Jackfruit which is scientifically known as Artocarpus heterophyllus is a unique fruit growing up to 80 pounds in weight, making them the largest tree-borne fruits in the world. Jackfruit contains significant levels of dietary fiber, vitamin A, vitamin C and various B vitamins, as well as good amounts of iron, potassium, manganese, magnesium, zinc, phosphorus and calcium.
In terms of antioxidants, there are a number of powerful compounds such as lutein, zeaxanthin and beta-carotene. Most importantly, jackfruit contains a notable amount of protein, making this an important subsistence food in certain regions of the world. It is also high in calories, very high in water (roughly 80%) and is extremely low in fat. Jackfruit seeds are also densely packed with protein, minerals and dietary fiber, making them a secondary source of nutrients for those who cultivate and consume the fruit.
Nutrition Value of Jackfruit
Amount Per 100 grams
- Calories 95
- Total Fat 0.6 g
- Cholesterol 0 mg
- Sodium 2 mg
- Potassium 448 mg – 12% RDA
- Total Carbohydrate 23 g – 7% RDA
- Dietary fiber 1.5 g – 6% RDA
- Sugar 19 g
- Protein 1.7 g – 3% RDA
- Vitamin A 2% RDA
- Vitamin C 22% RDA
- Calcium 2% RDA
- Iron 1% RDA
- Vitamin B-6 15% RDA
- Magnesium 7% RDA
10 Nutrition Health Benefits of Jackfruit
Jackfruit has many health benefits which includes its ability to protect the skin, boost the immune system, provide an energy burst, lower cancer risk, improve vision health, aid respiratory conditions, improve sleep, help with weight loss, lower risk of diabetes, strengthen the heart, reduce blood pressure, optimize digestion and support the metabolism.
1. Skin Health
Jackfruit has many antioxidants such as lutein, zeaxanthin, and beta-carotene which help minimize the effects of free radicals and oxidative stress, which can include wrinkles, blemishes and age spots, while also giving your skin a healthy glow.
2. Aids in Weight Loss
Jackfruit is low in calories and is rich in dietary fiber which gives a satiety feeling and prevent overeating and snacking between meals. It also contains B vitamins which are a great source of pyridoxine and thiamine, as well as a good source of folate, niacin and riboflavin. This can improve energy metabolism and help support weight loss efforts.
3. Heart Health
The fiber content in jackfruit can help to manage your cholesterol levels and prevent the deposition of plaque in the arteries and blood vessels. Furthermore, the antioxidants and vitamin C in this fruit can help to repair the cardiovascular system and reduce oxidative stress, which can cause blood vessels to break down, leading to coronary heart disease.
Vitamin B6 help reduce heart disease as it lowers the level of homocysteine which is an amino acid and important building block of protein.
A clinical trial known as the the Heart Outcomes Prevention Evaluation 2 including more than 5,500 adults with known cardiovascular disease learned that supplementation of vitamin B6, B12 and folic acid for a period of five years reduced homocysteine levels, which decreased both heart disease risk and stroke risk by about 25 percent.
4. Eye Health
Jackfruit contains beta-carotene which breaks down into vitamin A, a powerful antioxidants that is specifically linked to reducing oxidative stress in the eyes, preventing macular degeneration and slowing the onset of cataracts.
5. Promotes Sleep
Jackfruit contains a significant level of magnesium, an essential mineral that can affect neurotransmitter levels in the body, helping to regulate] Circadian rhythms and ensure healthy sleep. If you struggle with insomnia or regularly interrupted sleep, having jackfruit before bed may help alleviate your exhaustion.
6. Regulates Blood Pressure
There is a significant amount of potassium found in jackfruit, and a 100-gram serving can provide more than 5% of your daily recommended intake of this mineral. Potassium is a vasodilator, meaning that it can relax blood vessels and arteries, which will reduce blood pressure and generally lower the stress on the cardiovascular system, lowering your risk of atherosclerosis, heart attacks and strokes.
7. Boosts Immunity
Jackfruit contains Vitamin C and antioxidants which helps boost the immune system. Vitamin C can stimulate the production of white blood cells, while antioxidants will prevent oxidative stress and neutralize free radicals before they can cause chronic disease and inflammation.
8. Regulates Blood Sugar Levels
Jackfruit has a significant amount of fiber and natural sugars which helps lower the risk of high blood sugar. Fiber regulates the release of glucose and insulin in the body, and improving insulin sensitivity, this fruit is an excellent way to prevent or manage diabetic symptoms.
9. Prevents Anemia
Anemia is a condition that is defined by a reduction of red blood cells (RBC) or Hemoglobin in blood below the minimum acceptable levels.It leads slow transportation of oxygen in the body leading to bouts of lethargy, constant tiredness, pale complexion and in some cases blacking out. Jackfruit contains iron that can combat the deficiency of RBCs in the blood. The vitamin C content further enables an efficient absorption of iron in the body.
10. Strengthens Bones
Jackfruits contain a high amount of calcium which strengthens and promotes healthy bone health. This can help prevent osteoporosis. High potassium in Jackfruit further decreases the loss of calcium through kidney thereby increasing calcium density in bone and strengthening it.
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