From vitamin C to fiber: Nutritional benefits of fresh jujubes

Fresh jujubes are in season and are presented as a crisp, water-rich early-autumn snack with more vitamin C and dietary fiber than dried jujubes. They are said to support immune function, skin health, bowel regularity and blood pressure. The article also recommends eating them raw with the skin on, storing them cold and unwashed, and limiting portions because of sugar, fiber and hard seeds.

Fresh jujubes contain considerably more vitamin C than apples, and vitamin C helps maintain normal immune function and support collagen production.

The fruit’s skin contains antioxidants such as polyphenols and flavonoids, while the flesh provides dietary fiber that can help bowel movements and regularity.

Jujubes also provide potassium, which can help the body excrete excess sodium and support healthy blood pressure.

Fresh jujubes should have smooth, glossy skin and feel firm when gently pressed, and they should be stored unwashed in an airtight container or plastic bag in the refrigerator.

People managing blood sugar or diabetes should control portions, and children and older adults should have the hard seeds removed before eating to reduce injury risk.

Published Sep 10, 2026 3:49 pm KST

Crunchy early-fall fruit is packed with nutrients

Fresh jujubes are now in season, offering a brief taste of early fall. Unlike dried jujubes, fresh ones contain plenty of water and have a crisp, apple-like texture, making them an easy snack to enjoy. They are also rich in vitamin C and dietary fiber, making them a good choice for an early-autumn snack that combines flavor and nutrition.

Fresh jujubes are known for containing considerably more vitamin C than apples. Vitamin C is an antioxidant nutrient that helps maintain normal immune function and protect cells from oxidative damage. It is also essential for collagen production, which helps maintain healthy skin, gums and blood vessels.

The skin contains antioxidants such as polyphenols and flavonoids, while the dietary fiber in the flesh can support bowel movements and regularity. Jujubes also provide potassium, which can help the body excrete excess sodium and support healthy blood pressure. Because fresh jujubes are typically eaten with their skin on, they can provide a wider range of nutrients.

The easiest way to enjoy fresh jujubes is to rinse them thoroughly under running water and eat them whole, including the skin. Dietary fiber and antioxidant compounds are concentrated near the skin, while vitamin C is sensitive to heat, so eating the fruit raw can help minimize nutrient loss.

If eating them plain feels a little repetitive, try slicing them thinly and adding them to salads or plain yogurt. Pairing them with foods containing protein and fat, such as nuts or cheese, can make the snack more balanced and increase satiety. Turning jujubes into juice or sweetened preserves can make it easier to consume excessive amounts of fruit and added sugar, so eating them fresh is generally a better option.

How to choose and store fresh jujubes

Fresh jujubes should have smooth, glossy skin and feel firm when gently pressed. Avoid fruit that is soft or has extensive bruising, wrinkling or damaged skin. Jujubes with a green base and patches of brown are generally sweeter as they ripen, but a darker color does not necessarily mean the fruit is fresher.

After purchasing fresh jujubes, store them unwashed in an airtight container or plastic bag in the refrigerator, making sure there is no excess moisture. Residual water can cause the fruit to soften or develop mold more quickly, so it is best to wash them just before eating. Rather than storing them for an extended period, eat them while they are still firm and crisp, and set aside any damaged fruit to consume first.

Although fresh jujubes contain a lot of water, they also contain carbohydrates that contribute to their sweetness. Eating several at once simply because they are considered healthy can increase overall calorie and sugar intake. People managing their blood sugar or living with diabetes should determine an appropriate portion based on their individual meal plan rather than eating a large amount at one time.

Eating too many jujubes may also cause digestive discomfort, including bloating, gas or diarrhea, particularly in people who are sensitive to dietary fiber. Those trying them for the first time or with sensitive digestion should start with a small amount.

The seeds are hard and have pointed ends, so children and older adults should have the seeds removed before eating the fruit to reduce the risk of injury.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.

新鲜红枣正当季，是一种清脆多汁的初秋零食，比干枣含有更多的维生素C和膳食纤维。据说新鲜红枣有助于增强免疫力、改善皮肤健康、促进肠道规律并调节血压。文章还建议生吃带皮红枣，冷藏保存且无需清洗，并注意控制食用量，因为红枣含有糖分、纤维和坚硬的果核。

新鲜红枣的维生素 C 含量比苹果高得多，而维生素 C 有助于维持正常的免疫功能和支持胶原蛋白的生成。

这种水果的果皮含有多酚和黄酮类化合物等抗氧化剂，而果肉则提供膳食纤维，有助于促进肠道蠕动和规律排便。

红枣还含有钾，钾可以帮助身体排出多余的钠，并维持健康的血压。

新鲜的红枣表皮应该光滑有光泽，轻轻按压时感觉结实，应该不清洗地存放在密封容器或塑料袋中，置于冰箱内保存。

血糖控制不佳或患有糖尿病的人应该控制食用量，儿童和老年人在食用前应该去除坚硬的种子，以降低受伤的风险。

发布于2026年9月10日下午3:49（韩国标准时间）

初秋时节，爽脆的水果富含营养。

新鲜红枣正当季，带来一丝初秋的甜蜜滋味。与干枣不同，新鲜红枣水分充足，口感爽脆，类似苹果，是方便易食的零食。它们富含维生素C和膳食纤维，是兼具美味与营养的初秋零食之选。

新鲜红枣的维生素C含量远高于苹果。维生素C是一种抗氧化营养素，有助于维持正常的免疫功能，保护细胞免受氧化损伤。它对胶原蛋白的生成也至关重要，而胶原蛋白有助于维持皮肤、牙龈和血管的健康。

红枣皮富含多酚和黄酮类化合物等抗氧化剂，而枣肉中的膳食纤维则有助于促进肠道蠕动，保持规律排便。红枣还含有钾，钾有助于身体排出多余的钠，并维持健康的血压。由于新鲜红枣通常连皮一起食用，因此可以提供更丰富的营养。

享用新鲜红枣最简单的方法是用流水彻底冲洗干净，然后连皮一起吃。膳食纤维和抗氧化成分集中在果皮附近，而维生素C对热敏感，因此生吃红枣有助于最大限度地减少营养流失。

如果直接吃枣子感觉有点单调，可以试试切成薄片，加到沙拉或原味酸奶里。搭配一些富含蛋白质和脂肪的食物，比如坚果或奶酪，可以让零食更均衡，也更有饱腹感。把枣子榨汁或做成甜枣酱容易让人摄入过多的水果和糖分，所以通常来说，新鲜食用枣子是更好的选择。

如何挑选和储存新鲜红枣

新鲜的枣子表皮应该光滑有光泽，轻轻按压时感觉结实。避免选择质地柔软或表皮有大面积碰伤、皱褶或破损的枣子。底部呈绿色并带有褐色斑块的枣子，随着成熟通常会更甜，但颜色较深并不一定意味着更新鲜。

购买新鲜红枣后，不要清洗，直接放入密封容器或塑料袋中冷藏，确保没有多余的水分。残留的水分会导致红枣更快变软或发霉，所以最好在食用前再清洗。不要长时间存放，趁红枣还脆嫩的时候食用，并将损坏的红枣留到以后食用。

虽然新鲜红枣含水量很高，但也含有碳水化合物，这赋予了它们甜味。仅仅因为红枣被认为健康就一次吃很多，会增加总热量和糖分的摄入量。需要控制血糖或患有糖尿病的人应该根据个人膳食计划确定合适的食用量，而不是一次吃很多。

食用过多红枣也可能导致消化不适，包括腹胀、胀气或腹泻，尤其对于对膳食纤维敏感的人群而言。初次尝试或消化系统敏感的人应从少量开始。

这种水果的种子很硬，而且末端很尖，所以儿童和老年人在食用前应该将种子去除，以减少受伤的风险。

本文来自韩国顶级医疗保健门户网站 Kormedi.com，由人工智能生成系统翻译，并由《韩国时报》编辑。