Tamarind Benefits: How Different Cultures Enjoy the Sweet Fruit

Medically reviewed by Melissa Nieves, LND

Tamarind is an evergreen tree that grows primarily in Asia, Africa, and South America. A tamarind pod contains approximately 55% pulp, 34% seed, and 11% shell and fiber. In addition to being used in cooking, various parts of the plant, including the leaves, pulp, fiber, shell, and seeds, are used in industries such as food, pharmaceuticals, biofuels, water, textiles, electrochemical, and composite industries.

Tamarind may offer some health benefits, including antioxidant and blood glucose lowering effects. Researchers are exploring how tamarind might help protect against health conditions such as diabetes, nonalcoholic fatty liver disease, inflammatory bowel disease, cardiovascular diseases, and more.

This article will discuss the taste and texture of tamarind, the benefits of eating it, its nutrition information, how it is used industrially, how to eat it, and where to find it.

Taste and Texture of Tamarind

Tamarind pulp is brown and sticky and has a sweet and sour taste.

The pulp may be added to foods and drinks to give them a tart or tangy flavor.

Tamarind fruit becomes sweeter as it matures and ripens. The less ripe the fruit is, the more sour it tastes.

Tamarind Use Across Cultures

Tamarind is used in many areas and is a common cuisine ingredient in Central America, Mexico, and the Indian subcontinent.

In countries such as India, Nigeria, Nepal, Bangladesh, and Sudan, the leaves and flower of tamarind may be eaten raw or cooked in a number of foods, including soups, stews, curries, and salad dressings.

Tamarind is used medicinally in countries like Bangladesh, India, Sudan, and Nigeria.

Tamarind can be made into a beverage that is popular in most African countries.

In Eastern Uganda, tamarind fruit is often eaten as a snack. It may also be made into a concentrate for flavoring porridge, millet bread, and potatoes. Schoolchildren sometimes put the fruit in bottles, add water, and shake it to make a beverage. Tamarind beverages were traditionally recommended for those who were recovering from illness or who were pregnant. They were also commonly given to those returning from war.

In Mexico, tamarind is used to make a sweet and spicy candy.

In India, tamarind is used in curries and spicy dishes, often mixed with spices such as ginger, coriander, turmeric, or garam masala and paired with coconut milk.

In some Caribbean countries, tamarind seeds are roasted and eaten, or ground up and used in Indian cakes. Tamarind balls are a popular dessert in the Caribbean Islands.

Tamarind whisked with fish sauce, vinegar, and sugar can be used in a base sauce to make pad thai.

Benefits of Eating Tamarind

Tamarind is nutritious. The pulp contains vitamin C. Its leaves are a source of lipids, fatty acids, vitamins and flavonoids.

Tamarind fruit is considered by the World Health Organization to be an ideal source of all essential amino acids except tryptophan. Its seeds may be used as an accessible protein source in areas where protein malnutrition is common.

Protein and amino acids contribute to building strong muscles.

Tamarind contains contains phenolic compounds (which may have antioxidant effects), such as:

• Catenin

• Procyanidin B2

• Epicatechin

• Tartaric acid

• Mucilage

• Pectin

• Arabinose

• Xylose

• Galactose

• Glucose

• Uronic acid

• Triterpene

Tamarind is also rich in carbohydrates and contains minerals such as:

• Calcium

• Potassium

• Phosphorus

• Magnesium
  

Tamarind Is Not Medical Care

Eating tamarind is not a substitute for medical care. Always talk to your healthcare provider about your symptoms or concerns.

Nutrition Facts

100 grams of raw tamarind contains:

• Water: 31.4 grams

• Energy: 239 kilocalories

• Protein: 2.8 grams

• Total lipid (fat): 0.6 grams

• Ash: 2.7 grams

• Carbohydrate, by difference: 62.5 grams

• Fiber, total dietary: 5.1 grams

• Sugars, total: 38.8 grams

• Calcium: 74 milligrams

• Iron: 2.8 milligrams

• Magnesium: 92 milligrams

• Phosphorus: 113 milligrams

• Potassium: 628 milligrams

• Sodium: 28 milligrams

• Zinc: 0.1 milligrams

• Copper: 0.086 milligrams

• Selenium: 1.3 micrograms

• Vitamin C, total ascorbic acid: 3.5 milligrams

• Thiamin: 0.428 milligrams

• Riboflavin: 0.152 milligrams

• Niacin: 1.94 milligrams

• Pantothenic acid: 0.143 milligrams

• Vitamin B6: 0.066 milligrams

• Folate, total: 14 micrograms

• Choline, total: 8.6 milligrams

• Vitamin A, RAE: 2 micrograms

• Carotene, beta: 18 micrograms

• Vitamin A, IU: 30 international units

• Vitamin E (alpha-tocopherol): 0.1 milligrams

• Vitamin K (phylloquinone): 2.8 micrograms

• Fatty acids, total saturated: 0.272 grams

• Fatty acids, total monounsaturated: 0.181 grams

• Fatty acids, total polyunsaturated: 0.059 grams

• Tryptophan: 0.018 grams

• Lysine: 0.139 grams

• Methionine: 0.014 grams
  

Industrial Uses of Tamarind

Various parts of the tamarind plant are of interest to several industries for their potential in creating products that are:

• Low cost

• Sustainable

• Environmentally friendly
  

Pharmaceutical Industry

Tamarind is used in pharmaceuticals in areas such as:

• Controlled drug delivery (such as in extended release formulas)

• Restoring antioxidants to cells that have been exposed to fluoride toxicity

• Skin tissue engineering

• Targeted drug delivery (such as helping drugs be retained in the olfactory region)

• Wound dressing

• Bone tissue engineering

• Flocculated suspensions (such as in oral paracetamol suspension medication)

• Gastrointestinal health (such as in treating ulcerative colitis)

• Orally disintegrating tablets

• Potential health benefits such as testosterone production and lowering blood sugar
  

Food Industry

Uses in the food industry include:

• Substitute for lime

• Antimicrobial

• Preservative

• Gelling agent

• Thickener

• Stabilizer

• In food packaging application

• In animal feed

Tamarind may also be useful in areas such as:

• Biofuel

• Automotive industries

• Construction industries
  

• Goods packaging

• Electromechanical industries
  

• Agriculture

• Textiles

• Toxic adsorbents

• Papermaking

• Leather industries

• Cosmetics industries

How to Eat Tamarind

The pulp from tamarind can be consumed fresh or made into juice or brine. It is often added to foods such as curries and sauces or made into jams and sweets.

Before being added to recipes, tamarind is usually softened into a paste. One preparation method involves:

• Removing the pulp from the pod

• Pulling the pulp from the seeds

• Steeping the raw fruit in hot water for 30 minutes

• Draining it through a sieve to remove its fibrous threads

Where Can You Find Quality Tamarind?

Tamarind paste can be bought in grocery stores, particularly specialty Latin, Indian, or Asian grocery stores.

Keeping tamarind paste in the fridge will extend its shelf life, but it can be kept out of the fridge in a cool, dry place like a cupboard.

Lead Concerns With Tamarind

Candy made with tamarind is a popular treat in Mexico.

Some candy imported from Mexico into the United States was found to contain lead, in some cases up to 29 times higher than the allowed limit for lead levels in food.

There is no safe level of lead, and children are especially vulnerable to its harmful effects because they can absorb 50–100% of ingested lead. Lead affects nearly every organ in the body, and even at low levels, it can impact children's neurodevelopment. It can also be particularly harmful to those who are pregnant.

Further studies have found varying levels of lead in different brands of candy.

To avoid potential exposure to lead, consider making your own Mexican tamarind candy at home, such as with this recipe from Allrecipes.

Summary

Tamarind is a plant used in cooking recipes and beverages, particularly in Asia, Africa, and South America. Its pulp has a sweet and sour taste. It is a good source of amino acids and contains phenolic compounds. It is a source of vitamin C, protein, and several minerals. It is believed to have health benefits, particularly through its antioxidant potential.

Tamarind is enjoyed by many cultures and is included in a variety of foods such as curries, beverages, soups, desserts, and candies.

Various parts of the Tamarind plant are used industrially, including in the food, pharmaceutical, construction, textile, biofuel, and paper industries.

Tamarind is often made into a paste before it is added to recipes. Tamarind paste can be found in specialty Latin, Indian, or Asian grocery stores.

Read the original article on Verywell Health.