When the weather report says heatwave for the next few weeks, there are a few things you need to do to prepare for the worse. First, gather every towel in sight to collect all of the sweat that will be building up on your upper lip (just me?). Then, grab all the most cooling fans in sight to create a wind vortex as powerful as the wind gusts of a category five hurricane. And lastly, find the most hydrating beverage possible to stay as cool, calm, and collected as possible.

Although beating the heat during a relentless heatwave might feel nearly as impossible as resisting binging all eight seasons of Love Island UK in one sitting, a cool drink might at least lift your spirits marginally. Growing up in Florida, one drink in particular always helped me get through the hot summery days without throwing a heat-induced tantrum—and no, I’m not talking about a bright yellow batch of Country Time lemonade.

My go-to cooling bevvie had a similar sweet and sour flavor profile and was equally as refreshing; however, the star of the show was tamarind, a tropical fruit that tastes like sunshine and paradise—which also happens to be packed with tons of nutritional perks linked to boosting longevity. To learn more about this fruit, including how to use it and how tamarind benefits your health, read on.

What is tamarind?

Tamarind is a tree native to Africa (but also grows in other parts of the world) that produces bean-like pods filled with seeds surrounded by a juicy pulp. When fruit is still young, the pulp tastes more acidic, and as it ripens, it becomes more paste-like and sweeter while still maintaining its lip-puckering sourness. This edible pulp can be eaten raw or used to cook various dishes like chutneys, drinks, and desserts. It can also be found in raw, powder, and syrup form, to name a few—and fun fact: It’s one of the key ingredients in Worcestershire sauce.

The key ways tamarind benefits your health

According to Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian nutritionist and a national media spokesperson for the Academy of Nutrition and Dietetics, this punchy fruit is loaded with antioxidants and nutrients. “Tamarind benefits your health in so many ways. For starters, one cup of the pulp of tamarind contains three grams of protein, 75 grams of carbohydrates, and six grams of dietary fiber,” Ehsani says. Additionally, she says that tamarind contains a variety of vitamins and minerals, such as 26 percent of the daily value of magnesium, potassium, iron, calcium, copper, phosphorus, and thiamin.

Perhaps one of the most enticing tamarind benefits is that it’s also rich in polyphenols, which are linked to boosting longevity. According to Ehsani, the pulp and seeds both have this powerhouse antioxidant that can help reduce free radical damage in the body, which can cause chronic illness. (BTW, when consuming tamarind, she does recommend eating it in moderation as it can act as a laxative when eaten in large quantities due to its high magnesium and potassium content, although caveats that this may help those dealing with constipation.)

4 ways to use tamarind

1. For flavoring sauces, marinades, and dressings

benefits of tamarind
Photo: Minimalist Baker

Pad Thai Sauce

Tamarind sauce, pulp, or paste is often used to flavor sauces, marinades, and dressings. For example, one of the main ingredients in pad thai sauce is tamarind, which gives this sweet, sour, salty, and savory dish its iconic flavor. This easy tofu pad thai recipe by Minimalist Baker features a vegan-friendly sauce made using tamarind paste (or concentrate), coconut aminos, coconut sugar, chili garlic sauce, lime juice, and vegetarian fish sauce for a heavenly combination. Not to mention, tamarind is also one of the star ingredients in Worcestershire sauce, a multipurpose flavoring condiment perfect for marinades and salad dressings.

Get the recipe: Easy Tofu Pad Thai

2. For sweetening beverages

benefits of tamarind
Photo: Isabel Eats

Tamarind Agua Fresca

Tamarind agua fresca, like this recipe by Isabel Eats, is a common way to use this fruit and one that I grew up enjoying on hot summer days. To make this refreshing beverage, the pods are soaked in hot water to release the pulp and infuse the water with its savory, sweet flavor. Then, the mixture is strained and sweetened with sugar for a tangy beverage filled with health benefits.

Get the recipe: Agua de Tamarindo

3. To make candy

benefits of tamarind
Photo: Aubrey’s Kitchen

Tamarind Candy Balls

Wildly popular in Mexico, tamarind is used to make popular candies like Pelon Pelonazo and is often paired with spices like chile and citrus-like lime for a super sour and sweet flavor combination. This DIY tamarindo candy recipe by Aubrey’s Kitchen also features Tajín, a chile-lime condiment that adds a hint of citrus, spice, and savoriness.

Get the recipe: Tamarindo Candy

4. As a flavoring for desserts

benefits of tamarind
Photo: Muy Delish

Tamarind Popsicles
This tangy fruit, often in its paste or concentrated form, is also used to add flavor and sweetness to desserts like paletas (Mexican popsicles), cakes, pies, or icing for a pastry. These three-ingredient tamarind popsicles by Muy Delish are the perfect hydrating summertime treat to indulge in poolside and take only ten minutes to prep.

Get the recipe: Paletas de Tamarindo

Stave off the summer heatwave with this hydrating and anti-inflammatory golden smoothie recipe:

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