目次:
- タマリンドとは?
- タマリンドの起源
- タマリンドの7つの健康上の利点
- 1.肝障害を軽減する可能性があります
- 2.お肌の角質除去と美白に役立ちます
- 3.体重管理を支援する可能性があります
- 4. May Relieve Stomach Ache And Constipation
- 5. May Control Hypertension And Promote Heart Health
- 6. May Help Manage Diabetes and Hyperglycemia
- 7. Can Help Prevent Malaria And Microbial Diseases
- Did You Know?
- Nutritional Value of Tamarind
- How To Use And Store Tamarind
- Different Forms Of Tamarind
- Does Tamarind Have Any Side Effects Or Risks?
- Conclusion
- Expert’s Answers for Readers Questions
- 15 sources
タマリンドは甘酸っぱいフルーツポッドです。インド料理やアフリカ料理で広く使用されています。また、いくつかのアジアおよび中東の準備で使用されます。
タマリンドは、ピリッと甘い風味を料理に与えます。この果物の抽出物は、ヘビの咬傷、マラリア、糖尿病、便秘、およびいくつかの急性および慢性の状態を治療するために古代医学で使用されてきました。
この投稿では、タマリンドとそれを食事に含めることができるさまざまな方法について詳しく説明します。
タマリンドとは?
タマリンド( Tamarindus indica )の木は熱帯アフリカ原産です。それは何十年も前にインドに紹介されました。インド人はそれを非常にうまく採用したので、それは(ほとんど)彼らの国に固有のものになりました。この名前は、tamar-I-hind(「インドの日付」を意味する)と呼ばれるペルシア語に由来しています(1)。
スペイン語とポルトガル語では「タマリンド」、フランス語では「タマリンド」、「タマリンド」、「タマリンドデインデス」、「タマリンド」と呼ばれています。ドイツ語では「タマリンド」、イタリア語では「タマリンディジオ」です。インドでは「アンブリ」、「イムリ」、「チンチ」、またはタマリンドとして知られています。カンボジアでは「ampil」または「khouame」と「ma-kharm」です。ベトナム語では、それはただの「私」です。世界中のさまざまな料理で使用されているため、いくつかの名前が付けられています。
タマリンドの起源
タマリンドはインド起源であると誤解されています。その植物名であるインディカもこの神話を支持しています。しかし、この木は1797年頃にハワイで帰化しました。
タマリンドは、はるか以前に熱帯アメリカ、バミューダ、バハマ、西インド諸島で導入されたと考えられています。
成長の遅い巨大なタマリンドの木は、さやのような実をつけます。これらの鞘には、非常に酸性の(そして非常にピリッとした)肉が含まれています。柔らかく、白っぽい、未発達の種子がこれらの鞘に包まれています。
それらが成熟すると、ポッドはジューシーになります。歯髄は茶色になり、粘着性があり、繊維状になります。外皮は割れやすい殻になります。種子は固くて光沢のある茶色になります。
生のタマリンドフルーツと熟したタマリンドフルーツの両方が料理に広く使用されています。カリーズ、ソース、ペスト、ディップの調味料として使用されました。タマリンドはまた、いくつかの料理の中心的な成分として米、魚、肉で調理されています。
言い換えれば、タマリンドはほとんどすべてのキッチンに浸透しています。
しかし、その世界的な人気の背後にある理由は何でしょうか?味だけじゃないんですよね?
本当。タマリンドは、そのいくつかの治療特性で知られています。それは優れた下剤および駆風剤として機能します。強力な抗炎症作用と防腐作用もあります。
タマリンドは、腹痛、下痢、赤痢、創傷治癒、炎症、および発熱の治療に伝統的に使用されています(1)。また、関節痛、喉の痛み、喘息、関節の腫れ、結膜炎、痔の治療にも役立つと考えられています。
次のセクションでは、タマリンドの利点について説明します。見てみな!
タマリンドの7つの健康上の利点
タマリンドは、便秘、糖尿病、皮膚の健康、および微生物感染症を管理するためのよく知られた家庭薬です。また、減量を助け、心血管疾患を予防することも証明されています。これらの信念をいくつかの科学的証拠で検証してみましょう。
1.肝障害を軽減する可能性があります
あなたの体の慢性炎症は間接的にあなたの肝臓に影響を及ぼします。ある研究では、関節炎のラットにタマリンド種子抽出物を与えました。結果は、肝臓の酸化ストレスの減少を示しました(2)。
タマリンド抽出物中の活性プロシアニジンは、肝臓のフリーラジカル損傷に対抗しました。グルタチオン、総チオール、グルタチオンペルオキシダーゼ、レダクターゼなどの炎症マーカーのレベルの低下も認められました(2)、(3)。
タマリンドに含まれるミネラル(銅、ニッケル、マンガン、セレン、鉄など)は、酸化ストレスに対する体の防御力の向上に関与しています。セレンは、ビタミンEとともに、フリーラジカル攻撃から肝細胞の脂質含有量を保護します(3)。
2.お肌の角質除去と美白に役立ちます
タマリンドフルーツの果肉は、古くから天然のスキンスクラブとして使用されてきました。アルファヒドロキシル酸(AHA)の存在により、より滑らかで軽い肌を促進します。タマリンドパルプのAHAには、酒石酸(8〜23.8%)、乳酸(2%)、クエン酸、リンゴ酸が含まれます。これらのAHAは、ペクチンと転化糖とともに、お肌に潤いと潤いを与えます(4)。
タマリンドパルプは美白効果があると言われています。タマリンド種子抽出物が肌の色調に及ぼす影響を調査するために、11人の男性ボランティアを対象とした研究が行われました。種子抽出物を1日2回、頬に12週間塗布/マッサージしました(4)、(5)。
試験製品を適用した場合、皮膚のメラニンと皮脂の含有量は相対的に減少しました。これは、タマリンドに抗酸化ポリフェノールが含まれていることが原因である可能性があります。これらの化合物はあなたの体のフリーラジカルを排除し、したがってあなたの肌のメラニン含有量を間接的に減らします(5)。
3.体重管理を支援する可能性があります
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
Stylecrazeには厳格な調達ガイドラインがあり、査読済みの研究、学術研究機関、および医師会に依存しています。3次参照の使用は避けます。編集ポリシーを読むことで、コンテンツが正確で最新であることを保証する方法について詳しく知ることができます。- Tamarindus indica:調査された可能性の範囲、Pharmacognosy Review、米国国立医学図書館、国立衛生研究所。
www.ncbi.nlm.nih.gov/pmc/articles/PMC3210002/
- タマリンド種子抽出物は、関節炎のラットの肝臓の酸化ストレスを軽減します、Food&Function、米国国立医学図書館、国立衛生研究所。
www.ncbi.nlm.nih.gov/pubmed/24500568
- Antioxidant and Hepatoprotective Activity of a New Tablets Formulation from Tamarindus indica L., Hindawi, Evidence-Based Complementary and Alternative Medicine.
www.academia.edu/31741563/Antioxidant_and_Hepatoprotective_Activity_of_a_New_Tablets_Formulation_from_Tamarindus_indica_L
- Cleansing lotion containing tamarind fruit pulp extract. III. Study of lightening efficacy and skin irritation on Asian skin type, ScienceAsia, CiteSeerX, The Pennsylvania State University.
citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.488.1466&rep=rep1&type=pdf
- Skin Lightening and Sebum Control Efficacy of a Cosmetic Emulsion Containing Extract of Tamarind Seeds on Asian Skin Type, Latin American Journal Of Pharmacy, ResearchGate.
www.academia.edu/30222560/_Skin_Lightening_and_Sebum_Control_Efficacy_of_a_Cosmetic_Emulsion_Containing_Extract_of_Tamarind_Seeds_on_Asian_Skin_Type
- Antiobesity effect of Tamarindus indica L. pulp aqueous extractin high-fat diet-induced obese rats, Journal of Natural Medicines, Academia.
www.academia.edu/32111753/Antiobesity_effect_of_Tamarindus_indica_L._pulp_aqueous_extract_in_high-fat_diet-induced_obese_rats
- Medicinal uses & pharmacological activity of Tamarindus indica, World Journal of Pharmaceutical Sciences, Academia.
www.academia.edu/31647826/Medicinal_uses_and_pharmacological_activity_of_Tamarindus_indica
- A Comprehensive Review on Rasam: A South Indian Traditional Functional Food, Pharmacognosy Review, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5628526/
- Effect of Tamarindus indica fruits on blood pressure and lipid-profile in human model: an in vivo approach, Pakistan Journal of Pharmaceutical Sciences, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/16751124
- Tamarindus indica: Extent of explored potential, Pharmacognosy Review, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3210002/
- Anti-inflammatory action of Tamarind seeds reduces hyperglycemic excursion by repressing pancreatic β-cell damage and normalizing SREBP-1c concentration, Pharmaceutical Biology, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/23151094
- Hypoglycemic and Hypolipidemic Effect of Seed Hydromethanolic Extract of Tamarindus indica L. on Streptozotocin Induced Diabetes Mellitus in Rat, American Journal of Phytomedicine and Clinical Therapeutics, CiteSeerX, The Pennsylvania State University.
citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.684.5252&rep=rep1&type=pdf
- Evaluation of the aphrodisiac potential of a chemically characterized aqueous extract of Tamarindus indica pulp, Journal of Ethnopharmacology, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/28830817
- Isolation and structure elucidation of phenolic antioxidants from Tamarind (Tamarindus indica L.) seeds and pericarp, Food and Chemical Toxicology, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pubmed/16000233
- Six-Month Chronic Toxicity Study of Tamarind Pulp (Tamarindus indica L.) Water Extract, Scientia Pharmaceutica, US National Library of Medicine, National Institutes of Health.
www.ncbi.nlm.nih.gov/pmc/articles/PMC5388147/