P. (2012). Syzygium cumini (L.) Skeels: a review of its phytochemical constituents and traditional uses. Asian Pacific Journal of Tropical Biomedicine, 2(3), 240–246.
5. Ravi, K., Ramachandran, B., & Subramanian, S. (2008). Protective effect of Eugenia jambolana seed kernel on tissue antioxidants in streptozotocin-induced diabetic rats. Journal of Ethnopharmacology, 115(3), 302–306.
6. Singh, N., & Gupta, M. (2014). Cardioprotective potential of Jamun (Syzygium cumini) fruit extract in experimental models. International Journal of Pharmacy and Pharmaceutical Sciences, 6(2), 407–411.
7. Carr, A. C., & Maggini, S. (2018). Vitamin C and immune function. Nutrients, 10(11), 1930.
8. Rao, M., & Patil, A. (2015). Role of vitamin C-rich fruits in iron absorption and anemia prevention. Indian Journal of Clinical Biochemistry, 30(2), 146–150.
JAMUN VS MANGO: HEALTH BENEFITS, SIDE EFFECTS AND PHARMACIST’S SUMMER WELLNESS GUIDE
