Jackfruit is a tropical fruit that has gained popularity in recent years owing to its contribution to overall health. It has a distinct sweet taste and can be included in several recipes. The texture of the fruit can be compared to shredded meat and is used as a meat substitute by vegans and vegetarians. It is a significant source of calories and carbohydrates and keeps you full for a long time. This is why jackfruit benefits your health in various ways.
This fruit can even be eaten raw. The flesh, fruit pods, and seeds of the fruit are all edible. It can be added to your diet in the form of a major ingredient in various sweet and savoury recipes.
Jackfruit Nutritional Profile
The nutritional profile of this fruit is quite interesting. It is rich in calories and carbohydrates and can reduce the risk of starvation in developing countries. One cup of the fruit, i.e.165 grams, has155 calories. 92% of the calories consist of carbohydrates, which is a good composition. It has a better level of protein in comparison to fruits like apples and mangoes.
The fat content is negligible, which is a major advantage. It has a considerable quantity of fibre and has all the essential vitamins and minerals. Jackfruit is also packed with antioxidants that impact your overall health. The following nutrients are present in one cup of sliced fruit:
Calories: 155
Protein: 3 grams
Fibre: 3 grams
Carbohydrates: 40 grams
Vitamin A: 10% of the Recommended Dietary Intake
Vitamin C: 18% of the RDI
Magnesium: 15% of the RDI
Potassium: 14% of the RDI
Manganese: 16% of the RDI
Copper: 15% of the RDI
Jackfruit Health Benefits
The jackfruit with vitamins and minerals and antioxidant properties helps with various health issues.
1. Helping Control Blood Sugar Levels
Glycemic levels in any food indicate how quickly the blood sugar levels rise on its consumption. Jackfruit has a moderately low glycemic level and along with some protein, fibre, and antioxidant properties, helps prevent a spike in blood sugar levels soon after a meal.
Studies have shown that blood sugar levels improved to a large extent in adults who consumed jackfruit extract. Also, the studies conducted on animals revealed that the extract of jackfruit leaves helped in reducing fasting blood sugar levels.
2. Reducing the Risk of Several Diseases
Your cells frequently experience oxidative stress and inflammation as a result of damage from chemicals known as free radicals. The antioxidants found in abundance in jackfruit shield your cells from these effects and also help reduce the risk of various associated diseases.
- Inflammation can cause serious health issues like cardiovascular diseases and cancer. The vitamin C present in jackfruit helps reduce the risk of cancer and heart diseases by aiding in the prevention of inflammation.
- Carotenoids present in jackfruit give it a distinct yellow or orange colour. These carotenoids have antioxidant properties that help prevent inflammation and bring down the risk of chronic diseases like type 2 diabetes and heart disease.
- Jackfruit flavanones that have anti-inflammatory effects contribute to jackfruit health benefits by lowering cholesterol, blood pressure, blood sugar, and other vital markers. This may help reduce the risk of type 2 diabetes and heart disease.
Other Potential Jackfruit Benefits
One benefit of eating jackfruit is that it helps prevent the risk of several health issues. But these benefits that have surfaced do not have sufficient scientific backing.
- The immune-stimulating vitamins A and C found in jackfruit may aid in sickness prevention. Additionally, it is asserted that consuming this fruit can help lower the risk of viral infections.
- Numerous nutrients and antioxidants in this fruit, including vitamin C, may help maintain the health of the skin. There is unconfirmed evidence that eating it may help reduce the pace of ageing.
- Due to its potassium, fibre, and antioxidant content, jackfruit may have the ability to lower the risk of heart disease.
Asthma, diarrhoea, and stomach ulcers have all been treated with roots and extracts in conventional Indian and Sri Lankan medicine but these results lack adequate scientific backing.
Even though these health advantages are not scientifically backed, incorporating jackfruit into your diet is certainly worthwhile for a healthier lifestyle.
Jackfruit Seeds Benefits
Jackfruit is an exotic fruit found in many parts of Asia. It is interesting to know that the flesh of this fruit is not the only part that is edible. It contains over 100 to 150 seeds, which are edible as well and contribute immensely to overall well-being. You can derive the following health benefits by including jackfruit seeds in your diet. However, despite the several jackfruit seeds benefits, sadly enough, the seeds are discarded as not everyone knows how to utilise the seeds in their cuisine.
Jackfruit seeds contain a lot of vital nutrients when compared to the seeds of other tropical fruits. They are rich in protein, vitamins, minerals, starch, and antioxidants.
Additionally, these seeds have significant levels of the B vitamins thiamine and riboflavin. Both assist your body in producing energy and carrying out other crucial tasks. Jackfruit seeds also provide resistant starch and fibre that pass through your body undigested.
Jackfruit seeds also provide fibre and resistant starch, both of which behave as food and pass through your body undigested, aiding the good bacteria in the gut. The fibre and resistant starch also help control blood sugar levels, reduce hunger pangs, and improve insulin sensitivity and digestion. Some of the scientifically backed jackfruit seeds benefits are:
1. May Have Antimicrobial Properties
Hunger suppression, lowered blood sugar, and improved digestion are just a few of the tremendous health benefits that fibre and resistant starch have been associated with. Jackfruit seeds have occasionally been used in conventional medicine to treat diarrhoea. In fact, research suggests that jackfruit seeds may possess antimicrobial properties.
According to studies, jackfruit seeds have tiny particles on their surface that have antibacterial properties. Testing these particles against widespread bacteria like E. coli revealed that jackfruit seeds have the potential to be turned into therapeutic agents for lowering food-borne illness.
2. May Help Prevent Cancer
According to several studies, jackfruit seeds may possess a number of anti-cancer qualities. This is believed to be caused by their extraordinary concentrations of antioxidants and plant compounds. They include high levels of flavonoids, saponins, and phenolic antioxidants.
These plant components may aid in reducing inflammation, boosting immunity, and even repairing DNA damage. A recent investigation showed that jackfruit seed extract considerably decreased the growth of malignant blood vessels.
However, most of the facts were based on animal studies. Further research is required to prove its efficacy in humans as well.
3. May Aid in Digestion
Jackfruit seeds contain soluble and insoluble fibre, much like other seeds do. By giving your stools more bulk, softening them, and increasing their frequency, fibre helps normalise bowel movements as it goes through your digestive tract undigested.
Additionally, fibre is prebiotic, which means it supports the growth of good bacteria in your stomach. These good gut bacteria assist a healthy immune system and digestion. Studies have shown that increased fibre consumption helps relieve constipation. Fibre may also alleviate the symptoms of haemorrhoids and protect against inflammatory bowel disease.
4. May Help Manage Cholesterol Levels
Jackfruit seeds, according to research, may lower cholesterol levels. They contain a lot of fibre and antioxidants, which is most likely why they have this impact. An increased risk of heart disease, high blood pressure, and diabetes are all linked to elevated levels of LDL (bad) cholesterol.
However, it has been discovered that having greater levels of HDL (good) cholesterol has heart-protective properties. A benefit of eating jackfruit seeds includes an increase in HDL cholesterol levels. This research is based on investigations conducted on animals and additional research is required to observe similar effects on humans.
Side-Effects of Consuming Jackfruit
Despite being generally harmless, some people might need to restrict or avoid jackfruit. It causes allergic reactions in certain people, especially those who are allergic to birch pollen.
Furthermore, if people with diabetes consumed this fruit frequently, their medication dosages would need to be adjusted because of its ability to reduce blood sugar levels.
Jackfruit is believed to slow down blood clotting. Individuals who are on blood thinners should exercise caution before consuming jackfruit as it may increase the risk of bleeding.
But eating jackfruit is safe for the majority of people and has never been linked to any negative side effects.
Conclusion
Now you know the jackfruit benefits and the advantages of its seeds! So, include this fruit in your diet accordingly in order to improve your overall health. Also, do not ignore the risk factors mentioned to avert the onset of any uncalled-for health issues.
