Top 12 Surprising Health Benefits of Jackfruit You Need to Know

Jackfruit is not only the world's largest fruit, but also the most nutritious one! Loaded with vitamins, antioxidants, minerals, and fiber, this superfruit offers many health perks. Let's explore the article and learn about the jackfruit benefits and nutrition facts. Also, we will discuss its side effects when consumed in excessive amounts!

Origin of Jackfruit 

Jackfruit is native to the Western Ghats of India. Artocarpus heterophyllus (scientific name of jackfruit) is extensively grown and consumed in Southeast Asian countries of India, Bangladesh, Malaysia, Sri Lanka, Thailand, Philippines, etc., Africa, and South America. This largest tree-borne fruit in the world is seen as a miracle food in South and Southeast Asia.

This is because it has the potential to save millions of people from poverty if major staple crops such as wheat, corn, and rice are threatened by climate change. That is why it is called the "poor man's fruit."

12 Surprising Benefits of Jackfruit for Health

Let's look into some of the health benefits of jackfruit:

1. Cures Anemia

• Jackfruit contains iron, which, if paired with vitamin C, can help with absorption of iron (from foods), which is crucial for haemoglobin production and formation of red blood cells.

• This prevents the deficiency of iron, and this anemia. Research reports that jackfruit can combat anemia.

2. Improves Bone Health

• This superfruit consists of calcium and magnesium, which are crucial for supporting bone density, preventing osteoporosis (weakening of bones), and reducing the risk of fractures.

• Also, they contain vitamin K, which is important for binding calcium to bones, contributing to good bone strength. 

3. Enhances Eye Vision

• Vitamin A in jackfruits promotes eye health and is necessary for eyesight as it aids in the normal functioning of the cornea and conjunctival membranes.

• Moreover, nutrients like lutein, zeaxanthin, and carotenoids in the fruits help with filtering of damaging light and the protection of healthy cells in the retina. 

4. Supports Heart Health

• Being rich in potassium, jackfruit regulates blood pressure levels by relaxing blood vessels and supporting sodium elimination.
  Also, the fiber in this fruit can reduce LDL (bad) cholesterol levels and maintain healthy cholesterol levels, which helps support heart health. 

5. Manages Diabetes

• A study shows that the high content of fiber in jackfruit aids in slowing down digestion and regulating blood sugar levels.

• Also, it has a low glycemic index, which does not cause a surge in your blood sugar levels.

6. Improves Digestion

• Jackfruit contains soluble and insoluble fiber, which makes the stools soft and eases their passage, preventing constipation.

• Also, it has prebiotic properties which aid in nourishing the good bacteria in to gut, improving digestion and overall health. 

7. Controls Asthma

• When asthma is caused by pollution, Jackfruit controls these symptoms by removing free radicals formed in the body, which would otherwise contribute to asthmatic episodes.

• Hence, Jackfruit aids in the regulation of body imbalances, which results in the control of asthmatic attacks.

8. Ensures Healthy Thyroid Functioning

• Jackfruit is high in copper, which aids thyroid metabolism, ensures healthy thyroid functioning, and helps prevent thyroid issues

• In addition, it maintains the production and absorption of the thyroid hormone, ensuring a healthy and fit thyroid.

9. Prevents Cancer

• Jackfruit consists of chemicals, like flavonoids, antioxidants, saponins, and tannins, which help treat cancer by removing free radicals, combating oxidative stress, and preventing tumor cell development.

• Moreover, it is also found that jackfruit seed extract contains anti-cancer properties.

10. Promotes Weight Loss

• Being a great source of dietary fiber, jackfruit slows down the digestion and keeps you full for a longer period, thus lowering calorie intake.

• Also, it is naturally low in calories, which makes it a good option for people who want to manage a healthy body weight.

11. Strengthens Immunity

• The vitamin C in jackfruit makes the jackfruit the most potent antioxidants that help with effective white blood cell production, which is crucial for fighting against infections.

• It also contains phytonutrients such as isoflavones, saponins, and lignans, which have anti-inflammatory properties, enhancing immune health. 

12. Enhances Skin Health

• The vitamin C and flavonoids in jackfruit help balance free radicals, which are responsible for damaging skin cells and contributing to wrinkles, premature aging, and many other skin conditions. 

• Vitamin C also aids in the synthesis of collagen, which is a protein that offers elasticity and structure to the skin. 

Jackfruit Nutrition Facts

Jackfruit has immense nutritional value, which makes it valuable for good health. Every 100 g of jackfruit contains:

Side Effects of Jackfruit

Although Jackfruit is generally harmless, the following group of people may need to limit or avoid it. 

• are allergic to it.

• have diabetes

• have chronic kidney disease

• have stomach issues

Important Note: Due to Jackfruit's ability to lower blood sugar levels, diabetic patients may need to adjust their medication dosages if they consume Jackfruit regularly. Most importantly, if you experience allergic reactions to it with symptoms, like swelling, difficulty breathing, or itching, see a doctor immediately. 

How to Eat Jackfruit?

Being a versatile fruit, jackfruit can be consumed raw or cooked:

• Choose ripe or unripe: Have ripe ones for sweet dishes and unripe for meaty or savory recipes.

• Eat raw: If your jackfruit is ripe, remove the seeds and enjoy its sweet and fruity flavor.

• Cook unripe fruit: You can cook it in stir-fries, soups, curries, and barbecue-style as a meat alternative, the best option for vegans and vegetarians.

• Prepare Jams: Cook ripe jackfruit, jaggery, ginger, cardamom, and ghee to make a delicious jam.

• Roast or boil the jackfruit seeds: As its seeds are edible and taste similar to chestnuts, you can consume them by roasting or boiling, and then combining them with flavorful seasonings. You can make hummus using the seeds. 

What Does Jackfruit Taste Like?

Here is how it tastes:

• When unripe, jackfruits have a neutral flavor that can combine properly with savory dishes.

• Ripe jackfruit has a sweet and tropical fruit (pineapples, mangoes, and bananas) like taste that can be added to sweet dishes and works best as a snack.

• Most vegans and vegetarians consume jackfruit as a healthy meat substitute.

How to Cut Jackfruit?

As jackfruit is sticky and has thick skin, it is challenging to cut it. Consider these tips to cut it easily and safely:

• Wear the gloves and then apply some oil to the knife. This prevents the sticky sap from binding to the knife.

• To avoid a mess, lay a plastic wrap on your cutting board.

• Next, cut the jackfruit in half lengthwise.

• Gently remove the white core from the middle of each slice, helping you separate the pods.

• Remove the yellow pods with your hands and separate them from the white fibers.

• Remove the seeds from each pod. 

Healthy Jackfruit Recipes

Here are the recipes you can try:

1. Cooked Jackfruit

Ingredients:

• 2 cloves of chopped garlic

• ½ chopped onion

• 1 chopped tomato

• 1/½ cups of jackfruit

• 1 chopped green chilli

• Black pepper and salt

• 2 tablespoons olive oil

Directions:

• Cut the entire jackfruit into medium cubes.

• Pour olive oil into a pressure cooker and sauté the onion and garlic in it.

• Add the jackfruit and then the seasonings.

• Put some water in and then cover it.

• Cook it for 10 minutes.

2. Jackfruit Jam

Ingredients:

• 40 ripe jackfruit berries (seedless)

• 1 cup of sweetener

• 2 cups of water

• 6 cloves

Directions:

• Put the jackfruit pulp, cloves, sweetener, and water in a pressure cooker.

• Cook it in a medium flame for about 10 minutes under pressure.

• Take off the cooker from the flame and a;low it to cool.

• Transfer the cooked jam to a tightly-closed container and then keep in a refrigerator.

3. Jackfruit Seed Hummus

Ingredients:

• 2 cups jackfruit seeds

• 4 cloves garlic

• 6 tablespoons low-sodium broth

• 2 tablespoons non-dairy milk

• a lemon juice

• 2 tablespoons organic raw tahini (paste of ground sesame seeds)

• Dehydrated celery powder

• Fresh black pepper

• Paprika (for garnishing)

Directions:

• Boil the jackfruit seeds in a pot until they become soft. Once cooled, peel out their outer skin.

• Add boiled seeds, cloves, tahini, olive oil, lemon juice, and salt to a blender and blend them until there is a smooth paste.

• Add paprika for garnishing.

• Enjoy as a sandwich spread, or have it with veggies or pita bread. 

Final Thoughts

Jackfruit benefits for health are incredible, from improving heart and immune health to enhancing digestion and eye vision, it offers several health perks. Incorporate it into your diet in the form of curries, gravies, hummus, and soups. Whatever taste and form you prefer is the best! However, before adding it to your everyday diet, make sure you are not allergic to it. Also, consume it cautiously if you have diabetes and kidney issues, as it can affect blood sugar and potassium levels.