Discover the Incredible Health Benefits of Jackfruit!
Discover the Incredible Health Benefits of Jackfruit!
Jackfruit also known as Artocarpus heterophyllus, is a tropical fruit native to South India. It is the largest fruit that grows on a tree, weighing up to 100 pounds in some cases. The fruit has spiky, green, thick skin and yellow, mushy bulbs inside that are high in fiber and nutrients.
Jackfruit has a distinct flavor that has been described as a cross between a banana and a pineapple. It has a particular sweetness and tropical flavor. Because the texture of the mature fruit is similar to pulled pork, it is a popular meat alternative in vegetarian and vegan meals.
Jackfruit is high in nutrients. It has few calories but a lot of protein, vitamin C, vitamin A, magnesium, potassium, and fiber. It also includes antioxidants, which can aid in the battle against inflammation.
In addition to its nutritious benefits, jackfruit is well-known for its culinary versatility. Ripe fruit is typically used in desserts, although unripe fruit can be used in savory dishes. Jackfruit seeds are also edible and can be boiled, roasted, or crushed into flour.
Despite its size, jackfruit is a long-term crop. The trees are huge and strong, able to survive harsh weather conditions. They are a wonderful alternative for sustainable agriculture because they require no care or maintenance.
Jackfruit is a distinct and adaptable fruit that provides numerous nutritional benefits. Its distinct flavor and texture make it a popular ingredient in a wide range of cuisines, and its sustainability makes it an environmentally friendly agricultural choice.
Jackfruit is a versatile fruit that comes in a variety of types. While they all belong to the same species, Artocarpus heterophyllus, the many forms of jackfruit differ in size, color, taste, and texture. Here are a few examples:
Black Gold: This variety is known for its dark green skin and bright yellow flesh. It has a sweet taste and a strong aroma. The fruit is medium to large in size and has a high yield of edible flesh.
Black Gold Jackfruit Golden Nugget: This type of jackfruit is smaller in size but has a high flesh-to-seed ratio. It has a sweet, crisp flavor and is often used in desserts and sweet dishes.
Golden Nugget Jackfruit Coconut Cream: Known for its creamy, coconut-like flavor, this variety has a soft, custard-like texture. It’s a popular choice for making smoothies and ice creams.
Dang Rasimi: This Thai variety is prized for its sweet, aromatic, and slightly crunchy flesh. It’s often eaten fresh or used in desserts.
Dang Rasimi jackfruit NS1: Developed in Malaysia, this variety is small, easy to peel, and has a sweet, almost honey-like flavor.
NS1 jackfruit Cheena: A variety from India, Cheena jackfruit has a slightly crunchy texture and a sweet flavor. It’s often used in traditional Indian dishes.
Cheena jackfruit Mia 1: This is a Vietnamese variety known for its sweet, aromatic flesh and small seeds.
Jackfruit is not only delicious, but it also has numerous health benefits. The following are some of the most important health benefits of this tropical fruit:
- Nutrient-dense: Jackfruit is high in important nutrients. It’s high in vitamin C, which helps the body fight infections and enhances the immune system. It’s also high in dietary fiber, which promotes digestion and keeps you regular.
- Antioxidants: Jackfruit includes a variety of antioxidants, including vitamin C and carotenoids, which assist the body combat oxidative stress and inflammation. These antioxidants may aid in the prevention of chronic diseases such as heart disease and cancer.
- Jackfruit is high in potassium, which helps control blood pressure and lowers the risk of heart disease and stroke. It also contains heart-healthy fiber, which can help decrease LDL cholesterol levels.
- Supports Healthy Digestion: Jackfruit’s high fiber content promotes healthy digestion and prevents constipation. It can also make you feel full, which can help you lose weight.
- Boosts Immune System: The vitamin C in jackfruit helps the body fight infections by supporting a healthy immune system.
- Improves Skin and Eye Health: Jackfruit is high in vitamin A and other antioxidants, which are good for your eyes and can help you avoid age-related macular degeneration. Antioxidants also support healthy skin and can halt the aging process.
- Blood Sugar Control: Because jackfruit has a low glycemic index (GI), it can help regulate blood sugar levels and may be advantageous to diabetics.
- Jackfruit includes calcium for bone health as well as magnesium, which aids calcium absorption.
- Energy Boost: Jackfruit contains simple carbohydrates such as fructose and sucrose, which provide a fast energy boost when taken.
- Jackfruit has been studied for its potential health benefits, including its potential role in cancer prevention.
- A review paper titled “Phytochemistry, pharmacological, medicinal significance of Artocarpus heterophyllus Lam. (Jackfruit)” by Anil Kumar, A. Mishra, and Amandeep Singh, highlights that jackfruit possesses antioxidant, anti-inflammatory, anti-bacterial, and anti-cancer activity.
- The fruit contains flavonoids, sterols, and prenyl flavones which contribute to various pharmacological activities. Another study titled “Effect of Storage on the Sensory and Microbial Quality of Blanched and Quick Frozen Jackfruit Samples” by T. B. Dhanesh, S. Bai, B. Akhila, K. P. Shareena, G. Rajesh, mentions that jackfruit’s isoflavones, antioxidants, and phytonutrients have cancer-fighting properties. A protein from the fruit, called lectin, is used in cancer treatment.
- A study titled “Development of Vegetable Seeds Incorporated Cookies: Nutrient Composition, Functional Properties, Mineral Analysis and Sensory Evaluation” by Manisha Sahai, indicates that jackfruit seed powder has various health benefits like preventing cancer, lowering the risk of heart disease, improving the digestive system, boosting immunity in the body, maintaining blood glucose levels, and helping to increase bone mineral density.
Jackfruit is a versatile fruit that may be used in both sweet and savory dishes. Here are some recipe and application ideas:
BBQ Jackfruit Sandwiches: Unripe jackfruit has a texture similar to pulled pork, making it a popular choice for vegan and vegetarian dishes. You can cook the jackfruit with your favorite BBQ sauce and serve it on a bun with coleslaw for a delicious sandwich.
Jackfruit Tacos: Another popular use for unripe jackfruit is in tacos. Cook the jackfruit with a mix of spices like cumin, chili powder, and oregano, then serve it in a tortilla with your favorite taco toppings.
Jackfruit Curry: In many parts of South Asia, jackfruit is often used in curries. You can cook jackfruit with a mix of spices, tomatoes, and coconut milk for a hearty and flavorful dish.
Jackfruit Smoothie: Ripe jackfruit can be used in smoothies. Blend the jackfruit with some yogurt or milk, a banana, and a little honey for a refreshing and healthy drink.
Jackfruit Dessert: In Southeast Asia, ripe jackfruit is often used in desserts. You can cook the jackfruit with sugar and coconut milk, then serve it with sticky rice for a sweet and satisfying dessert.
Jackfruit Salad: You can add ripe jackfruit to a fruit salad for a tropical twist. It pairs well with other fruits like mango, pineapple, and banana.
Jackfruit Seeds: Don’t throw away the seeds! They can be boiled or roasted and eaten as a snack. They have a taste similar to chestnuts.
Buying Jackfruit:
Ripe vs Unripe: Decide whether you want ripe or unripe jackfruit. Ripe jackfruit is sweet and perfect for desserts or eating fresh, while unripe jackfruit has a more neutral flavor and can be used in savory dishes as a meat substitute.
Look and Feel: A ripe jackfruit should have a strong, sweet smell. The skin should give slightly under pressure but not be too soft. If you’re buying unripe jackfruit, it should have no smell and the skin should be firm.
Size: Jackfruit can be quite large, so consider how much you’ll be able to use. Some stores sell jackfruit in smaller, pre-cut pieces, which can be a more manageable option.
Storing Jackfruit:
Whole Jackfruit: If you have a whole, uncut jackfruit, it can be stored at room temperature for up to a week.
Cut Jackfruit: Once cut, jackfruit should be stored in the refrigerator. It can be kept in an airtight container for up to a week.
Freezing: You can also freeze jackfruit. Remove the seeds and separate the fruit from the skin and core, then store in a freezer-safe bag or container. It can be frozen for up to two months.
Preparing Jackfruit:
Handling: Jackfruit has a sticky latex sap, so it’s a good idea to oil your knife and hands before cutting into it.
Cutting: Cut the jackfruit in half, then in quarters. Remove the yellow fruit pods and seeds. The fruit pods can be eaten fresh or cooked, depending on your recipe.
Seeds: Don’t forget about the seeds! They can be boiled or roasted and eaten as a snack. They have a taste similar to chestnuts.
Jackfruits Nutrition Facts:
Jackfruit is a nutrient-dense food high in vitamins, minerals, and fiber. The following are the nutritional values for one cup (165 g) of raw, ripe jackfruit:
- Calories: 157
- Protein: 2.8 grams
- Fat: 1 gram
- Carbohydrates: 38 grams
- Dietary Fiber: 2.5 grams
- Vitamin C: 22.6 milligrams (approximately 38% of the daily recommended intake)
- Vitamin A: 297 IU
- Vitamin B6: 0.3 milligrams
- Potassium: 739 milligrams
- Calcium: 56 milligrams
- Iron: 0.6 milligrams
Jackfruit includes trace levels of magnesium, phosphorus, and zinc, in addition to these minerals. Jackfruit seeds are also edible and a good source of protein and minerals.
While jackfruit is nutritious, it is also high in natural sugars and should be consumed in moderation as part of a balanced diet. Because nutritional value varies based on the ripeness and variety of the fruit, these figures should only be used as a reference.
Are Jackfruits Safe for Children?
Yes, jackfruit is generally safe to eat for youngsters. It is a healthy fruit that is high in dietary fiber, vitamins, and minerals. However, there are a few considerations to consider:
Allergies: While it’s not common, some people may be allergic to jackfruit. If your child has never tried jackfruit before, it’s a good idea to give them a small amount first to see if they have any adverse reactions.
Choking Hazard: The seeds of the jackfruit are quite large and could pose a choking hazard for small children. Make sure to remove all seeds before giving jackfruit to a young child. Also, the flesh of the fruit should be cut into small, manageable pieces.
Digestive Issues: Jackfruit is high in fiber, and while fiber is good for digestion, too much can cause digestive issues such as bloating, gas, and diarrhea. It’s best to introduce jackfruit into a child’s diet gradually and in moderation.
Sap: Jackfruit contains a sticky latex sap that can be irritating to the skin. Be sure to clean the fruit well and consider using gloves when preparing it.
Is it Safe for Pregnant Women to Consume Jackfruits?
Yes, jackfruit is generally safe to consume while pregnant. It is high in vitamins and minerals that are needed during pregnancy, including as vitamin C and potassium. Jackfruit’s high fiber content can also aid with common pregnancy concerns like constipation.
Allergies: Some people may be allergic to jackfruit. If you’ve never eaten it before, it’s a good idea to try a small amount first to check for any adverse reactions.
Digestive Issues: Jackfruit is high in fiber, and while fiber is beneficial for digestive health, consuming it in large amounts can lead to bloating, gas, or stomach discomfort. It’s best to consume jackfruit in moderation.
Blood Sugar Levels: Jackfruit is high in natural sugars, which can raise blood sugar levels. If you have gestational diabetes or are at risk, it’s important to monitor your carbohydrate and sugar intake.
Unripe Jackfruit: Unripe jackfruit is often used in cooking for its meat-like texture. However, it contains a higher amount of latex which can be difficult to digest and cause stomach discomfort. It’s recommended to consume ripe jackfruit during pregnancy.
Before making significant changes to your diet during pregnancy, always speak with your healthcare provider or a qualified dietitian, especially if you have any known food sensitivities or health issues.
