Sandeep Dhand
Nutritionist And Health Educator
Jackfruit is an extraordinary tropical fruit known for its large size, distinct texture, and health benefits. Native to southwest India, this fruit has become a favorite in many parts of the world due to its versatility and nutritional value.
In this article, we will explore , its nutritional composition, health benefits, and how you can incorporate it into your diet.
What is Jackfruit?
Jackfruit (Artocarpus heterophyllus) belongs to the Moraceae family, which also includes breadfruit and figs. It is a large, tropical fruit that grows on trees, often reaching up to 80 feet in height. Known for its spiky outer skin and sweet-smelling, fibrous flesh, jackfruit is sometimes called the “king of fruits.”
The fruit has a unique characteristic: it can be eaten both unripe (as a vegetable) and ripe (as a sweet fruit). Ripe jackfruit is sweet and juicy, while unripe jackfruit has a mild, neutral taste, making it ideal for savory dishes.
Jackfruit: Nutritional Breakdown
Jackfruit is not just delicious but also highly nutritious. Below is the nutritional composition of 100 grams (3.5 ounces) of raw jackfruit:
Calories: 95 kcal
Carbohydrates: 23.25 grams
Fiber: 1.5 grams
Proteins: 1.72 grams
Fats: 0.64 grams
Jackfruit is primarily composed of carbohydrates, especially natural sugars, which provide a quick source of energy. Despite its carbohydrate content, it is relatively low in fat and calories, making it a healthy option for those looking to maintain their weight or energy levels.
Rich in Vitamins and Minerals
Jackfruit is not only rich in macronutrients but also contains several essential vitamins and minerals, including:
Vitamin C: 23.5 mg (about 39% of the daily recommended intake)
Vitamin A: 110 IU
Potassium: 303 mg
Magnesium: 37 mg
Iron: 0.23 mg
Folate: 0.036 mg
These vitamins and minerals are essential for maintaining good health, supporting immune function, promoting healthy skin, and maintaining proper electrolyte balance.
Health Benefits of Jackfruit
Jackfruit is loaded with nutrients that promote overall health. Here are some of the notable health benefits of this tropical fruit:
Rich in Antioxidants
Jackfruit contains antioxidants like flavonoids, carotenoids, and polyphenols that help fight free radicals in the body. These antioxidants protect the cells from oxidative stress, which is linked to chronic diseases such as heart disease and cancer.
Supports Digestion
Jackfruit is an excellent source of dietary fiber. Consuming fiber-rich foods can help improve digestive health by promoting regular bowel movements and reducing the risk of constipation. The fiber also aids in controlling blood sugar levels and lowering cholesterol.
Boosts Immunity
The vitamin C content in jackfruit boosts the immune system. Vitamin C helps strengthen the body’s defenses against infections and also aids in the production of collagen, which is essential for skin health.
Promotes Skin Health
Jackfruit is rich in vitamin A, which is known to promote healthy skin and prevent aging signs. The antioxidants and vitamin C help maintain skin elasticity, reduce wrinkles, and protect the skin from harmful UV rays.
Supports Heart Health
The potassium content in jackfruit supports heart health by helping regulate blood pressure levels. Additionally, jackfruit’s high fiber content can help lower cholesterol levels, further reducing the risk of cardiovascular diseases.
Jackfruit as a Meat Substitute
One of the most popular uses of unripe jackfruit is as a meat substitute. Its fibrous texture resembles shredded meat, making it an excellent option for vegetarians and vegans. When cooked with the right spices, unripe jackfruit can be used in a variety of dishes like tacos, sandwiches, curry, and stir-fries.
Jackfruit’s versatility allows it to be used in both sweet and savory dishes, making it a great addition to plant-based diets.
How to Select, Store, and Prepare Jackfruit
Selecting, storing, and preparing jackfruit can be tricky, especially for first-time buyers. Here’s a simple guide:
Choosing Jackfruit
Choose a jackfruit with a strong, sweet aroma.
For ripe jackfruit, look for one that yields slightly when pressed, indicating softness.
For unripe jackfruit, select one that is firm to the touch with a greenish color.
Storing Jackfruit
If the jackfruit is ripe, it should be stored in the refrigerator for up to 3-4 days.
Unripe jackfruit can be stored in a cool, dry place or in the refrigerator for a longer shelf life.
Preparing Jackfruit
For ripe jackfruit, peel off the skin and separate the sweet, soft fruit pods. Remove the seeds and enjoy the fleshy pulp.
For unripe jackfruit, peel off the skin, remove the seeds, and chop the flesh into smaller pieces. The pieces can then be cooked in a variety of ways.
How to Cook with Jackfruit
There are many ways to cook with jackfruit. Here are a few simple methods:
Jackfruit Curry: Unripe jackfruit can be cooked in a flavorful curry with spices, onions, and tomatoes.
Jackfruit Tacos: Shredded unripe jackfruit can be used as a filling for tacos or burritos.
Jackfruit Stir-fry: Stir-fry jackfruit with vegetables for a quick and healthy meal.
Desserts: Ripe jackfruit can be used in smoothies, ice cream, or baked goods for a naturally sweet flavor.
Conclusion
Jackfruit is a tropical fruit that offers a variety of health benefits. It is an excellent source of essential nutrients like vitamins, minerals, fiber, and antioxidants. Its versatility in the kitchen, as both a sweet and savory ingredient, makes it a valuable addition to many dishes.
Whether you are looking for a plant-based meat substitute or a naturally sweet treat, jackfruit is a fantastic choice for improving your overall health. By including jackfruit in your diet, you can enjoy its many health benefits while diversifying your meals.