15 Health Benefits of Jackfruit, Ways to Consume and Side Effects

This fleshy and thorny tropical fruit is sweet and has multiple health benefits. Jackfruit can weigh up to 35 kg in some cases. It is high in antioxidants and Vitamin A, which help prevent various health conditions such as heart disease, cancer, and cataracts.

Jackfruit is also a rich source of vitamins B and C and minerals. Its yellow colour is due to a carotenoid antioxidant, which helps lower multiple health risk factors. It also helps in controlling blood sugar levels.

This fruit has a meat-like texture that is suitable for vegetarians and vegans. Jackfruit is native to India and grows in tropical climates. It thrives in humid and hot weather conditions. This was initially grown in India, Sri Lanka, Bangladesh, and Southeast Asia. Thailand, the Philippines, Africa, Australia, and Brazil also developed it.

What is Jackfruit?

Artocarpus heterophyllus is the botanical name for Jackfruit. It is a member of the Moraceae family. It comes in two varieties. The fruity, fleshy, and pulpy parts are the ripe ones, while the other is the unripe green. The texture of this green part is similar to that of chicken or meat. It is also referred to as vegetarian meat. Because it is a large fruit that can be difficult to cut at times, it is also available in stores as canned fruit. It weighs between 3.5 and 10 kg on average.

Jackfruit is also helpful for medicinal and timber purposes.

Jackfruit comes in two varieties: sweet mushy and unsweetened crunchy. Its ripe form smells strongly of rotting onions.

It has spiky outer skin, which makes it difficult to peel.

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Nutritional Value of Jackfruit

Jackfruit is abundant in nutrition. It contains a variety of vitamins and minerals. Its high calorie and carbohydrate content makes it an excellent choice for developing countries.

It also offers numerous health benefits due to its nutritional table. As per the latest data from the United States Department of Agriculture, the nutrition value for 165 grams (or one cup) of jackfruit is as follows:

This table represents several nutrients and their amounts present in 165 grams of Jackfruit:

This fruit is low in calories, vitamins, and minerals, making it a healthy choice. It is high in protein and fibre, essential nutrients for the body. Its antioxidant properties promote a variety of health benefits.

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Glycemic Index and Glycemic Load of Jack Fruit

Despite being high in carbohydrates (around 80%), jackfruit has a low, moderate Glycemic index. Its low GI is due to its high fibre content. It has a GL of 15 in terms of Glycemic Load. Both are considered moderate.

The GI and GL of jackfruit vary depending on whether it is ripe or unripe. The glycemic index of ripe jackfruit is 63, while unripe jackfruit has a very low index of 11. Similarly, ripe has a glycemic load of 15 and unripe has a glycemic load 2.5.

It is a good food choice for diabetic people, too. Jack fruit does not spike sugar levels. It also takes a long time to digest and delays glucose absorption in the bloodstream, eventually promoting controlled blood sugar.

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Health Benefits of Jackfruit

1. Energy Booster

As its nutritional value suggests, 100 grams of jackfruit has a whooping 94 kcal, an abundant carbohydrate source. It’s also high in fibre, making it easier to digest while providing satiety. It gives an immediate energy boost.

2. Full of Antioxidants

Jackfruit has immense benefits and is a rich source of antioxidants. These antioxidants have multiple minerals and other vitamins. They boost immunity and improve the body’s ability to fight off various diseases and illnesses.

3. Contains Vitamin C

As per the data of the U.S.D.A., jackfruit has a decent presence of vitamin C, i.e. 22.6 mg in one cup of jackfruit. Vitamin C also helps your body enhance immunity.

4. Dietary Fiber

Having foods like jackfruit rich in fibre is very beneficial for you. Dietary fibre improves your digestion and reduces the chances of constipation. There are two types of fibre in jackfruit: soluble and insoluble fibre. Soluble fibre gives energy, whereas insoluble fibre eases bowel movement. Jackfruit seeds are also available in powdered form. The benefits of Jackfruit Seed Powder include healthy gut function and an excellent digestive system.

5. Contains Potassium and Iron

Jackfruits also have a good presence of micronutrients like potassium and iron. According to the U.S.D.A., in one cup of jackfruit, there is 739 mg of potassium and 0.38 mg of iron. Potassium is a vasodilator. This helps improve blood flow and regulate blood pressure. Potassium is also involved in muscle function, and because the heart is a muscular organ, it keeps it healthy and lowers the risk of many heart diseases.

6. Beta-carotene

According to the medical reviews in NIH, jackfruit contains beta-carotene, alpha-carotene, beta-zeacarotene, alpha-zeacarotene and beta-carotene-5,6allpha-epoxide. These compounds shield the body from the action of free radicals.

Other Health Benefits of Jackfruit

7. Anti Cancer

Jackfruit contains antioxidants that help the body fight free radicals and toxins. These free radicals and toxins cause cancer by harming body cells. The antioxidants in jackfruits are carotenoids, flavonoids, vitamin C and many others. Moreover, research published on the National Institute of Health website shows jackfruits contain compounds like lignans and isoflavones. These have anti-cancerous properties. This reduces the risk of developing cancer cells.

8. Good for Digestion

As per its nutritional value, jackfruit is rich in fibre, which is good for digestion.

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9. Good for Heart Health

This tropical fruit is high in potassium, an essential nutrient for heart health. Jackfruit’s anti-inflammatory flavanones help to control blood pressure and cholesterol, lowering the risk of heart disease.

10. Helps in Weight Loss

As previously stated, it is high in fibre, an essential dietary component for people trying to lose weight. Its high fibre and protein content also makes a person feel full after a small amount. Thus, it fills you up and controls your appetite with just a few calories. Jackfruit seeds aid in weight loss due to their high fibre and vitamin B complex content.

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11. Good for Eye Health

Vitamin A is a necessary nutrient for maintaining good eye health. Jackfruit is high in Vitamin A, which helps to strengthen the eyes. It also lowers the risk of conditions such as cataracts and improves vision.

12. Helps in Diabetes

Jackfruit helps lower blood sugar levels because of its low GI. Jackfruit’s rich fibre and protein content help reduce high sugar levels and control the spike in BGL. It is considered a blood sugar-controlling fruit as it also contains antioxidants that support controlled sugar levels in the body. According to Vinmec Health, antioxidants help lessen diabetes and its complications. It not only has antioxidant properties but is anti-inflammatory, too. Flavanones have anti-inflammatory properties that reduce the risk of developing type 2 diabetes. Even its leaves and seeds help in lowering sugar levels.

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13. Anti-aging Effect

We are all aware that oxidative stress causes the formation of free radical cells. Jackfruit is high in antioxidants, which fight free radicals and slow ageing. Aside from antioxidant properties, jackfruit contains vitamin C. According to Oregon State University, vitamin C is required for collagen production and regulates structural protein collagen synthesis. It gives skin firmness, anti-wrinkle properties, and a healthy glow.

14. Good for Bones

Jackfruit’s high calcium content promotes bone health. It also lowers the risk of bone diseases such as arthritis and osteoporosis. Furthermore, its potassium content prevents calcium decay through the kidneys.

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15. Good for Thyroid Metabolism

According to the PubMed Central website, the copper content of jackfruit supports thyroid health. It helps in the healthy secretion and absorption of thyroid hormone. As a result, it may benefit people suffering from thyroid disorders.

Good for Skin Problems

Jackfruit’s roots help in treating many skin diseases. It also gives it glow and firmness by inducing collagen production.

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Improves Anemia

Jackfruit is high in iron. According to the NLM website (National Library of Medicine), iron boosts haemoglobin levels in the blood and prevents anaemia. It is also high in magnesium, copper, and vitamin C, which help to keep blood circulation healthy.

Helps in Asthma

Jackfruit benefits asthmatic people by removing free radicals triggered by pollution or other external allergens. According to Lybrate Health, jackfruit alleviates asthma symptoms like heavy breathing. It lessens the likelihood of asthmatic attacks.

Helps in Fever

Jackfruit root extract helps cure fevers and relieve fever and its symptoms.

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Ways To Consume Jackfruit

Although jackfruit is a delicious food, it is difficult to peel because of its spiky cover. You can enjoy this plumpy fruit in multiple ways:

1. It’s best for breakfast with other fruits and yoghurt.
2. Jackfruit has two flavours depending on the ripeness. The unripe fruit is the best suited for savoury cuisines, whereas the ripe, sweet part is the best dessert ingredient.
3. It can also be sautéed with tomatoes and onions.
4. You can eat roasted jackfruit seeds.
5. It also can be used in desserts and baking
6. Prepare jackfruit chips from dried fruit
7. Prepare candies using sugar and jackfruit
8. It can be eaten as canned fruit
9. You can add in curries and vegetables
10. Its vegetables give a meaty texture, so it’s the best alternative to meat or chicken for vegetarians.

Side-Effects of Jackfruit

Although jackfruit has few side effects and is safe, it should be avoided in certain circumstances.

• If you have a birch pollen allergy, then you should avoid eating jackfruit
• In case of kidney diseases, avoid jackfruit because it has high potassium content
• Jackfruit can also cause sleepiness, so avoid having it with any sedatives
• Be cautious while eating it with anti-diabetic medication, as it lowers blood glucose.
• Jackfruit seeds can be poisonous with certain medicines like ibuprofen, naproxen, aspirin, blood dilution drugs, etc.
• The tannins and trypsin content of jackfruit can reduce the body’s nutrient-absorbing capacity.

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Can Diabetics Eat Jackfruit?

Jackfruit has high carbohydrates and calories that can confuse it as an inappropriate food for people with diabetes. But raw jackfruit has the properties of lowering blood sugar levels. The glycemic index of raw jackfruit is low because of its high fibre and protein content. It is also a suitable replacement for carbohydrates due to its acidity level. Jackfruit also does not increase sugar levels quickly after meals because of its high protein content. Its GL also has a moderate value that lowers blood sugar levels.

It is also rich in an antioxidant named flavonoid. This helps in balancing blood sugar levels.

Furthermore, because jackfruit is a high-carb food, people with diabetes should limit their consumption. In moderation, it is beneficial. Half a cup of jackfruit is ideal for soaking up all the nutrients while consuming fewer carbs.

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Conclusion

Jackfruit is abundant in nutrients that provide multiple health benefits. It is rich in calories, fibre, carbs, and protein, making it one of the most desirable dietary options for meeting many needs. Aside from that, it has antioxidant and anti-inflammatory properties that reduce the risk of many diseases, such as heart disease, type 2 diabetes, blood pressure, cancer, and so on.

It also helps with skin, heart, and digestive health. Because of its high-calorie content, it acts as an energy booster and strengthens immunity with the help of numerous nutrients such as vitamins and minerals.

This largest tree fruit is not available all year, but it is available canned.

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