Jackfruit is an actual wild card for the health of the body. In addition to being tasty, it has specific benefits, such as aiding intestinal transit and preventing heart disease.
We can also say that this food satiates fast, prevents anemia, and gives the body energy. All these effects result from the nutritional composition abundant in fiber, minerals, and vitamins.
It can be consumed straight in the kitchen as candy and even ice cream. Another critical piece of information about this fruit is that it can be used in its entirety, using pulp and stone.
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What are the health benefits of jackfruit?
Consuming fresh and ripe fruit is beneficial to the body as it comprises water, proteins, fiber, and carbohydrates. Other nutrients include calcium, potassium, iron, vitamins C and A.
In 100 grams (g) of ripe jackfruit, there is from 0.5 to 1.1 milligrams (mg) of iron. Therefore, the recurrent consumption of this fruit can prevent the development of anemia, a condition of multifactorial origin, whose primary cause is the deficiency of this mineral.
For those who don’t know, iron is the most present metal in the body and participates in several functions of the human body. One of these activities is forming red blood cells called hemoglobin. Anemia is the low blood concentration of these cells.
This nutrient is also involved in the body’s immune function and cognitive development in children. For all that, it is essential to consume this fruit and other foods of plant and animal origin, such as eggs, cereals, beans, and beets.
Helps intestinal transit
Another benefit comes from the dietary fiber present in this food, making it a good laxative. The high fiber content helps bowel movements, preventing problems such as constipation. Not to mention the reduction in exposure to chemical substances that cause colon cancer since the fruit helps protect the mucosa in this region.
Protect the cells
Jackfruit has compounds such as carotenoids, phenolics, and flavonoids. All these elements are called antioxidants and act in cell defense. This action protects the body and biomolecules against damage caused by excess free radicals.
Few people know, but the human body has free radicals that, to some extent, are not harmful to health. However, environmental conditions and a poor diet can significantly increase these molecules, causing oxidation (degradation) in healthy body cells.
That’s why having a healthier life is necessary, especially for food in daily meals. Foods considered antioxidants prevent the action of free radicals and protect the body against degenerative diseases and even premature aging.
Prevents heart disease
Being rich in potassium, this fruit helps lower blood pressure and reverse the effects of sodium. This last mineral, abundant in our table salt, not only causes blood pressure to rise, but it can also affect the health of the heart and blood vessels.
The International Journal of Food Science reiterates this statement, pointing out that jackfruit contains functional compounds that can reduce various diseases, such as high blood pressure, heart disease, and stroke. Vitamin B6 also helps reduce levels of homocysteine in the blood, a type of amino acid related to the development of coronary heart disease.
Strengthens the bones
Bone loss can be avoided by consuming jackfruit since the fruit is a source of potassium. There is also in the composition the presence of essential minerals, such as magnesium and calcium. Together, these nutrients strengthen bones and prevent diseases such as osteoporosis.
Protects the skin
Another benefit of this food that may surprise many is skin protection. Its consumption provides the body with sufficient doses of vitamin C to prevent damage from the natural aging process and prolonged exposure to the sun. All this is because this nutrient is essential in producing collagen, a substance responsible for giving firmness and strength to the skin.
Finally, jackfruit is indicated for those who want to have more energy throughout the day. That’s because 25% of 100 g of this fruit comprises carbohydrates. This nutrient has an energetic function, being especially adopted in the diet of athletes.
Does this fruit make you fat?
In 100 grams of raw jackfruit, there are 88 calories. In addition to being a low-calorie fruit, it is also rich in dietary fiber, especially pectin. This substance is characterized by its viscosity and contributes to increased chewing, thus helping to reduce appetite. Therefore, it can contribute to weight loss and protect against obesity.
Benefits of jackfruit kernels
Like the pulp, the stone of this fruit has some benefits. One of them is the strengthening of immunological activities thanks to the presence of a protein called jakalin. To give you an idea, the protein content of this vegetable is as high as that of red meat and fish.
In addition, jackfruit seeds also have high antioxidant power, protecting the body’s cells against diseases and premature aging. This is all because they have phenolic compounds that block the action of free radicals. Finally, because they are rich in fiber, they help lose weight.
How to use it?
The seeds can be eaten boiled, roasted in the oven, or over the coals. They can also be crushed, and the powder can be used as a substitute for wheat flour to prepare cookies and even bread.
Jackfruit pulp is versatile in the kitchen and can be used in savory or sweet recipes.
This jackfruit meat recipe is by chef Iracema Bertoco from the European Center. And the best thing is that you can make and use it as a coxinha filling, in sandwiches and pastries, or even to complement a main dish.
- 500 g of jackfruit meat (cooked and shredded green jackfruit)
- 50 ml of oil
- ½ onion
- One clove of garlic
- One bunch of chives
- One puff of turmeric
- pepper to taste
- Salt to taste.
Start by sauteing the onion and garlic in oil. Then add the jackfruit meat and other ingredients. Finish with the chives. Book it and use it as you wish.
- 2 cups (of tea) of seedless soft jackfruit
- 1 cup and ½ (tea) of demerara sugar
- Four tablespoons of cornstarch
- 500 ml of coconut milk
- Two cups (of tea) of water.
Mix all ingredients in a blender. Then, take the mixture to a pan and leave it on low heat, stirring until it thickens. Then, put it in a container and let it cool. Once the ice cream is cold, cover it and place it in the freezer.
The next step is to put it back in the blender after freezing to get a creamy consistency. Once that’s done, return the mixture to the freezer and enjoy your ice cream.
Twelve of jackfruit
- ½ Jaca
- ½ cup (of tea) of demerara sugar
- ¼ cup (of tea) of water
- One teaspoon of lemon juice
- Three nail units.
Remove the seeds from the jackfruit and reserve the pulp. Afterward, melt the sugar in a pan, adding the water. Let it create a uniform syrup, and add the jackfruit. Finally, add the lemon and cloves, leaving the sweet to cook for 15 minutes, stirring occasionally. Once cooled, it will be ready to be served.
Originally from Asia, it has the scientific name Artocarpus heterophyllus Lam. Jackfruit fruits are the largest in existence and have an intense flavor and aroma, which make the consumer either love or hate them.
Types of jackfruit
In Brazil, three varieties are cultivated: hard jackfruit, soft, or butter. In the first example, also called crunchy, the fruit is much larger than the other types, weighing from 15 to 40 kilos, and as the name says, it has a rigid consistency.
The soft variety has sweeter berries, smaller fruits, and less latex. Butter jackfruit, in turn, has an intermediate consistency with sweetened segments and is very common in Rio de Janeiro.
Is the bark also edible?
Despite being rich in fiber, calcium, and pectin, the peel of this fruit is not ideal for human consumption as it also has latex. For these reasons, it is often used in animal feed.
How to open a jackfruit?
Opening a jackfruit can seem challenging, whether because of the size or the fruit’s latex. But for these cases, there are practical solutions. For example, apply cooking oil to your hands, knife, and countertop before cutting so the fruit won’t stick.
To cut, start by making a circle at the top, then cut from top to bottom, dividing the fruit in half. Finally, remove the berries and enjoy every bit of jackfruit.
Can you freeze ripe fruit?
The buds can be frozen if you want them to last longer.
No harm caused by jackfruit was found. However, it is recommended that those with diabetes eat this fruit in a balanced way.
Jackfruit stands out among tropical fruits, not just for its unique texture but also for its numerous health properties. These properties make it invaluable in combating chronic diseases, from heart ailments to digestive issues. The unripe jackfruit, in particular, offers distinctive benefits, especially for those monitoring their blood sugar levels. Moreover, with its fiber and nutrients, jackfruit contributes significantly to heart health, aids in reducing cholesterol, and offers protection against oxidative stress. While most fruits provide a decent vitamin and mineral intake, jackfruit exceeds its grams of protein, making it a nutritional powerhouse. However, individuals with chronic kidney disease should consume it judiciously. Whether you’re enjoying it ripe or unripe, jackfruit is a true gift from nature.
My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .
I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.