Jackfruit is an exotic tropical fruit that is known for its sweet flavor and unique texture. . It’s HUGE – the largest tree-growing fruit in the world, with these dimensions:
- Weighs up to 80 pounds;
- over 3 feet long; and
- 20 inches in diameter.
It has a thick, spiky, greenish-yellow outer skin with a yellow inside that has individual sections. The sections can be eaten raw or cooked and have a sweet and slightly tangy taste, while the seeds can be roasted or boiled and have a mild, nutty flavor.
Jackfruit is also a good source of nutrients, including fiber, vitamin C, potassium, and antioxidants. Its seeds can also be eaten, either boiled or roasted, and are a good source of protein and other nutrients. Let’s explore the many health benefits of jackfruit, and discuss the specific nutrients that contribute to these benefits.
Nutritional Content of Jackfruit
Here is the nutritional content of jackfruit per 100 grams, along with the percentage of recommended daily intake (based on a 2000 calorie diet):
| Nutrient | Amount per 100g | % Daily Value |
|---|---|---|
| Calories | 94 | 5% |
| Total Fat | 0.3g | 0% |
| Saturated Fat | 0.1g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 3mg | 0% |
| Total Carbohydrates | 24g | 8% |
| Dietary Fiber | 1.5g | 6% |
| Sugar | 18g | |
| Protein | 1.7g | 3% |
| Vitamin C | 13.7mg | 23% |
| Vitamin A | 110IU | 2% |
| Calcium | 24mg | 2% |
| Iron | 0.6mg | 3% |
| Potassium | 448mg | 13% |
| Magnesium | 29mg | 7% |
The nutritional content can vary depending on factors such as ripeness, variety, and growing conditions. In addition the %RDI values are based on an average 2000 calorie diet, and may vary from person to person.
Health Benefits of Jackfruit
While jackfruit is exotic and not very well known, it has some good health benefits as you typically find in fresh fruit.
1. Rich in Antioxidants
One of the major benefits of jackfruit is its high antioxidant content. Jackfruit is particularly rich in two types of antioxidants: flavonoids and carotenoids. Flavonoids are plant compounds that have been shown to have anti-inflammatory and anti-cancer properties, while carotenoids have been linked to a reduced risk of heart disease and improved eye health.
2. High in Fiber
Another benefit of jackfruit is its high fiber content. Fiber is essential for digestive health, as it helps to keep the digestive system functioning properly and can prevent constipation.
In addition, fiber has been linked to a number of other health benefits, including a reduced risk of heart disease and improved blood sugar control. Jackfruit contains both soluble and insoluble fiber, making it a particularly beneficial food for colon health and potentially reducing the risk of colon cancer.
3. Good Source of Vitamins and Minerals
Jackfruit is also a good source of a number of essential vitamins and minerals. For example, it is high in vitamin C, which is important for immune function, skin health, and wound healing.
Additionally, jackfruit contains a range of B vitamins, including vitamin B6 and niacin, which are important for energy production and brain function. It is also a good source of potassium, which is important for maintaining healthy blood pressure and heart function.
4. May Help Lower Cholesterol
Jackfruit has potential to help lower the LDL “bad” cholesterol levels in your body, and that can reduce risks of heart disease.ย This effect may be due in part to the high fiber content of jackfruit, as well as its antioxidant and anti-inflammatory properties.
How to Prepare Jackfruit
Eating jackfruit can be a little bit intimidating because of its size and prickly skin. However, with a little bit of preparation, it can be a delicious and healthy treat. Here are some steps to follow when eating jackfruit:
- Choose a ripe jackfruit: Ripe jackfruits are yellow, have a sweet aroma, and the spikes on the skin are a little bit soft. Unripe jackfruits are green, and the spikes on the skin are harder.
- Cut the jackfruit in half: Use a sharp knife to cut the jackfruit in half, and then cut each half into quarters.
- Remove the fruit pods: Use your hands or a knife to remove the fruit pods from the jackfruit. The fruit pods are the yellow fleshy parts of the jackfruit that surround the seeds.
- Remove the seeds: The seeds of the jackfruit are also edible, but they need to be cooked before eating. You can bake them. Alternatively boil them in water until soft, about 20-30 minutes; remove the outer shell before eating.
- Enjoy the yellow fruit: The fruit can be eaten raw or cooked. It has a tropical flavor and a texture that is similar to pineapple.
Recipe Ideas for Jackfruit
Jackfruit is a versatile fruit that can be used in a variety of sweet or savory dishes. Here are some recipe ideas to get started:
Jackfruit smoothie: Blend frozen ripe jackfruit with coconut milk, banana, and your favorite fruits and toppings for a refreshing and nutritious breakfast or snack.
Jackfruit tacos: Shred young, unripe jackfruit and cook it with onions, garlic, and your favorite taco seasoning. Serve the jackfruit on soft tortillas with your favorite toppings, such as avocado, cilantro, and lime.
Jackfruit curry: Cook diced jackfruit with onions, garlic, ginger, and curry powder in coconut milk. Serve over rice or with naan bread.
Jackfruit BBQ sandwich: Cook shredded young, unripe jackfruit in BBQ sauce until tender. Serve on a bun with coleslaw and pickles.
Jackfruit pudding: Blend ripe jackfruit with coconut milk, honey, and cornstarch to make a tropical pudding.
Jackfruit stir-fry: Cook sliced jackfruit with vegetables, such as bell peppers, onions, and broccoli, in a stir-fry sauce of soy sauce, honey, and garlic.
These are just a few ideas, but there are many other ways to incorporate jackfruit into your meals, or as a meat substitute in some recipes for a tropical flair.
Cooking Ideas for Jackfruit Seeds
Jackfruit seeds are edible and can be prepared in a few different ways. Here are some steps to follow to prepare jackfruit seeds:
Boiled Jackfruit Seeds
- Place the seeds in a pot of boiling water and simmer for 20-30 minutes, or until they are soft.
- Drain the water and allow the seeds to cool.
- Remove the outer shell –ย Once the seeds have cooled, use a knife to remove the hard outer shell.
- The inner seed is edible and has a mild, nutty flavor.
Roasted Jackfruit Seeds
- Preheat the oven to 350ยฐF (180ยฐC).
- Optionally season the seeds with salt, pepper, or other spices.
- Place the seeds on a baking sheet and roast for until they are crispy and lightly browned, typically 20-30 minutes.
Disadvantages of Jackfruit
Jackfruit is a generally healthy fruit, but also has a few potential disadvantages to consider:
Large Size: Jackfruit are very large and may take a while to consume. So, you may need to refrigerate it until done.
Not widely available: Depending on where you live, fresh jackfruit may not be available in the grocery store. It is carried in some specialty food stores.
Difficult to prepare: Jackfruit can be difficult to prepare, especially if you are not familiar with how to cut and prepare it. Additionally, the seeds of the jackfruit need to be cooked before eating, which can be time-consuming.
Relatively high calorie content: Jackfruit is relatively high in calories compared to other fruits, which means it may not be the best choice for people who are trying to lose weight or manage their calorie intake.
High sugar content: While jackfruit is a good source of natural sugars, it may not be suitable for people with diabetes or those who need to limit their sugar intake.
May cause digestive issues: Some people may experience digestive issues, such as bloating or gas, after consuming jackfruit. This is because jackfruit is high in fiber and can be difficult for some people to digest.
May cause allergies: Like any other food, jackfruit can cause allergies in some people. If you experience any symptoms of an allergic reaction, such as itching, swelling, or difficulty breathing, seek medical attention immediately.
Overall, while jackfruit is an exotic and nutritious nutritious fruit with a range of health benefits. Its high antioxidant content, fiber, and essential vitamins and minerals make it a decent addition to a healthy diet.