Eating well throughout life is our ticket to good health and longevity. There’s a clear link between our diet and our health, yet many of us choose foods for reasons beyond their nutritional value. Food choices are deeply woven into our lifestyles, making it tough to change habits. Factors like personal preferences, cultural background, values, habits, availability, and health concerns all play a role in what we eat.
These dietary patterns shape our nutritional and health status. No matter the reasons behind our food choices, getting enough of the right foods is crucial. Good nutrition is important to promoting and maintaining health. What we eat can influence our risk of chronic diseases and impact our overall well-being. So, let’s make every bite count!
What Are Nutrients Even About?
Nutrients are the compounds in food that provide us with energy, that facilitates repair and growth and helps to carry out different life processes. Nutrients are divided into two categories: Macronutrients, which are required by the body in large amounts and micronutrients, which are required by the body in small amounts.
Macronutrients include carbohydrates, proteins, fats, fibre, and water. Micronutrients also include calcium, magnesium, sodium, potassium, and so on. These nutrients serve as the main source of energy for the body. They help in building and repairing our body tissues, in the synthesis of collagen and also help in maintaining the homeostasis of the body.
Certain nutrients are essential for the body but cannot be produced internally, so they must be obtained through our diet (Galbete et al., 2017). These nutrients are crucial for the body’s proper functioning. Here are some nutrients and their roles:
Carbohydrates
Carbohydrates are molecules found in food that store and supply your body with energy humans, consisting of three types: fibre, sugar, and starch.
Sodium
Sodium is an indispensable mineral, regulating blood volume, blood pressure, osmotic balance, and pH levels. It is essential for nerve impulse conduction and fluid balance across cell membranes. However, excessive sodium intake is associated with health problems like hypertension.
Calcium
Calcium is essential for maintaining strong bones, healthy muscles, and proper cardiovascular function. Calcium, needed in small amounts, is essential for the proper functioning of our nerves, muscles, and heart. You can find calcium in foods like pudding, milk, yogurt, canned fish, and fresh leafy green vegetables. A deficiency in calcium can lead to a condition known as osteoporosis.
Iron
Iron is a crucial mineral for our growth and development. It is used by the body to produce haemoglobin, a protein in red blood cells that transports oxygen from the lungs to the rest of the body. Additionally, it is vital for maintaining healthy muscles, bone marrow, and organ function, and it is necessary for the production of certain hormones. You can find iron n foods like lean meat, seafood, poultry, nuts and some dried fruits.
Benefits of Tamarind Fruit Pulp (Tamarindus indica L.)
The WHO suggested in 2020 that eating at least 400g of fruits and vegetables per day (2), excluding potatoes, sweet potatoes, cassava and starchy roots. While the exact split between fruits and vegetables are not specified, the Kobe framework and an FAO report recommend this total intake as five servings of 80g each. So, aiming for five portions a day to hit that healthy target is recommended (Zhu, 2018).
In tropical Africa, where starchy staples rule the plate, indigenous leafy greens and fruits are the Overlooked saviours. They’re the most affordable and accessible sources of essential proteins, vitamins (especially pro-vitamins), and amino acids. These local valuables pack a nutritional punch, making them vital for a balanced diet. Ethnic minorities and migrant populations in Europe and the US face higher rates of obesity and metabolic conditions like diabetes, hypertension, and cardiovascular disease compared to the host populations. These health issues are spreading worldwide, especially in Africa, where the numbers are rising quickly (Galbete et al., 2017).
The International Diabetes Federation (IDF) predicts that the number of adults with diabetes in Africa will be more than double over the next 35 years, rising from 14.2 million to 34.2 million. The best way to prevent diabetes is through lifestyle changes, such as quitting smoking, being more physically active, and eating a healthy diet. In Sub-Saharan Africa, especially among West African populations like Ghana, aging and rapid urbanization are driving lifestyle changes, including dietary habits, which are contributing to the rise of metabolic diseases (Mohanty et al., 2019).
Tamarind Fruit Pulp (Tamarindus indica L.)
Tamarind (Tamarindus indica Linn.) is found throughout most of the tropical regions. It is native to tropical Africa. Tamarind was introduced to India, and from there, it spread to Persia and the Arab regions. The Persians and Arabs named it “tamar hindi” (meaning Indian dates), which influenced both its common and scientific names.
Tamarind fruit is primarily composed of pulp and seeds. Both the ripe and dry fruit are rich in tartaric acid, reducing sugars, pectin, tannin, fibre, and cellulose. The seeds contain protein, fat, sugars, and carbohydrates. Additionally, both the pulp and seeds are excellent sources of potassium, calcium, and phosphorus, and they also contain other minerals such as sodium, zinc, and iron (Saideswara Rao & Mary Mathew, 2012).
The pulp’s pleasant acidic taste and rich aroma make it popular for both domestic and industrial uses. However, the sweetness of ripe tamarind is often overshadowed by its high tartaric acid content, which gives it a strong acidic flavour. The levels of tartaric acid and sugar can vary depending on the region where the tamarind is grown.
It is typically extracted from the pod and used to make juice, jam, syrup, and candy. In Sri Lanka, tamarind is commonly used in cooking as a substitute for lime. Young, tender pods can be used as a seasoning for rice, meat, and fish, and can also be made into delicious sauces. In India, tamarind is used to prepare “tamarind fish,” a seafood pickle that is considered a delicacy (Kumar & Bhattacharya, 2008).
The fruit pulp can be consumed raw to help alleviate constipation and other stomach discomforts. As a bilious substance, it stimulates bile activity, promoting the quicker breakdown of food and fibre to enhance digestion. It is primarily used to treat constipation, bowel obstruction, abdominal pain, pregnancy-related vomiting, and various intestinal disorders, among other conditions.
According to earlier studies by (Chimsah et al., 2020) tamarind fruit pulp typically contains 51.39% for fat/oils, 15.10% for fibre, 16.93% for moisture, 15.03% for protein and 2.71% for ash content while ascorbic acid (Vitamin C) content was 2.42 g/100 mg (Chimsah et al., 2020)(Chimsah et al., 2020).
Conclusion
Given tamarind’s rich nutrient and chemical profile, as highlighted in numerous studies, it stands out as an affordable alternative protein and fibre source. This could play a crucial role in combating protein malnutrition among traditional communities in developing countries like ours. Get your hands on tamarind whether its juice, sauce or the raw fruit packed with nutrients for a healthier lifestyle!
References
Chimsah, F. A., Nyarko, G., & Abubakari, A.-H. (2020). A review of explored uses and study of nutritional potential of tamarind (Tamarindus indica L.) in Northern Ghana. African Journal of Food Science, 14(9), 285–294. https://doi.org/10.5897/ajfs2018.1744
Galbete, C., Nicolaou, M., Meeks, K. A., Aikins, A. D. G., Addo, J., Amoah, S. K., Smeeth, L., Owusu-Dabo, E., Klipstein-Grobusch, K., Bahendeka, S., Agyemang, C., Mockenhaupt, F. P., Beune, E. J., Stronks, K., Schulze, M. B., & Danquah, I. (2017). Food consumption, nutrient intake, and dietary patterns in ghanaian migrants in europe and their compatriots in Ghana. Food and Nutrition Research, 61(July). https://doi.org/10.1080/16546628.2017.1341809
Kumar, C. S., & Bhattacharya, S. (2008). Tamarind seed: Properties, processing and utilization. Critical Reviews in Food Science and Nutrition, 48(1), 1–20. https://doi.org/10.1080/10408390600948600
Mohanty, B. P., Mahanty, A., Ganguly, S., Mitra, T., Karunakaran, D., & Anandan, R. (2019). Nutritional composition of food fishes and their importance in providing food and nutritional security. Food Chemistry, 293(June 2017), 561–570. https://doi.org/10.1016/j.foodchem.2017.11.039
Saideswara Rao, Y., & Mary Mathew, K. (2012). Tamarind. Handbook of Herbs and Spices: Second Edition, 2(2006), 512–533. https://doi.org/10.1533/9780857095688.512
Zhu, F. (2018). Triticale: Nutritional composition and food uses. Food Chemistry, 241(June 2017), 468–479. https://doi.org/10.1016/j.foodchem.2017.09.009
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