Mindful Eatings

Bael, also known as the “wood apple,” is a fruit that grows throughout India and has been used for medicinal properties in traditional Indian medicine for centuries. Bael fruit is highly nutritious and contains various bioactive compounds such as fibres, carotenoids, phenolics, terpenoids, coumarins, flavonoids, and alkaloids, providing several potential health benefits.

Studies have shown that Bael possesses several medicinal properties, including radioprotective effects, inhibition of lipid peroxidation, antibacterial, antidiarrheal, gastroprotective, antiviral, anti-diabetic, anti-ulcerative colitis, cardio-protective, antioxidant, and hepatoprotective effects. The various bioactive compounds in bael fruit and its other parts, such as roots, trunk, bark, leaves, flowers, and seeds, confer its numerous properties.

Here are some of the potential benefits of Bael

Bael fruit (Aegle marmelos) is believed to have several health benefits, including its ability to regulate blood pressure.

Bael fruit contains compounds such as tannins, flavonoids, and alkaloids known to have antihypertensive properties. These compounds help relax the blood vessels and improve blood flow, reducing the strain on the heart and lowering blood pressure.

• Digestive health: Bael fruit is rich in fibre, which promotes digestive health and prevents constipation. It also contains compounds that can alleviate symptoms of diarrhoea and other digestive disorders.
• Regulates Blood Sugar: Bael apple has a low glycemic index, meaning it does not cause a rapid spike in blood sugar levels. This makes it a great food choice for those with diabetes or blood sugar imbalances. The fruit also contains compounds that can help to regulate insulin secretion and improve glucose metabolism.
• Immune system support: Bael is a good source of vitamin C, which is crucial for immune system function and helps protect the body against harmful free radicals.
• Heart health: Bael fruit contains compounds that may reduce cholesterol levels and lower the risk of heart disease. It is also rich in potassium, which can regulate blood pressure and reduce the risk of stroke.
• Respiratory health: Bael leaves, and fruit may benefit respiratory health, particularly in treating asthma and other respiratory disorders.
• Anti-inflammatory properties: Bael fruit contains anti-inflammatory compounds, which may help reduce inflammation.

How Bael helps in managing constipation?

Bael fruit has been used in traditional medicine for its potential health benefits, particularly in managing digestive issues such as constipation. Here are some ways Bael can help control constipation:

• High in fibre: Bael fruit is a good source of dietary fibre, which adds bulk to stool, making it easier to pass through the digestive tract.
• Natural laxative: Bael fruit has natural laxative properties that can help soften stool and facilitate its movement through the intestines.
• Soothes the digestive system: Bael fruit contains tannins, which have anti-inflammatory properties that can help ease the digestive system and alleviate discomfort or pain due to constipation.
• Regulates bowel movements: Bael fruit has a regulatory effect on bowel movements, preventing constipation from occurring in the first place.
• Improves digestion: Bael fruit has digestive properties that can help improve overall digestion and prevent constipation.

How does Bael help Regulates Blood Sugar?

Bael fruit has been used for medicinal purposes in Ayurveda for centuries, including its potential to regulate blood sugar levels. Here are some ways in which Bael may help regulate blood sugar:

1. High Fiber Content: Bael is high in soluble fibre, which helps slow down the absorption of sugar in the bloodstream. Soluble fibre also helps improve insulin sensitivity, which is essential for managing blood sugar levels.
2. Low Glycemic Index: Bael fruit has a low glycemic index, which means it has a slower impact on blood sugar levels than other fruits. This is due to its high fibre content, which slows down the absorption of sugar.
3. Rich in Antioxidants: Bael fruit is rich in antioxidants, which can help protect the body against oxidative stress and inflammation. This is important because high oxidative stress and inflammation levels can contribute to insulin resistance, leading to high blood sugar levels.
4. May Stimulate Insulin Production: Some studies suggest that bael fruit may help stimulate insulin production in the pancreas, which can help improve blood sugar control.

One delicious way to enjoy bael fruit is by making bael apple and curd sorbet. Here’s a recipe:

Ingredients:

• One bael apple, pulp removed
• 2 cups plain yoghurt
• 1/2 cup water
• 1/2 tsp roasted cumin powder
• 1/2 tsp black salt
• 1 tbsp chopped fresh mint leaves
• Ice cubes for serving

Directions:

1. Combine the bael apple pulp, plain yoghurt, water, roasted cumin powder, black salt, and chopped fresh mint leaves in a blender.
2. Blend until smooth.
3. Pour the mixture into a large pitcher.
4. Add ice cubes to the pitcher and stir to combine.
5. Pour the bael apple and curd sorbet into individual glasses and garnish with additional mint leaves, if desired.
6. Serve immediately and enjoy!

Conclusion

In conclusion, the bael apple is a valuable addition to any healthy diet. From supporting digestive health to promoting heart health, this fruit offers a range of health benefits that can support overall wellness. As a dietician, I encourage individuals to incorporate a variety of whole, nutrient-dense foods into their diet and to work with a qualified healthcare professional to optimize their nutrition and health.