Jackfruit- 12 Amazing Health Benefits

Jackfruit may have an unusual name and appearance, but it is an incredibly nutritious tropical fruit that has become very popular in recent years, due to its potential benefits for human health.

What Is Jackfruit?

Scientifically known as Artocarpus heterophyllus, jackfruit is a tree that is native to the Indian subcontinent and is also known as the jack tree or jak and are closely related to figs and mulberries.

The sweet taste of this fruit adds to its popularity, along with its versatility in many different meals and varying preparations, from desserts to savory meals, salads, candied varieties and roasted fruit, as well as simply eating the fruit raw. The flavor of jackfruit has been compared to a cross between mangoes, bananas, and pineapples.

Jackfruit Nutrition Facts

Jackfruit contains significant levels of dietary fiber, vitamin A, vitamin C, and various B vitamins, as well as iron, potassium, manganese, magnesium, zinc, phosphorus and calcium.

In terms of antioxidants, there are a number of powerful compounds such as lutein and beta-carotene. Most importantly, jackfruit contains a significant amount of protein, making this an important food in certain regions of the world. It is also low in calories, very high in water (roughly 80%) and is extremely low in fat.

Jackfruit seeds are also densely packed with protein, minerals and dietary fiber, making them a secondary source of nutrients for those who cultivate and consume the fruit.

Benefits of Jackfruit

The most impressive benefits of jackfruit include its ability to protect the skin , boost the immune system, provide an energy burst, lower cancer risk, improve vision health, and respiratory conditions, improve sleep, help with weight loss , lower risk of diabetes, strengthen the heart, reduce blood pressure, optimize digestion and support the metabolism.

Skin Care

With a healthy dose of antioxidants, such as lutein and beta-carotene, this fruit can be very beneficial for skin health, as it can minimize the effects of free radicals and oxidative stress, which can include wrinkles, blemishes and age spots, while also giving your skin a healthy glow.

Promotes Weight Loss

Due to the surprisingly low-calorie content, coupled with the rich nutrient supply and dietary fiber, this fruit is excellent for people trying to lose weight. It can induce satiety and prevent overeating and snack between meals, without compromising your daily caloric restrictions or goals.

Aids Digestion

The high levels of dietary fiber found in jackfruit (1.5 grams per 100 grams of fruit) make it very good for stimulating digestive processes and reducing symptoms of constipation, bloating and cramping. It can induce peristaltic motion and bulk up the stool, while also helping to improve the efficiency of nutrient uptake in the gut.

Increases Energy

With a range of B vitamins and a decent amount of protein, this fruit is an excellent energy source. Jackfruit can improve your energy metabolism with healthy sugars and carbohydrates, without adding much fat to your overall intake.

Boosts Immunity

The presence of vitamin C and variousantioxidants makes the fruit an excellent booster for the immune system. Vitamin C can stimulate the production of white blood cells, while antioxidants will prevent oxidative stress and neutralize free radicals before they can cause chronic disease and inflammation.

Improves Respiratory Health

Jackfruit is distinguished for its ability to heal respiratory conditions and even alleviate symptoms of asthma. This fruit has a number of natural compounds that can reduce the allergic response of the body and prevent the wheezing, and difficulty breathing that accompanies many respiratory afflictions.

Reduces Blood Pressure

There is a notable amount of potassium found in jackfruit, and a 100-gram serving can provide more than 5% of your daily recommended intake of this mineral. Potassium is a vasodilator, meaning that it can relax blood vessels and arteries, which will reduce blood pressure and generally lower the stress on the cardiovascular system, lowering your risk of atherosclerosis, heart attacks, and strokes.

Improves Metabolism

B vitamins are critical compounds of metabolic processes throughout the body, and jackfruit is a great source of pyridoxine and thiamine, as well as a good source of folate, niacin, and riboflavin. This can improve energy metabolism and help support weight loss efforts.

Controls Diabetes

A good supply of fiber and natural sugars is an excellent way to control blood sugar levels and lower your risk of diabetes. By regulating the release of glucose and insulin in the body, and improving insulin sensitivity, this fruit is an excellent way to prevent or manage diabetic symptoms.

Improves Vision

There is a good amount ofbeta-carotene found in jackfruit, which is partly why this fruit is considered a new “superfood”. Beta-carotene breaks down into vitamin A, a powerful antioxidant that is specifically linked to reducing oxidative stress in the eyes, preventing macular degeneration and slowing the onset of cataracts.

Promotes Sleep

Jackfruit contains a significant level of magnesium, an essential mineral that can affect neurotransmitter levels in the body, helping to regulate Circadian rhythms and ensure healthy sleep. If you struggle with insomnia or regularly interrupted sleep, having jackfruit before bed may help alleviate your exhaustion.

Improves Cardiovascular Health

The fiber content in jackfruit can help to manage your cholesterol levels and prevent the buildup of plaque in the arteries and blood vessels. Furthermore, the antioxidants and vitamin C in this fruit can help to repair the cardiovascular system and reduce oxidative stress, which can cause blood vessels to break down, leading to coronary heart disease.

How to Prepare Jackfruit?

You can prepare jackfruit in a number of ways, including raw, roasted, candied, steamed and boiled, as well as in salads, desserts, meat dishes, and curries, among many others, but the initial preparation of a jackfruit is where most people struggle. These fruits take a bit of work before you can eat them, similar to a pineapple. After that, the recipe ideas are truly endless for this unique tropical fruit and you can find it at most supermarkets or exotic grocers

Remove the core from the center of the jackfruit, as this is what binds the bulbs (pods, petals) together.
Each of the separate pods should now be visible, coated in thick, fibrous strands.
Cut off each of these individual white/yellow pods.
Carefully trim off the fibrous strands from around the pod with a knife.
Slice along the side of each pod, exposing the central pit. Remove this pit.
The fruit can then be eaten raw, refrigerated for up to 3 days, or frozen for future use!

Side Effects of Jackfruit

Despite the many health benefits, there are some potential side effects to jackfruits that should be taken into consideration, such as problems with blood sugar, pregnancy issues, surgical complications and possible allergic reactions.

Diabetes – One of the notable effects of jackfruit is its ability to lower insulin sensitivity and regulate blood sugar levels, which can be dangerous when combined with blood sugar-lowering medication.
Surgical Complications – There are certain sedative properties of jackfruit that could potentially cause complications with surgical anesthesia, so it is not recommended for people preparing for surgery.
Allergies – Some people do have allergies to jackfruit, particularly those who are also allergic to plants in the birch family, and these reactions can include gastrointestinal distress, as well as swelling of the mouth, lips, and tongue.
Pregnancy – Some unscientific reports have said that consuming jackfruit can stimulate menstruation, and the fruit is therefore not recommended for pregnant women, as it could potentially cause a miscarriage.

References