Тамаринд - кисло-сладкий фруктовый стручок. Он широко используется в индийской и африканской кухнях. Он также используется в некоторых азиатских и ближневосточных препаратах.

Тамаринд придает блюду пикантно-сладкий вкус. Экстракты этого фрукта использовались в древней медицине для лечения укусов змей, малярии, диабета, запоров и некоторых острых и хронических состояний.

В этом посте мы подробнее узнаем о тамаринде и о различных способах его включения в свой рацион.

Что такое тамаринд?

Дерево тамаринд ( Tamarindus indica ) произрастает в тропической Африке. Он был завезен в Индию много веков назад. Индейцы так хорошо восприняли его, что он стал (почти) коренным для их страны. Название происходит от персидского слова tamar-I-hind (что означает «индийская дата») (1).

Это называется «тамариндо» на испанском и португальском языках и «тамарин», «тамаринье», «тамаринье де Инд» или «тамариндье» на французском. Это «тамаринде» по-немецки и «тамарандицио» по-итальянски. В Индии он известен как амбли, имли, чинч или тамаринд. В Камбодже это ампил или кхуа ме, а в Таиланде - ма-харм. По-вьетнамски это просто «я». Он используется в различных кухнях по всему миру, отсюда и несколько названий.

Происхождение тамаринда

Ошибочно принимают тамаринд за индийское происхождение. Его ботаническое название, индика, также подтверждает этот миф. Однако дерево было натурализовано на Гавайях примерно в 1797 году.

Считается, что тамаринд был завезен в тропическую Америку, Бермудские острова, Багамы и Вест-Индию намного раньше.

Медленнорастущее огромное дерево тамаринда приносит плоды, похожие на стручки. Эти стручки содержат очень кислую (и очень острую) мякоть. В этих стручках заключены мягкие, беловатые, недоразвитые семена.

После созревания стручки становятся сочными. Мякоть становится коричневой, липкой и волокнистой. Внешняя оболочка превращается в легко растрескивающуюся оболочку. Семена становятся твердыми и глянцево-коричневыми.

Как сырые, так и спелые плоды тамаринда широко используются в кулинарии. Его используют в качестве приправы в карри, соусах, песто и соусах. Тамаринд также готовится с рисом, рыбой и мясом в качестве основного ингредиента в некоторых кухнях.

Другими словами, тамаринд встречается практически на каждой кухне.

Но что могло быть причиной его глобальной популярности? Это не может быть просто из-за вкуса, не так ли?

Правда. Тамаринд известен своими лечебными свойствами. Он служит отличным слабительным и ветрогонным средством. Он также обладает сильными противовоспалительными и антисептическими свойствами.

Тамаринд традиционно используется для лечения боли в животе, диареи, дизентерии, заживления ран, воспалений и лихорадки (1). Также считается, что он помогает при лечении боли в суставах, ангины, астмы, опухших суставов, конъюнктивита и геморроя.

Следующий раздел посвящен пользе тамаринда. Проверить это!

7 полезных свойств тамаринда

Тамаринд - хорошо известное домашнее средство от запоров, диабета, здоровья кожи и микробных инфекций. Также доказано, что он помогает похудеть и предотвращает сердечно-сосудистые заболевания. Давайте подтвердим эти убеждения некоторыми научными доказательствами.

1. Может уменьшить травму печени.

Хроническое воспаление в организме косвенно влияет на печень. В исследовании крысам с артритом давали экстракт семян тамаринда. Результаты показали снижение оксидативного стресса печени (2).

Активные процианидины в экстракте тамаринда противодействуют повреждению печени свободными радикалами. Также было отмечено снижение уровня воспалительных маркеров, таких как глутатион, общие тиолы, глутатионпероксидаза и редуктаза (2), (3).

Минералы, содержащиеся в тамаринде, такие как медь, никель, марганец, селен и железо, участвуют в улучшении защиты вашего организма от окислительного стресса. Селен, наряду с витамином Е, защищает содержание липидов в клетках печени от атаки свободных радикалов (3).

2. Может помочь отшелушить и осветлить вашу кожу

Мякоть плодов тамаринда издревле использовалась в качестве натурального скраба для кожи. Он делает кожу более гладкой и светлой из-за присутствия альфа-гидроксильных кислот (AHA). AHA в мякоти тамаринда включают винную кислоту (8–23,8%), молочную кислоту (2%), лимонную кислоту и яблочную кислоту. Эти AHA вместе с пектином и инвертированным сахаром увлажняют и увлажняют вашу кожу (4).

Tamarind pulp is said to possess skin lightening properties. A study with 11 male volunteers was conducted to investigate the effect of tamarind seed extract on skin tone. The seed extract was applied/massaged twice a day on their cheeks for 12 weeks (4), (5).

There was a relative decrease in skin melanin and sebum contents when the test product was applied. This could be attributed to the presence of antioxidant polyphenols in tamarind. These compounds eliminate free radicals in your body and, thus, indirectly reduce the melanin content in your skin (5).

3. May Aid Weight Management

Obesity is linked to heart, liver, kidney, and several metabolic disorders. Researchers have studied the effect of tamarind on weight management and obesity in rat studies. Tamarind pulp was found to lower the bad cholesterol (LDL) and increase the good cholesterol (HDL) content in plasma (6).

This anti-obesity effect was seen when rats on a high-fat diet received 5, 25, or 50 mg/kg of tamarind pulp extract orally for 10 weeks. This study also resulted in body weight loss in these rats (6).

Moreover, this extract reduced the activity of fatty acid synthase (FAS). FAS is an enzyme that promotes the formation of adipose tissue in your body. It also prevents the oxidation of lipids by free radicals. The rat study demonstrated the antioxidant properties of this extract as well (6).

The extract could induce beneficial effects in obesity-induced rats. Further studies are needed to understand what other compounds in the plant contribute to this benefit.

4. May Relieve Stomach Ache And Constipation

Tamarind has traditionally been used as a laxative because it has high amounts of malic and tartaric acids. Tamarind also contains potassium bitartrate, which, along with other active ingredients, relieves constipation (7).

Constipation and diarrhea often cause abdominal pain. Tamarind bark and root extracts have been proven to be effective in curing stomach ache. In Nigeria, soaked tamarind is eaten to deal with constipation (7).

Rasam is a South Indian preparation that is made of spices, tamarind, cumin, black pepper, and mustard. It is eaten with rice to promote digestion (8).

5. May Control Hypertension And Promote Heart Health

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

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