Jackfruit is a unique tropical fruit that offers numerous health benefits. The relatively big size of the jackfruit is one of its distinguishing features. It is the largest tree fruit in the world, weighing up to 120 (55 kg) pounds.
A huge jackfruit with a thick, yellow flesh and delicious seeds and pods. The flesh has a sweet, unique flavor that some associate with a cross between banana and pineapple.
Because of its fibrous texture, jackfruit flesh is frequently used as a meat replacement in vegetarian or vegan meals.
Although jackfruit is traditionally grown in tropical places, now it is increasingly becoming available in other parts of the world, including the United States.
Jackfruit is high in vitamin C and other vital elements. According to research, it may provide a number of health benefits.
Nutritional Content of Jackfruit
According to the United States Department of Agriculture (USDA), a cup of raw (100 gram) contains:
- Calories: 95 kcal
- Carbohydrates: 23.25 g
- Sugars: 19.08 g
- Dietary fiber: 1.5 g
- Fat: 0.64 g
- Protein: 2 g
- Vitamin A: 5 μg 1% Of the Daily Value (DV)
- beta-Carotene: 61 μg 1% DV
- lutein zeaxanthin: 157 μg DV
- Thiamine (B1): 0.105 mg 9% DV
- Riboflavin (B2): 0.055 mg 5% DV
- Niacin (B3): 0.92 mg 6% DV
- Pantothenic acid (B5): 0.235 mg 5% DV
- Vitamin B6: 0.329 mg 25% DV
- Folate (B9): 24 μg 6% DV
- Vitamin C: 13.8 mg 17% DV
- Vitamin E: 0.34 mg 2% DV
- Calcium: 24 mg 2% DV
- Iron: 0.23 mg 2% DV
- Magnesium: 29 mg 8% DV
- Manganese: 0.043 mg 2% DV
- Phosphorus: 21 mg 3% DV
- Potassium: 448 mg 10% DV
- Sodium: 2 mg 0% DV
- Zinc: 0.13 mg 1% DV
The protein composition of jackfruit distinguishes it from other fruits. It has more than 2 grams of protein per 100 grams, compared to 0-1 grams in other fruits like apples and mangoes.
It has a moderate calorie count, with 95 in one cup (100 gram) portion. Carbohydrates account for approximately 92 percent of the calories, with the remainder coming from protein and a minor bit of fat.
Furthermore, jackfruit provides practically every vitamin and mineral you require, as well as a good amount of fiber.
Jackfruit is also high in antioxidants, which are thought to be responsible for the majority of its health benefits.
Health Benefits of Eating Jackfruit
1. Help Reduce Blood Pressure
Jackfruit contains a lot of potassium. According to the American Heart Association (AHA), potassium-rich foods can help lower blood pressure.
Potassium reduces blood pressure through counteracting sodium’s effects and lowering tension in blood vessel walls.
The American Heart Association (AHA) recommends that healthy individuals ingest 4,700 milligrams (mg) of potassium per day. A cup of sliced raw jackfruit has 448 milligrams of potassium.
2. Lowering Cholesterol Levels
Jackfruit contains fiber, particularly the seeds, which are high in soluble and insoluble fiber.
Soluble fiber, according to the Food and Drug Administration (FDA), can help lower LDL cholesterol levels and limit the absorption of carbs into the bloodstream, which can help minimize blood glucose increases after eating.
According to research, dietary fiber may also lower a person’s risk of heart disease, diabetes, and colon cancer.
3. Jackfruit Benefits for Diabetes and Blood Sugar Control
Diets high in low glycemic index (GI) foods have been demonstrated to help in blood sugar control and diabetes prevention.
Jackfruit has a low glycemic index (GI), which measures how rapidly your blood sugar levels rise after consuming a food. This is due to the fiber it contains, which slows digestion and helps to reduce blood sugar increases.
Furthermore, jackfruit contains protein, which may help prevent blood sugar levels from rising too soon after eating.
4. For Digestive Health
Because jackfruit is high in fiber, it may help you feel fuller for longer and keep your bowel movements regular.
Prebiotics, which are found in jackfruit seeds, can aid in the formation of good bacteria in the gut.
5. Prevent Cancer
Flavonoids, saponins, and tannins are examples of phytochemicals found in jackfruit.
Many phytochemicals have antioxidant qualities, which means they may assist to counteract the effects of free radicals, according to the American Institute for Cancer Research.
Free radicals are highly reactive chemicals found naturally in the body that can cause cell damage. This type of damage, known as oxidative stress, may contribute to the development of a number of chronic diseases, including cancer.
6. Aid in the Healing of Wounds
Jackfruit is high in vitamin C, a potent antioxidant that is necessary for a healthy immune system.
In addition, vitamin C is required by the body to produce collagen, a protein that is essential for maintaining healthy skin, bones, and connective tissues such as blood vessels and cartilage. Collagen is also essential in wound healing.
According to a 2014 study, jackfruit has anti-inflammatory, antibacterial, and antifungal compounds that may aid in wound healing.
7. Improve Sleep Quality
Jackfruit is high in magnesium, a mineral associated with relaxation. A 2021 study discovered little evidence that taking magnesium supplements benefits for improves sleep in elderly persons.
8. Jackfruit Benefits for Skin
Jackfruit is high in vitamin C and antioxidants, which can help repair free radical damage to skin cells. Jackfruit’s antioxidants can help reduce photoaging or skin aging caused by sun exposure.
Side Effects of Eating Jackfruit
There are no official reports about the side effects of eating jackfruit. Although jackfruit is generally harmless, certain people may need to limit or avoid it. Some people are allergic to it, particularly those allergic to birch pollen.
Furthermore, because of its ability to lower blood sugar levels, people with diabetes may need to have their medication dosages adjusted if they consume this fruit on a regular basis.
Nonetheless, consuming jackfruit has never been linked to any major adverse effects, and it is considered safe for most individuals to consume.