Health Benefits of Eating Jackfruit

Introduction

Is it surprising to see Jackfruit trending in South Africa?

Perhaps the opening and inauguration of the Vegan Life Magazine South Africa in 2017 were the cause of this buzz.

Jackfruit is taking its rightful place in the country. Many people are turning to eating plant-based. There might be a variety of reasons for doing so.

What are the health benefits of eating Jackfruit?

To answer this question, we will look at the origin of Jackfruit and its season in South Africa. What is its nutritional fact, and how can you benefit from eating Jackfruit? Is Jackfruit a fruit or a vegetable? We will conclude by focusing on the potential risks of eating Jackfruit and how to use and cook these sweet, flavoured fruits.

What is Jackfruit?

The Jackfruit’s technical name is Artocarpus heterophyllus. Jackfruit is also known as the jack tree. It is a tree species in Moraceae’s fig, mulberry, and breadfruit family. It comes from Africa, Asia, and South America.

Jackfruit is unique among fruit trees. It is a giant fruit tree globally and can reach up to 35 kilograms in weight. One jackfruit tree can yield 100 to 200 fruits annually.

Is Jackfruit a fruit or a vegetable?

Jackfruit is a tropical tree fruit grown on the three continents mentioned above.

 It has stringy yellow flesh. You can eat its flesh raw or cooked in various dishes. Botanically, each fruit comes from hundreds of smaller fruits that begin next to each other. So, Jackfruit is both a fruit and a vegetable.

Jackfruit season in South Africa is from March to June, and some fruits sometimes ripen from April to September.

You can get Jackfruit at Woolworths, Checkers, Pick n Pay, and Spar outlets.

Does it taste like any other fruit?

What does it taste like?

The ripe Jackfruit has a sweet flavour, like a combination of banana, mango, and pineapple. But when unripe, it has a subtle flavour like artichokes or heart of palm. Green or fresh Jackfruit tastes more neutral and absorbs spices and flavours.

The first time I saw Jackfruit, I did not expect any deliciousness. Its outer skin was not appetizing to me. However, when eating, it all was heavenly.

Is Jackfruit worth eating? What are its nutrition facts?

Jackfruits Nutrition Facts per 100 g

Jackfruit contains fibre that facilitates healthy digestion and has minimal fat. It also contains vital phytochemicals, minerals, and vitamins for optimum health.

Energy                                                                   397 kJ (95 kcal.)

Carbohydrate                                                       23.25 g 

Sugars                                                                      19.08 g

Dietary Fiber                                                              1.5 g

Fat                                                                               0.64 g

Protein                                                                       1.72 g

Β -Carotene                                                            5 mg

Lutein                                                                          61 µg

Zeaxanthin                                                                157 µg

Riboflavin (B2)                                                      0.05 mg

Niacin (B3)                                                      0.92 mg

Pantothenic acid (B5)                                     0.235 mg

Vitamin B6                                                             0.329 mg

Folate (B9)                                                                     24 µg

Vitamin C                                                                  13.8 mg

Vitamin E                                                                 0.34 mg

MINERALS

Calcium                                                                        24 mg

Iron                                                                             0.23 mg

Magnesium                                                                   29 mg

Manganese                                                             0.043 mg

Phosphorus                                                                   21 mg

Potassium                                                                   448 mg

Sodium                                                                               2 mg

Zinc                                                                                 0.13 mg

Water                                                                                73.5 g      

Jackfruit Health Benefits

Pexels/Abdul Sameer

I am positive that when you eat Jackfruit, you’ll never imagine it has such potential power for your health.

Jackfruit is full of phytochemicals, fibre, minerals, and vitamins. It is also nutritious and may have several health benefits.

Jackfruit and Heart Health

Jackfruit has a high content of potassium, antioxidants, and fibre. It can impact the reduction of the risk of heart disease.

Studies show potassium inhibits the harmful effects of sodium on your blood pressure. At the same time, fibre facilitates the lowering of your cholesterol levels.

Jackfruit and Diabetes

Jackfruit has a low glycemic index (GI). The glycemic index is a tool used to measure the speed at which your blood sugar rises after eating food.

 Jackfruit has a sweet taste. However, the fibre in it provides a low glycemic index. The glycemic index slows digestion and helps prevent blood sugar spikes.

It is a fruit providing protein and antioxidants, which may promote effective blood sugar control.

Jackfruit also increases glucose tolerance.

Jackfruit Benefits for Skin

Jackfruit contains various nutrients and antioxidants, such as vitamin C, that enhance skin health.

Studies show vitamin C facilitates collagen production, making the skin look plump and smooth. Jackfruit is a good source of phytonutrients – lignans, isoflavones, and saponins, that can have an anti-ageing effect.

Lower Inflammation in the Body

As we age, inflammation in our bodies increases.

Jackfruit contains vitamin C. Vitamin C-rich foods reduce inflammation in the body and, in turn, lower your risk of chronic disease.

Research shows Jackfruit contains lignans and flavonoids, phytochemicals that may help fight inflammation.

Jackfruit and Weight Loss

Is Jackfruit good for weight loss?

Jackfruit is a low-calorie fruit that may contribute to weight reduction resulting from its high water, fibre, and low-fat content. It incorporates 73.5 grams of water per 100 grams, which might increase satiety and support metabolism. 

Jackfruit is also fat-free; low-fat foods can increase satiety and reduce overall calorie intake. Eating Jackfruit has the potential to enable you to control your weight. 

Jackfruit and Digestion

Jackfruit is a fibrous fruit that can help keep the digestive system working smoothly. 

The dietary fibre in Jackfruit is a natural laxative. It adds bulk to your stools and softens them for easy and efficient faecal elimination. The dietary fibre helps regulate timely bowel movements and prevent constipation and haemorrhoids.

The soluble fibre in Jackfruit can lower LDL cholesterol levels and slow down carbohydrate absorption into the bloodstream. This process helps prevent spikes in blood glucose after eating.

 Jackfruit stimulates peristaltic motion and increases the secretion of gastric juices. These gastric juices ease digestion and prevent conditions like constipation. They protect the body from more severe diseases like colorectal cancer.

Jackfruit also protects the colon by removing carcinogenic chemicals from the large intestine.

Jackfruit and Pregnancy

You can consume Jackfruit during pregnancy in moderation, including during the first, second, and third trimesters. There is no scientific research linking Jackfruit to miscarriage. 

However, excessive consumption of Jackfruit can cause some side effects, such as an upset stomach and spikes in sugar levels. Jackfruit is a heat-producing food, so do not eat it in large quantities. You can eat Jackfruit whether it is ripe or not, and you can also eat it raw or cooked.

Research shows it is safe to eat Jackfruit during pregnancy if consumed in moderate quantities. Jackfruit is rich in vitamin B6 and other nutrients, including potassium. It is a rich source of antioxidants that impact and is integral to pregnancy nutrition.

Jackfruit Side Effects

Jackfruit is safe to eat and has many health benefits. However, some people may experience side effects after consuming it. According to eMedicineHealth, Jackfruit might cause sleepiness and drowsiness. Medications that cause sleepiness are called sedatives. Taking Jackfruit along with sedative drugs might cause too much sleepiness.

A few disadvantages of eating Jackfruit are that blood sugar levels go down, and people allergic to birch pollen tend to have an allergic reaction after consuming Jackfruit.

If you have kidney problems, such as kidney disease or acute kidney failure, refrain from eating Jackfruit. Potassium in Jackfruit leads to the buildup of potassium in the blood, and this leads to a condition known as hyperkalemia.

It is important to note that these side effects are not typical and that Jackfruit is generally considered safe for consumption.

How to Eat Jackfruit?

Jackfruit is a versatile tropical fruit enjoyed fresh while it is sweet, juicy, raw, or cooked.

You slice it in half and remove the yellow fruit pods to prepare it. Remove seeds from the skin and core. Use your knife or your hands.

 The fibrous part inside Jackfruit is sticky; you can protect your hands with gloves while handling it.

  Jackfruit is either boiled or roasted. 

Boil it for around half an hour to soften the flesh for sautéing. You can also treat it like pork and eat it in a sandwich! It can be nice to also prepare it as a f” sh substitute “te in a “tuna salad” sandwich.

You can add beans and other ingredients to your plant-based protein. Vegetarians and vegans use Jackfruit as a meat alternative due to its texture.

You can also eat jackfruit seeds. You can roast or boil them and then combine them with seasonings.

Conclusion

If you are a beginner in a whole food plant-based diet, Jackfruit will be your best meat alternative. Its flavour makes it a perfect partner for many sauces and spices. 

Jackfruit contains vital nutrients, including fibre, vitamin C, and B vitamins, and you’ll. That said, you’ll want to remember that it is not a protein powerhouse like other meat substitutes and is mainly composed of carbohydrates.

Jackfruit is vital for your health for many reasons.

It contains nutrients and antioxidants and may have vital health benefits, including improved blood sugar control.