23 health benefits of ber

Ber is a commonly available, seasonal nutritious, tasteful fruit. It is a low-calorie fruit, rich in micronutrients like vitamins and minerals but it is a poor source of macronutrients like protein, fat and carbohydrate. It is an excellent source of several antioxidants. This fruit is called in different names in different countries. It is widely used in traditional medicine for treating various kinds of diseases. Ber or Jujube is widely distributed in many regions of Asia, Australia and the Mediterranean basin [1].

Health Benefits of Ber

Ber is traditionally consumed as fresh fruit. It is also dried for future consumption. It is also used in Traditional Chinese Medicine (TCM) for treating many diseases. In recent time scientific studies also confirm the medicinal benefits of ber or jujube.

1. Ber increases appetite

Those persons who have poor appetite should take ber which help to increase appetite. [4]

2.Ber improves digestion

Ber is good for those persons having poor digestive capacity. [4]

3.Ber is a medicine for constipation patients

Adequate ber intake help in bowel movement in the following ways-

• It raises the water content of the faces.
• It increases short chain fatty acid content of the cecum
• It shortened the gastrointestinal transit time
• It increases the frequency of bowel elimination [5], [6]

4.Ber reduces anxiety

Some people are anxious always. Ber help to reduce anxiety for these people. [4], [7]

5.Ber ensures good sleep

Ber contains ϒ-aminobutyric acid (GABA). Consumption of this fruit supplies sufficient amount of GABA which help to improve the sleep. [8].

6.Jujube possesses neuroprotective activities

Ber contains bioactive compounds like flavonoids, cAMP, and jujuboside which protects our nerves. [9].

7.Ber can improve the learning ability of the pupils

Scientific studies revealed that ber is capable to improve the memory of pupil and promotes learning. [9].

9.Ber can reduce your stress

It is evident that ber has the ability to reduce mental stress. So, ber is the choice of fruit for those who lead a stressful life. [10].

10.Ber has anti-inflammatory activity

Triterpenic acids present in ber act as an active ingredient having anti-inflammatory activity. So, the consumption of ber prevents inflammation. [7], [11]

11.Ber is good for heart patients

Ber contains active components like betulinic acid and jujuboside B which have beneficial effects on the cardiovascular system. [11].

12.Triterpenic acids present in ber reduces the risk of cancer

So, it is good for those persons who are at risk of cancer. The people with a family history of cancer or those himself/ herself is a cancer survivor should take fresh ber throughout the season. [11], [12].

13.Ber has an antidiabetic property

Regular consumption of ber fruits help to reduce blood glucose level. So, this is healthy fruit can be safely taken by diabetic individuals without any fear. [5], [12].

14.Ber helps to lower the blood pressure

ϒ-aminobutyric acid (GABA) present in ber help to reduce blood pressure. [8].

15.Ber is good for cardiac patients

Ber is a low-energy, low fat, fibre rich fruits, rich in several vitamins and minerals. It is an excellent source of several antioxidants. It can be safely taken by cardiac patients or those suffering from high blood pressure (hypertension). Ber help to lowers blood pressure, correct abnormal lipid profile and act as a blood purifier.Ber is a hepato-protective fruit [12]. We have a common myth that excess intake of ber may cause liver damage. But this is not true, in reality,ber intake protect us from liver damage.

Ber (Indian jujube): An ignored super-fruit

16.Ber has a strong antibacterial property

It is effective to prevent many types of diseases caused by a wide variety of gram-positive and gram-negative bacteria. So, ber is a gut friendly food, regular consumption of ber helps to maintain gut health and prevent common digestive disorders. [7], [12]

17.Ber can be used as an antispastic agent

Due to the antimicrobial and antiseptic properties, it can be used as ensures rapid wound healing. [7].

18.Ber has antiallergic property

Scientific study confirms that ber has a strong anti-allergic activity. So, it is beneficial for those who have a tendency of allergy. [12]

19.Ber is capable to reduce heavy metal content in breast milk

Regular consumption of jujube fruits helps to reduce the concentration of heavy metals like lead, cadmium, and arsenic in the human milk. So, ber should be choice of fruit for the lactating mothers. [13].

20.Ber helps to maintain electrolyte balance

Electrolyte imbalance is a very common health problem among the elderly. Since fresh ber fruit is an excellent source of several minerals like calcium (25.6mg/100g), phosphorus (26.8 mg /100g) and iron (0.76mg- 1.8 mg /100g), regular consumption of this fruit help to maintain proper electrolyte balance.

21.Ber is capable to change your dull skin into glowing skin.

Ber is a good source of several vitamins like beta carotene, vitamin-C as well as B-complex vitamins which play important roles in improving skin texture. [5]

22.Ber improves general health

Since ber is a rich source of several minerals and vitamins it is useful to improve our overall general health as well as prevent various types of deficiency disorders and imbalances.

As a source of diverse group of antioxidants, regular intake of ber help to prevent oxidative stress and thus prevent many lifestyle diseases like obesity, diabetes, cardio-vascular diseases and cancer.

23.Ber is useful to boost immunity and prevent diseases.

Regular intake of ber increases our immunity and prevents many diseases caused by gram-positive and gram-negative diseases. Ber has antibacterial, antiseptic, anti-inflammatory properties.

It’s clear that ber or jujube is not only a tasty seasonal fruit, it is actually a healthy superfood. The importance of ber is not confined with its nutritive value, rather it is health-promoting food. Utilise the nutritional and nutraceutical potentials of this fruit as much as possible to boost your health and immunity. Take fresh ber fruits (jujube) as mid-morning snacks, relax and improve your quality of life. Be happily healthy.

How to preserve ber without preservatives?

Table-1: Different names of Ber in India and some other Countries[2], [3].

Name of Countries	Names of Ber
Afghanistan:	berra
Arabia	nabk
Australia	Chinese apple
Bangladesh	bozoi; kool; kul
Cambodia	Putrea
China	tsao
Fiji	Baer, baher, bahir
India	jujube or ber
Sri Lanka	Ilanda,mahadebara,masaka, yellande
Nepal	Baer
Pakistan	ber (Urdu) berwarter (Baluchi) jujube; ker; kunar (Baluchi)
Myanmar	eng-si
Zimbabwe	masua

In which countries ber is cultivated?

It is extensively grown in southernAsia, Syria, northern India, southern central China, and southeastern Europe. Indian jujube (ZizyphusmauritianaL.) is indigenous to India and grows under varying conditionsof climate all over India even at elevations up to 1000 mabove mean sea-level.

Despite being a cheapfruit, jujube still remains to be an underutilized fruit in averageIndian diet in comparison to costlier yet popular fruits such asmango, apple and orange. This is mainly because the commonconsumer has no information about its health promoting effects[2].

Bottom Line

Ber is a commonly available, seasonal, tasteful food. It is rich in several vitamins (like beta carotene, vitamin-C as well as B-complex vitamins), minerals (like calcium, phosphorus and iron). It is an excellent source of many antioxidants. It is also a good source of easily digestible dietary fibre. Being a tasteful fruit, supplying several important nutrients and nutraceuticals, ber can be considered as a superfood. A single fruit ber or jujube can prevent

• Deficiency disorders as it contains several micronutrients.
• Lifestyle diseases like obesity, diabetes, hypertension and cardiac diseases as it is a source of several antioxidants and bio-active compounds.
• Cognitive degeneration as it has a neuro-protective, anxiolytic and sedative action as well as it has the capacity to reduce mental stress.
• Diseases caused by gram-positive and gram-negative bacteria as it has antibacterial, antiseptic and anti-inflammatory properties.

So, it is judicious for us to utilize the nutritional and nutraceutical potentials of ber or jujube to boost our health and immunity.