Jackfruit (Artocarpus heterophyllus) is a fruit native to Southeast Asia and is gaining popularity as a meat substitute in cuisines across the United States. Jackfruit is the largest tree fruit in the world, weighing up to 80 kilos. The outside is covered with a spiky, greenish-yellow skin; Inside, you’ll find edible bulbs surrounded by fibrous, sweet-tasting flesh.
This article examines jackfruit’s nutritional profile, its health benefits, and how to use it to make delicious plant-based recipes.
Sergio Mendoza Hochmann/Getty Images
Jackfruit Nutrition Profile
Jackfruit is low in calories but offers a variety of essential nutrients. Jackfruit, like other plant-based foods, provides fiber, antioxidants, vitamins and minerals. For example, it is a good source of vitamin C, potassium and vitamin B6 and contains small amounts of magnesium and folate. There’s also some protein.
One cup (165 grams) of sliced jackfruit has the following nutritional values:
- Calorie: 157
- Protein: 2.8 grams (g)
- total fat: 1g
- Total carbohydrates: 38 grams
- Fiber: 2.5g
- Total Sugar: 31g
- C vitamin: 23 milligrams (mg)
- Potassium: 739mg
- Vitamin B6: 0.5 mg
- Magnesium: 48mg
- folate: 40 micrograms (mcg)
Health Benefits of Jackfruit
Jackfruit is a unique and interesting food that you can try in the kitchen. It also has many potential health benefits thanks to its nutritional profile and compounds.
Rich in Nutrients
Jackfruit offers a wide variety of nutrients. It contains high levels of vitamin C, potassium, fiber and B6. Vitamin C is an antioxidant and helps protect your cells from damage and oxidative stress that can cause disease. Vitamin C also supports immune function and the production of collagen, the main structural protein in your body.
Potassium helps balance sodium, regulates blood pressure and maintains fluid balance. Getting enough fiber from plant foods such as jackfruit is important for digestive health and supports satiety (feeling of fullness). Vitamin B6 helps support metabolism and brain health.
Supports Digestive Health
Jackfruit is a rich source of dietary fiber, which is very important for digestion. Surveys have found that only 5% of American adults consume the minimum recommended daily amount of fiber. Therefore, almost everyone can benefit from eating jackfruit and other fibrous foods.
Fiber adds bulk to stool, helping it move through the digestive tract and preventing constipation. Additionally, fiber acts as a prebiotic; Think of it as fuel for the good bacteria in your gut. By supporting regular bowel movements and intestinal health, eating jackfruit can contribute to overall digestive health.
Increases Immune Function
Jackfruit is a good source of vitamin C. Vitamin C is an antioxidant that helps protect cells from damage that can promote disease. It also plays an important role in supporting the immune system by increasing the function of immune cells that work to fight infection and disease. Consuming foods rich in vitamin C, such as jackfruit, can help naturally strengthen your body’s defenses.
Regulates Blood Pressure
Jackfruit contains significant amounts of potassium, a mineral essential for maintaining healthy blood pressure levels. Potassium also helps counteract the effects of sodium, which helps your blood vessels relax, thereby lowering blood pressure. This is important because high blood pressure levels are a known risk factor for heart disease and damage to your kidneys, eyes, and brain.
Aids in Weight Management
Although it is relatively low in calories, jackfruit is a filling and nutrient-dense food due to its high fiber content. Fiber promotes feelings of satiety and fullness, which can help control appetite and minimize overeating. This may help prevent unintentional weight loss and benefit those who want to lose weight.
Supports Heart Health
The combination of fiber, potassium, and antioxidants in jackfruit make it an excellent addition to a heart-healthy diet. Fiber helps support normal cholesterol levels, an important factor in heart health, by removing cholesterol from the body. Potassium helps support normal blood pressure levels, reduces strain on the heart and reduces the risk of stroke and heart attack.
Additionally, the antioxidant compounds in jackfruit help reduce inflammation and oxidative stress, further supporting cardiovascular function. You can take proactive steps to protect your heart and overall health by incorporating breath into your diet.
Culinary Uses of Jackfruit
While you can buy jackfruit whole in some places, it’s more common (and convenient) to buy it canned or shredded and packed in water. Some people like to add the tender flesh of ripe jackfruit to smoothies, fruit salads or other sweet dishes. Unripe or green jackfruit works best in savory dishes due to its more neutral taste.
Jackfruit is best known as a plant-based alternative to meat. It is often used in curries, stews, tacos and sandwiches. For example, tender shredded jackfruit can be marinated to make convincing pulled pork suitable for a vegan diet. Jackfruit’s mild taste and porous texture allow it to absorb the flavor of a variety of spices, seasonings and sauces.
Jackfruit seeds found in its flesh are also edible. It can be boiled, fried or pureed to create a variety of dishes, from soups and curries to snacks and desserts such as puddings. People in some countries even puree jackfruit to make vegan ice cream.
Who Shouldn’t Eat Jackfruit?
Jackfruit offers numerous health benefits for most people. However, some people may want to avoid it.
People with latex allergies, especially those who are sensitive to certain proteins found in latex, may experience cross-reactivity with jackfruit due to the similarities in the protein structure of latex and jackfruit. Although rare, eating jackfruit in these cases can lead to allergic reactions ranging from mild itching or swelling to anaphylaxis, a serious allergic reaction that causes difficulty breathing.
Additionally, jackfruit’s high fiber content may trigger digestive symptoms in people who do not usually consume high-fiber foods. Overall, it’s important to listen to your body and talk to a healthcare professional or registered dietitian if you’re concerned about adding jackfruit to your diet.
Jackfruit Varieties and Seasonal Availability
There are several varieties of jackfruit, each with unique characteristics, flavors, and best uses. The most common types include the “sweet” jackfruit, known for its juicy, fragrant flesh, and the “crispy” jackfruit, known for its firmer texture and slightly tart taste and is often preferred for cooking. Jackfruit also comes in “soft” and “hard” varieties, which have their own levels of sweetness.
Jackfruit grows on large evergreen trees belonging to the same family as figs and mulberries. These trees grow in tropical regions of the world. The largest producers of jackfruit include countries such as India, Bangladesh, Thailand, Indonesia and the Philippines.
While jackfruit is available year-round in tropical regions, its availability in other parts of the world may vary depending on the season. In India and Thailand, jackfruit is usually harvested during the summer months. It may be available sporadically throughout the year in more temperate climates such as the United States, where it is often imported from tropical climates.
Summary
Jackfruit is a unique fruit and has gained popularity in the United States over the last decade. It is known for its variety as a plant-based alternative to meat. Although not particularly high in calories or protein, jackfruit offers fiber, antioxidants, and several vitamins and minerals that support your overall health. Jackfruit is a nutritious and versatile food.