Jujube: The Many Benefits Of This Sleep-Promoting Fruit

Juju-what?! Although many of us in the Western world haven't heard of the jujube, the fruit, seeds, and bark of this plant have been widely used as food and in Traditional Chinese Medicine for 3,000 years1 to help calm the mind and relax the body, among other things.* And while research isn't conclusive (rigorous clinical trials are lacking), some preliminary studies on the fruit, fruit extract, and seed extract do support these benefits and that jujubes offer additional perks, like supporting digestion and sleep.*

Jujube tea has long been used in Chinese herbal medicine to promote sleep.* Which makes a lot of sense, since the flavonoids and saponins present in both jujube fruit and seeds have been shown to have calming properties.* In fact, one study2 found that these two phytochemicals, extracted from jujube seeds, had sedative effects in mice, which prolonged sleep time.*

Robert Rountree, M.D.—an integrative medicine physician and speaker at revitalize 2018—loves jujube and has prescribed it for many years for patients with sleep problems explaining, "It's the best thing going for enhancing the quality of sleep.* One thing I particularly like about this herb is that it is also a food that is very gentle and doesn’t knock people out or cause hangovers the morning after taking it."*

For the same reasons that jujubes can promote good sleep, they can also help manage stress.* But the key to reaping jujube's soothing properties without experiencing the sedative effects comes down to the dose.*

Jujube fruit nutrition will vary depending on the specific cultivar (there are hundreds!), but they are all carbohydrate-containing, with about 20 grams of carbs per 100 grams of fresh jujube fruit—about 5 grams less than a medium apple. The same amount of fruit will fulfill your quota for vitamin C, clocking in at 115 percent of your daily value (while 100 grams of dried jujube dates contains just 20 percent). Jujubes also contain a wide variety of minerals, including potassium, phosphorus, manganese, calcium, iron, and zinc. And both jujube fruit and seeds contain the antioxidant phytochemicals flavonoids, saponins, and polysaccharides2.

Fresh jujube fruits can be hard to find in U.S. grocery stores, but they do exist here—in fact, they grow particularly well in Texas and can frequently be found at farmers markets in warmer Southern states. If you live farther north, you'll have the best luck in Asian markets. Fresh jujubes should be smooth and unblemished and may range from a greenish-yellow color to a darker brown. Their fruit can be used in any recipe that calls for apples. Try slicing one up and adding it to a salad, or even whip them into a batch of jujube butter this fall.

Dried jujubes, or jujube dates, are easier to get your hands on. In addition to Asian markets, they're readily available to purchase online. Use them any way you'd use typical dates—blended into a smoothie for sweetness, stuffed with goat cheese, or simmered into a jujube tea.

To make your own tea, simply combine a pound of jujube dates, a gallon of water, and a few slices of ginger in a large pot and simmer up to four hours. The result is mildly fruity with a hint of spice.

No common side effects of jujube have been reported, and it's likely relatively safe if consumed as a food. However, if you choose to take it as an extract in supplement form, you should always check with your health care provider about potential interactions, especially if you're dealing with any sort of health condition.