Jackfruit Benefits: Discover Why Jackfruit Should Be On Your Plate!

Jackfruit or Artocarpus heterophyllus (known as “Kathal” in India) is a superfruit with great versatility. Native to South Asia, jackfruit cultivation has spread worldwide, including countries such as India, Sri Lanka, Bangladesh, and others. 

Jackfruit is a superfruit for a reason; it has excellent health benefits and a unique taste. If you are wondering why jackfruit is referred to as a “miracle fruit”, you will have to continue reading to learn its nutrition profile and top reasons to make it a prominent part of your diet.

What is Jackfruit?

Jackfruit is the biggest tree fruit in the world. It has sweet, juicy, bright-yellow pods surrounding starchy seeds. You can eat it fresh, cooked, and canned. Jackfruit's mild flavor is sometimes used as a substitute for meat in vegetarian and vegan recipes. 

Jackfruit Benefits & Its Status As A Nutritional Powerhouse

Jackfruit stands out for its rich nutrient content. Here’s what you get in a typical one-cup serving of raw, sliced jackfruit:

Calories	155–157
Carbohydrates	38–40 grams
Fiber	2.5–3 grams
Protein	2.8–3 grams (higher than most fruits)
Fat	Minimal (about 1 gram)18–25% of your daily needs
Vitamin C	14–16% of your daily needs
Potassium	18–25% of your daily needs
Magnesium	11–15% of your daily needs
B Vitamins	Especially B6 (up to 29% RDI)
Antioxidants	Plenty, including flavonoids and carotenoids

Also read: https://redcliffelabs.com/myhealth/food-and-nutrition/jackfruit-flour-for-diabetes-control-heres-what-research-says/

Top 8 Jackfruit Benefits: You May Like to Know

Below are the top eight benefits of jackfruit that make it a standout fruit for your health:

1. Rich in Antioxidants and Phytonutrients

Jackfruit contains antioxidants like vitamin C, carotenoids, and flavonoids. They help fight oxidative stress and reduce the risk of chronic diseases such as heart disease and cancer. 

• Vitamin C is a powerful antioxidant that helps neutralize free radicals in the body. Free radicals are highly reactive, unstable molecules that can damage cells and induce oxidative stress. 
• Carotenoids such as beta-carotene give Jackfruit its yellow or orange color. Carotenoids possess antioxidant properties that help reduce inflammation and may lower the risk of chronic diseases, such as type 2 diabetes and cardiovascular diseases. 
• Flavonoids and Lignans: These plant-based compounds possess anticancer and anti-inflammatory properties, which contribute to lowering blood pressure, blood sugar, and cholesterol levels. Lignans have been shown to inhibit the growth and development of cancer cells. 

2. Supports Heart Health

Jackfruit benefits reveal that it contains high levels of potassium and fiber, which help regulate blood pressure and cholesterol, promoting cardiovascular health. 

• Potassium for blood pressure regulation: Potassium is a mineral found in high amounts in jackfruit and helps counteract the effects of sodium in the body. Thus, potassium helps relax the blood vessels and lowers high blood pressure. 
• Fiber for cholesterol management: The dietary fiber in jackfruit helps lower low-density lipoprotein (LDL) or bad cholesterol. Increasing fiber intake is associated with a reduced risk of heart disease and stroke. 

Additionally, antioxidants such as vitamin C and carotenoids safeguard your cardiovascular system by reducing oxidative stress and inflammation. Being naturally low in saturated fat and containing minimal cholesterol, Jackfruit is a heart-friendly food choice. 

3. Boosts Immune Function

Vitamin C, beta-carotene, and gut-friendly fiber in Jackfruit help strengthen your immune system. Also, it may help ward off infections. 

Nutrient	Role in Immune Function
Vitamin C	Enhances immune cell function, protects the body against pathogens, and accelerates wound healing
Beta-Carotene (Provitamin A)	Maintains the integrity of mucous membranes, defends against infection, and stimulates white blood cells.
Gut-friendly fiber	Nourishes gut bacteria, reduces chronic inflammation, and modulates immune response.

4. Aids Digestion

Did you know that Jackfruit is highly acknowledged for supporting digestive health? It also prevents constipation and defends against ulcers and colon cancer. 

• Promotes regularity in bowel movements: The soluble and insoluble fiber in jackfruit adds bulk to the stool, helping it move smoothly through the digestive tract. Thus, helps prevent constipation and bowel disease. 
• Support gut microbiome: Jackfruit is a prebiotic that feeds beneficial gut bacteria. A healthy gut microbiome supports digestion, enhances nutrient absorption, and promotes overall gut health. 
• May protect against ulcers: The flavonoids and lignans in jackfruit contain anti-ulcer properties that help prevent the formation of sores in the stomach lining, thereby reducing the risk of ulcers. 
• Potential colon cancer protection: The fiber in Jackfruit binds to cancer-causing chemicals, reducing their exposure time in the colon. This may lower the risk of colon cancer. 

5. Helps Maintain Healthy Bones

Several key minerals like calcium, magnesium, and phosphorus in jackfruit work together to strengthen your bones and may reduce the risk of osteoporosis. 

Nutrient	Role
Calcium	The primary building block of bones and teeth, it aids in preventing bone loss and fractures.
Magnesium	Helps regulate calcium levels in the body and activates vitamin D for calcium absorption.
Phosphorus	Works closely with calcium to strengthen bones and support bone mineralization, promoting overall skeletal health.
Reduced risk of osteoporosis	Helps maintain bone mass and density, especially as you age.

6. Supports Blood Sugar Control

Among the many benefits of jackfruit that we know, its low glycemic index (GI) stands out. It causes a gradual rise in blood sugar. It is a good choice to manage diabetes. 

• Low glycemic index: The glycemic index (GI) measures the rate at which food raises blood sugar levels. Jackfruit has a low GI, meaning it is slowly absorbed and digested, resulting in a gradual and steady rise in blood glucose levels. Additionally, if you have diabetes, consuming Jackfruit can help maintain more stable blood levels throughout the day. 
• Rich in dietary fiber, jackfruit is a good source of dietary fiber, which slows down the digestion and absorption of sugar into the bloodstream. Its fiber content also keeps you full, helping to control unnecessary cravings and aid in weight management. 

7. May Help Prevent Anemia 

Iron, folic acid, and vitamin C in jackfruit support red blood cell production and improve iron absorption, helping to prevent anemia

3 Steps Involving Jackfruit Supporting Red Blood Cell Production: 

• Iron is a vital component of hemoglobin, a specialized protein found in our red blood cells. It transports life-giving oxygen from our lungs to different parts of the body. Adequate iron absorption through our diet allows our body to continue making healthy red blood cells and prevent iron-deficient anemia. 
• Folic Acid (Folate) is a B-vitamin needed for the formation and maturation of red blood cells in the bone marrow. A deficiency of folic acid can cause megaloblastic anemia, characterized by red blood cells that are larger than normal and cannot function properly. 
• Vitamin C enhances the non-heme iron absorption in the digestive tract. This helps maximize the iron available for the production of red blood cells, further reducing the risk of anemia. 

8. A Great Source of Plant-Based Protein

Apples and mangoes offer 0 to 1 gram of protein per cup, and Jackfruit provides more protein (3 grams) per cup. This makes it an excellent addition to vegetarian and vegan diets. 

The intake of Jackfruit also contributes to your overall daily protein intake, even when it falls behind in comparison to the protein levels of legumes, nuts, or animal products. 

Additionally, the rich supply of vitamins, minerals, and fiber complements Jackfruit’s protein, supporting muscle growth, digestion, immunity, and overall well-being. 

How Can You Enjoy Jackfruit?

Jackfruit is versatile. After knowing about incredible Jackfruit benefits, it’s time to learn how you can relish this tropical fruit in several ways: 

1. Eat it fresh. You can eat Jackfruit as a snack or dessert. Its natural sweetness and tropical flavor can pamper your taste buds.

Several delicious ways to relish jackfruit as a dessert: 

• Jackfruit sorbet
•  Jackfruit coconut upside-down cake
• Jackfruit sago dessert
• Kujje Payasa 

2. Use it in curries, stews, or stir-fries. Use young, green jackfruit for curries and stews. Wash it with running water. Then, peel and remove seeds. Cook it with spices and sauces, and simmer. 

Use young, green jackfruit for stir-fries. Shred or chop, stir-fry with vegetables, and season with your favorite spices. 

3. Use it as a great meat substitute. If you are a vegan, you can use jackfruit as a meat substitute in your cooking due to its texture and ability to absorb flavors. 

4. Roast or boil the seeds for a nutritious snack. Roast or boil jackfruit to make a healthy snack. First, clean the seeds, then roast them with a bit of oil and salt until crispy, or cook them until tender. 

Additionally, you can peel the skin off after cooking if you prefer. Either way, these nutritious seeds make a delicious, protein-rich treat.

Jackfruit Benefits and Precautions

Jackfruit is highly nutritious and boasts several health benefits; however, it should be enjoyed in moderation. Jackfruit is generally safe for most people, although consuming excessive amounts in one sitting may cause stomach upset due to its high fiber content. 

Further, if you're pregnant or breastfeeding, discuss with your doctor whether eating jackfruit is beneficial. By taking precautions, you can enjoy all the nutritional benefits that jackfruit has to offer.

Final Thoughts 

Jackfruit is a tropical treat; it's a nutritional powerhouse that benefits your heart, immunity, digestion, and more. Whether you need a healthy snack, some plant-based protein, or want a new ingredient to add excitement to your meals, you cannot go wrong with jackfruit!

Try jackfruit today and experience the benefits of this tropical superfruit!

FAQs

1. What are the health benefits of eating jackfruit?

Jackfruit offers a wide range of health benefits. These include improved heart health, promoting regular bowel movements, and strengthening the immune system due to its high levels of vitamin C and other antioxidants. 

2. How does jackfruit help control blood sugar?

One of the benefits of jackfruit is that it helps regulate blood sugar levels. Its low glycemic index causes a gradual rise in blood sugar levels, making it suitable for managing diabetes. 

3. Can jackfruit support skin health and aging prevention?

Yes. Jackfruit supports skin health and aging prevention due to its high vitamin C content and antioxidants. It helps fight free radicals, reverses the aging process, and keeps the skin hydrated.