Palm jaggery is a variety of raw jaggery that provides amazing health benefits because of its rich nutrients profile. It is a wonderful substitute for white sugar, which is nothing but calories and sweetness, as all essential nutrients like vitamins, minerals, and amino acids are flushed out during the manufacturing process.
On the other hand, palm jaggery is made without the involvement of chemicals or artificial ingredients and is able to retain most of the nutrients.
Palm jaggery is made from palm tree extract and is expensive in comparison to sugarcane jaggery or raw jaggery.
Palm jaggery is an excellent source of many essential nutrients such as vitamins, minerals, antioxidants, phytonutrients, polyphenols, etc. and the presence of these compounds makes them very beneficial for us as they provide numerous health and medicinal benefits.
Health Benefits of Palm Jaggery
Some of the major health benefits of palm jaggery are as follows:-
(1) Excellent source of Minerals
Palm jaggery is an excellent source of many nutrients like vitamins and minerals that plays an important role in keeping us healthy. In comparison to white sugar, it has about 60 times more minerals. In white sugar, almost all the nutrients are lost during the manufacturing process, but this is not the case with palm jaggery.
Iron, magnesium, potassium, and calcium are some of the essential minerals found in palm jaggery, and these compounds provide benefits such as healthy red blood cells, stronger bones, better immunity, controlled blood pressure, and improve nerve functioning, etc.
(2) Natural Detoxifier
Detoxification is the process of removal of toxins, pollutants, and other unwanted substances from our system. It plays an important role in keeping us healthy as the accumulation of toxins in our body may lead to various health problems. In our body, two vital organs liver and kidneys are primarily responsible for the detoxification process.
However, they also have to perform other important functions.
Too many toxins in our body may put stress on these vital organs, thereby affecting their performance negatively.
Palm jaggery is a natural detoxifier that helps with detoxification.
This advantage of palm jaggery is due to the presence of dietary fibers in them.
When there are fewer toxins in our system, it reduces the burden of detoxification from our liver and kidneys to some extent and allows them to focus on other functions they need to perform.
(3) Improves Digestive Health
Palm jaggery is good for our stomach and for improving our digestive health.
This advantage of palm jaggery is mainly because of the presence of antioxidants and other antioxidantal compounds such as phytonutrients and polyphenols.
These antioxidantal compounds protect our digestive system from the oxidative damage caused by the free radicals and may reduce the risk of colon cancer, abdominal cancer, and intestinal cancer, etc.
Palm jaggery is also helpful for providing relief from constipation due to the presence of dietary fibers in them. The dietary fibers in the palm jaggery are natural laxatives that improve bowel movement and ensures smooth elimination of stool from our system and are therefore helpful for dealing with constipation.
It also provides relief from other digestive problems such as abdominal pain, indigestion, gas, bloating and flatulence, etc.
Consuming palm jaggery enhances the production of digestive enzymes in the body and thus helps with proper digestion.
In some regions of India, it is common to give a small serving of jaggery or palm jaggery after the heavy meal to facilitate the digestion process.
(4) Regulates High Blood Pressure
Another reason to add palm jaggery to your diet is because of its ability to reduce the risk of hypertension.
Hypertension or high blood pressure is a common health problem that affects millions of people around the world and is a leading cause of various cardiovascular issues such as heart attack, heart stroke, irregular heartbeat, and coronary artery disease, etc.
Palm jaggery is beneficial against this silent killer due to the presence of potassium in it.
Potassium is a natural vasodilator that relaxes our blood vessels, improves blood circulation, and thus provides relief from hypertension or high blood pressure.
Palm jaggery is also low in sodium and this also plays an important role in managing our blood pressure level as low sodium level prevents excessive fluid retention in the body, minimizes stress on heart and blood vessels, and aids in keeping blood pressure under control.
(5) Reduces The Risk of Anemia
Palm jaggery is also effective for minimizing the risk of anemia due to the presence of iron in it.
Anemia is a blood disorder mainly caused by the deficiency of iron in our body, and it may give rise to symptoms such as fatigue, pale skin, weakness, shortness of breath, dizziness, lightheadedness, chest pain, and irregular heartbeat or palpitation, etc.
This benefit of palm jaggery is mainly due to the presence of Iron in it.
Iron present in the palm jaggery enhances the production of hemoglobin in our body that allows red blood cells to carry oxygen to every cell and tissue of the body. When our cells are well oxygenated, it improves their health and functionality.
In addition to this, the presence of zinc and copper in the palm jaggery also plays an important role in reducing the risk of anemia.
(6) Better Alternative to White Sugar For Regulating Blood Sugar Level
In comparison to white sugar, palm jaggery is a better alternative for regulating blood sugar levels.
Keeping our blood sugar level at an optimal level is important for keeping us healthy as otherwise, it could lead to diabetes, which in turns contributes to increasing the risk of other health problems such as cardiovascular problems such as heart disease or stroke, kidney problems, nerve problems, and vision problems.
Palm jaggery helps in regulating our blood sugar level because of its low glycemic index.
On a scale of 0 to 100, the glycemic index of a food item determines the rate at which a particular food item will release sugar into the bloodstream.
Being a low glycemic index food means, palm jaggery releases sugar into the bloodstream at a slow pace, prevents a sudden spike in blood sugar level, and thus contributes to diabetes management.
Additionally, dietary fibers in the palm jaggery slowdowns the rate at which sugar gets absorbed by the bloodstream and thus helps in keeping our blood sugar under control.
Although palm jaggery is effective for regulating blood sugar levels, it is suggested to add it to your diet only after having a word with your doctor.
And, if you are already taking medication for managing diabetes, then also you should consult with your doctor before making palm jaggery a part of your diet to ensure that there is no risk of food-drug interaction.
(7) Promotes Weight Loss
The potassium present in the palm jaggery not only regulates high blood pressure but also helps in keeping our weight under control.
This is very beneficial for the people who would like to get rid of some extra pounds from their body.
There are many factors that contribute to obesity but simply speaking, when we get more calories from our food than we can burn throughout the day, then the excess calories are stored in our body in the form of fat tissues, and this leads to obesity.
Potassium in the palm jaggery improves metabolism which means it increases the rate at which we burn calories, and thus helps with weight loss.
In combination with magnesium, potassium helps in the growth and contraction of the muscles. This makes them bigger and stronger and increases their energy consumption.
This way our body burns more calories and the stored calories are used efficiently.
Potassium is also known for preventing water retention in the body, and this also contributes to weight loss.
Last but not the least, the dietary fibers in the palm jaggery also contribute to weight loss as they provide satiety, which means they keep our stomach satisfied for a longer duration and decreases our urge to eat again and again. This helps control overeating which is one of the prime reasons for obesity.
(8) Improves Cardiovascular Health
Palm jaggery is good for the heart and improves our cardiovascular health due to the presence of essential nutrients like vitamins, minerals, antioxidants, and dietary fiber in them.
The antioxidants and other associated compounds such as phytonutrients and polyphenols in the palm jaggery protect our cardiovascular system from the ill effects of the oxidative damage caused by the free radicals, and thus improves the efficiency and functionality of the cardiovascular system.
Potassium, a vital mineral present in the palm jaggery is well known for its vasodilating properties as it relaxes our blood vessels, improves blood circulation, and thus provides relief from hypertension or high blood pressure which is a leading cause of various cardiovascular problems such as heart attack, heart stroke and coronary artery disease.
The dietary fibers in the palm jaggery also play a significant role in keeping our cardiovascular system healthy as it reduces the level of bad LDL cholesterol in our bloodstream and enhances the production of good HDL cholesterol.
By reducing the level of LDL cholesterol in our bloodstream, dietary fibers prevent the accumulation of plaque and fat deposits in the inner lining of the arterial walls, and thus minimizes the risk of atherosclerosis or hardening of arteries which is a leading cause of various cardiovascular issues.
Other nutrients like iron, zinc, and magnesium, etc. present in the palm jaggery also contribute to our heart health.
(9) Strengthens Immune System
The immune system plays an important role in keeping us healthy as it is the defense mechanism of our body that protects us from disease-causing microbes such as bacterias, viruses, and fungi, etc. Even when we get sick or get injured or wounded, our immune system does its best to make us healthy again and speed up the healing of wounds or injuries.
When our immune system is weak then we more likely to get infected by microbial infections and also the healing of wounds and injuries takes more time.
For healthy living, it is important to keep our immune system stronger, and palm jaggery can help in doing the same.
This benefit of palm jaggery is mainly due to the presence of antioxidants and other relevant compounds in them.
The antioxidants and other antioxidant compounds like phytonutrients and polyphenols in the palm jaggery fights with the free radicals in our body, stabilizes them, and prevents them from causing oxidative damage to our cells, including the white blood cells that act as the first line of defense in our body, and is also known as the backbone of the immune system.
By protecting our white blood cells from oxidative damage, palm jaggery strengthens our immune system, and when our immune system is stronger, our risk of getting infected by microbial infections diminishes significantly. This minimizes the risk of cough, cold, flu, and fever, etc.
In addition to this, other nutrients like iron and zinc, etc. present in the palm jaggery also contribute to our immune health.
(10) Good For Brain
Palm jaggery is good for our brain and improves our neurological health. This advantage of palm jaggery is due to the presence of essential nutrients like vitamins, minerals, and antioxidants in them. The antioxidants and relevant compounds present in the palm jaggery protect our brain cells aka neurons from the oxidative damage caused by the free radicals and thus minimizes the risk of various neurodegenerative diseases such as Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
Iron in the palm jaggery improves blood circulation in the brain and improves the functioning of the nerve cells.
Other nutrients like potassium, zinc, and magnesium, etc also play a major role in improving our neurological health.
(11) Good For Bones And Teeth
Another advantage of consuming palm jaggery is its ability to keep our bones and teeth healthy due to the presence of bone-strengthening minerals such as calcium, potassium, and magnesium in it.
Calcium is a vital mineral for our bone health as it is needed for the growth and development of the bones and for making them stronger. Deficiency of calcium in our body may lead to osteoporosis, a condition in which our bones become very weak and fragile and are very prone to damage and fracture.
Potassium and magnesium also play a major role in keeping our bones and teeth stronger as they help improve our bone density.
(12) Natural Energy Booster
The food that we consume provides us energy for survival and for performing various functions that we need to perform. Depending on the composition of food, this energy could be either instantaneous or slow.
It is advised to consume food items that release energy throughout the day and complex carbohydrates are good for the same.
However, there are times when we need a quick burst of energy, and palm jaggery is beneficial for the same as it provides instant energy. Palm jaggery is also known for releasing digestive enzymes that facilitate digestion and thus helps with the quick release of energy.
In comparison to white sugar, palm jaggery is a better choice as it not only provides us a quick burst of energy, but also the essential nutrients that provide amazing benefits and keep us healthy.
(13) Maintains Skin Health
The presence of several essential compounds like vitamins, minerals, antioxidants, phytonutrients, polyphenols, and dietary fibers, etc present in the palm jaggery not only provides many health benefits but is equally important for our skin health.
The antioxidants and the relevant compound present in the palm jaggery fights with the free radicals in our body stabilizes them and prevents them from causing oxidative damage to our cells and tissues and thus helps in keeping various signs of premature aging such as fine lines, wrinkles, age spots, dark spots and skin blemishes, etc at bay.
The dietary fibers in the palm jaggery help with the removal of toxins and other impurities from our system and may help minimises the skin problems such as acne and pimples. Other nutrients like zinc, iron, and magnesium also play a major role in improving skin health.
The information contained in the post is for general purposes only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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