Jackfruit is a large tropical fruit that is native to South and Southeast Asia, and it grows on the jackfruit tree (Artocarpus heterophyllus). The fruit is oblong and big, with a green or yellowish outer skin covered in small, spiky protrusions. Inside, it contains edible seeds and numerous fleshy bulbs (or “pods”). When ripe, the jackfruit has a flavour that is a blend of banana, pineapple and mango, with a slightly chewy texture.
Jackfruit is very versatile and can be consumed in a variety of forms. People often eat ripe jackfruit fresh, while young or unripe jackfruit is used as a meat substitute in vegetarian and vegan dishes due to its texture, which can resemble pulled pork or shredded chicken when cooked. Jackfruit seeds can also be boiled, roasted, or ground into flour for various culinary uses.
Moreover, jackfruit is also valued for its nutritional content. It is a good source of carbohydrates, dietary fibre, vitamins (such as vitamin C and vitamin A), minerals (including potassium and magnesium), and antioxidants. Jackfruit benefits are amazing including control of blood pressure and blood sugar, good heart health, and Anti-inflammatory Properties.
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Nutritional Value of Jackfruits
Jackfruit is an incredibly nutritious fruit that is loaded with essential vitamins, minerals, and dietary fibre. It is an excellent source of nutrients like vitamin C, potassium, magnesium, and many others, jackfruit benefits improve your overall health.
The nutritional value of jackfruit per 100 grams (raw, edible portion) may slightly vary depending on its ripeness and variety. However, there is an estimated breakdown of its nutritional composition:
- Calories: 95 kcal
- Protein: 2 g
- Carbohydrates: 23 g
- Dietary Fiber: 2 g
- Sugars: 19 g
- Fat: 0.6 g
Vitamins:
- Vitamin C: 13.8 mg
- Vitamin A: 110 IU
- Thiamine (Vitamin B1): 0.105 mg
- Riboflavin (Vitamin B2): 0.055 mg
- Niacin (Vitamin B3): 0.920 mg
Minerals:
- Potassium: 448 mg
- Magnesium: 37 mg
- Calcium: 24 mg
- Iron: 0.23 mg
The Incredible Jackfruit Benefits: Why You Should Add it to Your Diet Today
Jackfruit is a rich source of dietary fibre, vitamins, minerals, and antioxidants. Low calories and fat content, making it a great option for those looking to maintain a healthy weight. Jackfruit benefits in many ways:
Good for Heart Health:
Jackfruit is a good source of potassium which is essential for maintaining healthy blood pressure levels and heart function. Adequate potassium intake helps counterbalance the effects of sodium, which can help reduce the risk of hypertension and cardiovascular diseases.
Naturally low in saturated fat and cholesterol, making it a heart-healthy food choice. A diet low in saturated fat and cholesterol is associated with a reduced risk of heart disease and stroke. The fibre content in jackfruit benefits contributes to heart health by helping to lower cholesterol levels. Soluble fibre, in particular, helps to reduce LDL (bad) cholesterol levels by binding to cholesterol in the digestive system and removing it from the body.
Jackfruit has a low glycemic index (GI), which means it does not cause a quick increase in blood sugar levels. Foods with a lower GI may help regulate blood sugar levels and reduce the risk of insulin resistance and type 2 diabetes, both of which are risk factors for heart disease.
Boost Immunity:
Jackfruit is a good source of vitamin C and plays a crucial role in supporting the immune system. It helps stimulate the production of white blood cells, which are key players in the body’s defence against infections and illnesses. Jackfruit contains various antioxidants, including flavonoids, phenolic compounds, and carotenoids. These antioxidants help neutralize harmful free radicals in the body, reduce oxidative stress, and support overall immune function.
Jackfruit provides a small amount of vitamin A, which is important for maintaining healthy skin and mucous membranes, including those in the respiratory and digestive tracts. A strong barrier in these areas can help prevent pathogens from entering the body.
It contains phytonutrients such as lignans and saponins, which have potential immune-boosting properties. These compounds may help modulate the immune response and enhance the body’s ability to fight off infections. Consuming jackfruit benefits in boosting the immune system.
Support Eye Health:
Jackfruit contains a small amount of vitamin A, which is essential for maintaining healthy vision. Vitamin A plays a key role in the function of the retina, the part of the eye that detects light and sends visual signals to the brain. Eating jackfruit benefits supports night vision and reduces the risk of conditions such as night blindness.
Jackfruit contains lutein and zeaxanthin, two carotenoid antioxidants that are important for eye health. These compounds are found in the retina and help protect the eyes from harmful blue light and oxidative damage. Lutein and zeaxanthin also support macular health, which is crucial for sharp, central vision.
Jackfruits contain various antioxidants, including vitamin C and other phytonutrients, which help protect the eyes from oxidative stress and inflammation. Oxidative stress and inflammation can contribute to the development of age-related eye conditions such as macular degeneration and cataracts.
These compounds found in Jackfruit benefits in improving eye health.
Have Anti-inflammatory Properties:
Jackfruit contains various phytonutrients, including flavonoids, phenolic compounds, and saponins, which have potential anti-inflammatory effects. These compounds help reduce inflammation by inhibiting pro-inflammatory enzymes and signalling pathways in the body.
Jackfruit is rich in antioxidants, such as vitamin C, which help neutralize harmful free radicals in the body. Free radicals can contribute to inflammation and oxidative stress, which are linked to the development of chronic diseases such as heart disease, diabetes, and arthritis. By reducing oxidative stress, antioxidants in jackfruit benefits help alleviate inflammation.
The fibre content in jackfruit benefits contribute to its anti-inflammatory properties. Dietary fibre helps promote gut health by supporting the growth of beneficial gut bacteria and reducing gut inflammation. A healthy gut microbiota is essential for maintaining overall immune function and reducing systemic inflammation.
Aid in Blood Sugar Control:
Jackfruit has a relatively low glycemic index (GI), which means it causes a slower and more gradual increase in blood sugar levels compared to high-GI foods. Foods with a lower GI can help stabilize blood sugar levels and prevent spikes and crashes in glucose levels after meals.
Dietary fibre of jackfruit benefits helps slow down the absorption of sugar in the bloodstream, which can help prevent rapid spikes in blood glucose levels. Additionally, fibre promotes feelings of fullness and can aid in weight management, which is important for controlling blood sugar levels in individuals with diabetes.
Unripe jackfruit contains a type of fibre known as resistant starch, which resists digestion in the small intestine and behaves more like dietary fibre. Resistant starch helps improve insulin sensitivity and lowers blood sugar levels.
Jackfruit contains antioxidants and phytonutrients that may have protective effects against diabetes-related complications. These compounds of jackfruit benefits help reduce oxidative stress and inflammation, which are associated with insulin resistance and diabetes.
Good for Digestive Health:
Jackfruit is rich in dietary fibre which is essential for maintaining regular bowel movements and preventing constipation. It adds bulk to the stool, which helps promote the smooth passage of waste through the digestive tract. Adequate fibre intake is also associated with a reduced risk of digestive disorders such as diverticulosis, haemorrhoids, and irritable bowel syndrome (IBS).
The fibre in jackfruit acts as a prebiotic, providing fuel for beneficial gut bacteria in the colon. These bacteria ferment dietary fibre, producing short-chain fatty acids (SCFAs) that nourish the cells lining the colon and contribute to a healthy gut microbiome. A balanced and diverse gut microbiota is important for digestion, nutrient absorption, and overall digestive health.
Jackfruit contains natural enzymes, such as amylase and protease, which aid in the digestion of carbohydrates and proteins, respectively. These enzymes of jackfruit benefits help enhance the breakdown and absorption of nutrients from food, supporting overall digestive function.
Improve Skin Health:
Jackfruit is a great source of vitamin C, which is necessary for collagen production. Collagen is a protein that gives structure to the skin, helping to keep it supple and firm. Vitamin C also functions as an antioxidant, safeguarding the skin from environmental damage and oxidative stress.
The amino acids and minerals found in jackfruit, such as proline, glycine, and copper, are important for collagen production. Collagen is very important for maintaining skin elasticity and firmness, reducing the appearance of wrinkles and sagging skin. Eating jackfruit benefits in the production of collagen.
Additionally, jackfruit contains a variety of antioxidants such as vitamin C, flavonoids, and phenolic compounds. These antioxidants help counteract free radicals in the skin, which can harm cells and cause premature ageing, such as wrinkles, fine lines, and age spots.
Jackfruits have a high water content, which helps keep the skin hydrated and moisturized. Proper hydration is essential for maintaining skin health, as it helps prevent dryness, flakiness, and irritation. Jackfruit benefits in improving skin health.
Boost Energy:
Jackfruit is rich in carbohydrates, primarily in the form of natural sugars such as sucrose and fructose. Carbohydrates are the body’s primary source of energy, providing fuel for physical activity and everyday tasks. Consuming carbohydrates from whole, nutrient-rich sources like jackfruit benefits help replenish glycogen stores and provide a quick source of energy.
Jackfruit contains various vitamins and minerals, including vitamin C, vitamin B6, potassium, and magnesium, which play important roles in energy metabolism. These nutrients of jackfruit benefits help convert carbohydrates into usable energy and support cellular function and energy production.
A good source of electrolytes such as potassium and magnesium, which are important for maintaining fluid balance, muscle function, and overall energy levels. Electrolytes help regulate nerve impulses and muscle contractions, which are essential for physical activity and energy expenditure.
Prevent Cancer:
Jackfruit contains various antioxidants, including vitamin C, flavonoids, and phenolic compounds, which help neutralize harmful free radicals in the body. Free radicals can damage DNA and other cellular structures, potentially leading to cancer development. By reducing oxidative stress, antioxidants in jackfruit benefits lower the risk of certain types of cancer.
Jackfruit contains phytonutrients such as lignans and saponins, which have been studied for their potential anticancer properties. These compounds of jackfruit benefits inhibit the growth and proliferation of cancer cells, induce apoptosis (programmed cell death), and prevent tumour formation and metastasis.
Chronic inflammation is linked to a higher likelihood of developing cancer. Some compounds found in jackfruit, such as flavonoids and phytonutrients, may help reduce inflammation in the body, potentially lowering the risk of certain types of cancer.
Prevent Ageing:
Jackfruit is a rich source of vitamin C, which is essential for the synthesis of collagen. Collagen is a protein that helps in maintaining skin elasticity. Vitamin C also acts as an antioxidant, protecting the skin from oxidative stress and environmental damage that can contribute to premature ageing, such as wrinkles, fine lines, and age spots.
Jackfruit contains various antioxidants, including vitamin C, flavonoids, and phenolic compounds. These antioxidants help neutralize free radicals in the skin, which can damage cells and accelerate the ageing process. By reducing oxidative stress, antioxidants in jackfruit benefits help protect against signs of ageing and promote a more youthful appearance.
Some compounds found in jackfruit, such as flavonoids and phytonutrients, may have anti-inflammatory effects that help reduce inflammation in the skin. Chronic inflammation can contribute to skin ageing and the development of skin conditions such as acne, eczema, and psoriasis.
Strengthen Bones:
Jackfruit contains a small amount of this mineral. Calcium is a key component of bone tissue, providing strength and structure to bones and teeth. Adequate calcium intake is essential for maintaining bone density and reducing the risk of osteoporosis and fractures.
A good source of potassium helps neutralize acids in the body, which can help preserve calcium stored in bones. Additionally, potassium found in jackfruit benefits helps regulate bone turnover and may help prevent the loss of bone density associated with ageing.
Magnesium is involved in bone metabolism and helps convert vitamin D into its active form, which is necessary for calcium absorption. Adequate magnesium intake is important for maintaining bone density and preventing osteoporosis.
Jackfruit contains vitamin A, which is important for bone growth and development. Vitamin A helps regulate bone remodelling by stimulating osteoblast activity (cells responsible for bone formation) and inhibiting osteoclast activity (cells responsible for bone resorption).
Final Words
Jackfruit is a tropical fruit renowned for its large size, unique appearance, and sweet flavour. Encased in a spiky green or yellowish outer skin, the jackfruit’s fleshy, bulbous interior contains edible yellow pods and large seeds.
Rich in nutrients such as vitamin C, potassium, and dietary fibre, jackfruit offers a delicious and nutritious addition to various culinary creations, from savoury curries to sweet desserts.
Nutritious and versatile fruits have many health benefits. Incorporating this delicious fruit into your diet can help promote overall health and well-being.
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