Health Benefits of Jujube (Chinese Red Date)

Jujube, also known as the Chinese red date, is a round fruit commonly grown in Southeast Asia. The bright red jujube fruit is about the size of a plum. Inside the fruit is a white pulp covering the jujube seed. Jujube fruit is rich in fiber, vitamin C, and anti-inflammatory plant compounds.

In traditional Chinese medicine, jujubes are consumed to improve sleep and remove toxins. Jujubes have been grown in China for over 4,000 years. You can enjoy jujubes as fresh fruit and in some dessert recipes.

1. Source of Antioxidants

Jujube contains antioxidant compounds like phenolic acids and flavonols. It's also rich in vitamin C, an antioxidant vitamin. Antioxidants help protect the body from harmful free radicals, which can come from things like pollution, smoke, and ultraviolet rays. These free radicals can damage healthy cells, making them weaker and more likely to cause health conditions like heart disease and cancer.

2. Prevent Metabolic Health Conditions

Metabolic syndrome (MetS) is a group of conditions that increase your risk for health conditions like heart disease, stroke, and type 2 diabetes. An imbalance of cholesterol, blood sugar, and triglycerides primarily causes metabolic syndrome.

In a small study, participants who ingested jujube powder saw improvements in their HDL cholesterol levels and triglycerides in participants. However, they did not see any changes in fasting blood sugar, LDL cholesterol, or blood pressure.

Another study found that participants diagnosed with type 2 diabetes saw reductions in blood sugar, total cholesterol, and blood sugar.

However, each of these studies showed varying results on the effectiveness of jujube in treating metabolic disorders. More research is needed to know if jujube has any major effect on these health conditions.

3. May Improve Sleep

Many people use herbal supplements to try to improve sleep quality. A study tested a supplement called LZComplex3, which includes jujube, magnesium, vitamin B6, and other ingredients. The study focused on participants with insomnia.

There was no significant difference in sleep quality between the placebo group and the participants who took the supplement. Some participants from both groups also reported experiencing side effects.

In another study, participants who consumed jujube capsules saw more improvements than the placebo group. However, more research and larger studies are still needed to confirm the effects jujube has on sleep quality.

4. Potential Aid for Chronic Hives

Chronic spontaneous urticaria (CSU) is the medical term for chronic hives, which can last for more than six weeks. Second-generation H1 antihistamine medications are the first line of treatment, but about 50% of people don't respond to them. Interest in using herbal medicine for CSU has grown among people who do not see any improvements from antihistamine medications.

A small study found that jujube may help improve sleep. Participants were randomly divided into two groups. One group received Ziziphus jujube syrup, while the other received a simple jujube syrup. Both groups also took an antihistamine. The Ziziphus jujube group reported better sleep than the simple jujube syrup group. This suggests that Ziziphus jujube syrup could improve sleep. However, there is limited research on the effects of Ziziphus jujube.

Nutrition

Jujube provides small amounts of nutrients like potassium and copper, but it’s especially rich in vitamin C, an antioxidant that supports the immune system and aids in wound healing. Vitamin C also helps your body absorb iron from plant foods.

A 100-gram (3.5 ounces) serving of raw jujube provides the following calories and nutrients:

• Calories: 79
• Protein: 1.2 grams (g)
• Fat: 0.2g
• Carbohydrates: 20.2g
• Fiber: 10g, or 36% of the Daily Value (DV)
• Vitamin C: 69 milligrams, or 77% of the DV

Jujube is also high in fiber, which is important for gut health. Fiber can help you feel full and keep your blood sugar and cholesterol levels steady, which can reduce the risk of heart disease and type 2 diabetes.

Jujube as a Supplement

Jujube comes in different supplement forms, including capsules, gummies, liquid extracts, and powders. However, there is no standard recommended dosage for Jujube. Since supplements are not verified by the U.S. Food and Drug Administration (FDA), consider purchasing supplements that have been third-party tested.

Researchers generally recommend getting antioxidants from whole foods rather than supplements. Still, if you’re considering taking a Jujube supplement or any other supplement, speak with your healthcare provider first.

Risks

Jujube is generally safe to consume. However, in rare cases, Indian jujube (Ziziphus Mauritiana Lam) has been linked to reports of latex fruit allergy. Indian jujube is smaller and not as sweet as the common jujube.

People with a latex allergy might also react to some fruits containing similar proteins to those in the tree sap used to make latex. Avocado, banana, and bell pepper are examples of foods that some individuals with a latex allergy may be allergic to. Symptoms can range from itchy or swollen skin and mouth to severe reactions like anaphylaxis.

If you have a latex allergy, consult your primary healthcare provider before consuming jujube.

Tips for Consuming Jujube

You can enjoy jujubes on their own as fresh fruit or as a sweet topping.

Ways to add jujube to your diet include:

• Blend jujube into smoothies
• Stir chopped jujube into cereal, oatmeal, or yogurt.
• Mix dried jujube into baked goods like muffins and bread.
• Add chopped jujube to salads for a sweet contrast to savory ingredients.
• Steep dried jujube in hot water to make tea

A Quick Review

Jujube is a sweet red fruit traditionally used in Chinese medicine for its antioxidant properties. It is rich in vitamins and minerals like vitamin C and fiber. Although more research is needed, jujube has been used to improve sleep quality, reduce your risk of metabolic health conditions, and prevent the symptoms of chronic hives. Consult your healthcare provider before consuming jujube supplements.