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Health benefits of jackfruit

Jackfruit is a healthful source of vitamin C and other essential nutrients,it may provide a number of health benefits.

Jackfruit is a tropical tree fruit native to southwest India. It belongs to the Moraceae plant family, which also includes mulberries, figs, and breadfruit. A jackfruit is large, with thick, yellow flesh and edible seeds and pods. The flesh has a sweet, distinctive flavor, which some describe as a cross between banana and pineapple. Due to its fibrous texture, people often use jackfruit flesh as a meat substitute in vegetarian or vegan dishes.In this article, we explore some of the potential health benefits of jackfruit. We also look into its nutritional contents, any risks and considerations, and how to add it to the diet.


Nutritional content

Jackfruit is a healthful source of vitamin C, potassium, dietary fiber, and some other essential vitamins and minerals. According to the United States Department of Agriculture, a cup of raw, sliced jackfruit contains:

  • 157 calories
  • 2.84 g of protein
  • 1.06 g of fat
  • 38.36 g of carbohydrates
  • 2.5 g of dietary fiber
  • 31.48 g of sugars
  • 48 mg of magnesium
  • 739 mg of potassium
  • 22.6 mg of vitamin C

Cholesterol levels

Animal studies suggest that jackfruit seeds may help reduce levels of low-density lipoprotein (LDL) cholesterol and raise levels of high-density lipoprotein (HDL) cholesterol. 

LDL cholesterol, or “bad” cholesterol, is a waxy deposit that can stick to the inner walls of arteries. As these deposits build up, they can restrict the flow of blood, which can raise blood pressure and increase the risk of a heart attack or stroke. 

HDL cholesterol, or “good” cholesterol, helps remove LDL cholesterol from blood vessels and send it back to the liver.

Blood pressure

Jackfruit is a good source of potassium. According to the American Heart Association (AHA), foods rich in potassium can help reduce blood pressure. 

Potassium lowers blood pressure by counteracting the effects of sodium and reducing tension in the walls of blood vessels. 

The AHA recommend that healthy adults consume 4,700 milligrams (mg) of potassium a day. A cup of raw, sliced jackfruit contains 739 mg of potassium. 

However, a potassium-rich diet can be harmful to people with kidney disease or any condition that alters the way that the body regulates potassium.

Cancer

Jackfruit contains substances called phytochemicals, such as flavonoids, saponins, and tannins. 

According to the American Institute for Cancer Research, many phytochemicals have antioxidant properties, which means that they may help to counter the effects of free radicals. 

Free radicals are highly reactive molecules that occur naturally in the body and can damage cells. This damage, known as oxidative stress, may play a role in the development of several chronic diseases, including cancer. 

Phytochemicals may also prevent new blood vessels from growing around cancerous cells. A lack of blood vessels reduces the cells’ blood supply and growth.

Blood sugar levels

The glycemic index (GI) is a system for rating how specific foods affect a person’s blood glucose levels. 

Foods with higher GI scores are likelier to cause spikes in blood sugar than those with lower scores. The GI system can help people with diabetes plan their meals. 

Jackfruit has an intermediate GI score, but other parts of the plant may help treat type 2 diabetes.

Wound healing

Jackfruit is a good source of vitamin C, which is a powerful antioxidant that is essential for a healthy immune system. 

Also, the body requires vitamin C to make a protein called collagen, which is vital for maintaining healthy skin, bones, and connective tissues, such as blood vessels and cartilage. Collagen is also important for wound healing.

Digestive health

Jackfruit, particularly the seeds, is a good source of both soluble and insoluble fiber. 

According to the Food and Drug Administration (FDA), soluble fiber can help lower LDL cholesterol levels and slow the absorption of carbohydrates into the bloodstream, which can help prevent spikes in blood glucose after eating. 

Research suggests that dietary fiber may also reduce a person’s risk of heart diseases, diabetes, and colon cancer. 

The Academy of Nutrition and Dietetics recommend that women consume 25 grams (g) and men 38 g of fiber per day. 

Jackfruit seeds also contain prebiotics, which can help support the growth of beneficial bacteria in the gut.

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