Jackfruit (Kathal) Benefits, Nutrition, How to Use and Side Effects
Did you know Jackfruit is the world’s largest tree fruit? Yes! Jackfruit is a unique tropical fruit with powerful nutrients and has recently gained popularity. You can prepare a wide variety of dishes with a distinctive sweet flavour and several health benefits. The delicious fruit belongs to the Moraceae plant family and is unusually large.
This article presents Jackfruit benefits and different ways you can consume them. Read on to know more!
Jackfruit Nutritional Value per 100g:
Here are the Jackfruit nutrition facts in one cup (100 grams) serving:
- 155 calories.
- 40 grams of Carbs.
- 3 grams of Fiber.
- 3 grams of Protein.
- 10% RDI of Vitamin A.
- 18% RDI of Vitamin C.
- 11% RDI of Riboflavin.
- 15% RDI of Magnesium.
- 14% RDI of Potassium.
- 15% RDI of Copper.
- 16% RDI of Manganese.
- Jackfruit has several types of antioxidants.
Vitamin and Minerals:
Compared to apples, apricots, avocados, and bananas, Jackfruit might be higher in some vitamins and minerals. For example, this fruit is high in Vitamin B, Vitamin C, magnesium, Potassium, niacin, folate, and riboflavin. Another unique feature of Jackfruit fruit is that it has more than 3 grams of protein per cup compared to apples and mangoes. In addition to lots of minerals, vitamins, and Fiber, Jackfruit provides a moderate amount of calories.
Jackfruit gets its yellow colour from pigments called carotenoids high in Vitamin A. They help your body work right by protecting cells from damage, similar to all antioxidants. The carotenoid levels may go up as the Jackfruit ripens. Antioxidants prevent inflammation, and oxidative stress safeguards the cells in your body (1). The antioxidants that are present in Jackfruit in abundance are:
- Carotenoids: These are antioxidants that help reduce the risk of various chronic diseases by lowering the inflammation in your body (2).
- Flavanones: These antioxidants help lower blood sugar, cholesterol, and blood pressure with anti-inflammatory properties (3).
- Vitamin C: Vitamin C is an antioxidant that prevents inflammation that helps lower the occurrence of chronic diseases.
How to Use Jackfruit:
Here are how you can use Jackfruit:
1. Raw Jackfruit:
To add a healthy and sweet flavour to a bowl of ice cream or yogurt, add sliced raw Jackfruit. You can also add Jackfruit to a salad or prepare a salsa with it. In addition, Jackfruit can be one of the main ingredients for curry because of its hearty texture.
2. Ripe Jackfruit:
The sweet and tropical fruit flavour of Ripe Jackfruit makes for a perfect addition to sweet dishes, smoothies, or as a direct snack. When ripe, it tastes like any other tropical fruit, such as banana, mango or pineapple.
3. Jackfruit Seeds:
Jackfruit seeds offer significant health benefits and are another edible part of the fruit. You can roast, boil or season them with salt and consume them. Some people also prepare curry using Jackfruit seeds.
4. Jackfruit Leaves:
Jack fruits leaves are another part of the edible fruit and can be used in various preparations. For example, many people steam them and prepare a curry by adding delicious spices.
5. Jackfruit Flour:
The benefit of Jackfruit flour is that it is a diabetes-friendly flour. It can be an ideal option in combination with wheat flour. In addition, you can prepare many of your favourite ethnic dishes by adding Jackfruit powder to any flour.
[Read: Ash Gourd Good for Health]
Health Benefits of Eating Jackfruit:
We have presented you with the list of benefits of eating Jackfruit and how you can consume each part of this delicious fruit to reap all the benefits efficiently.
1. Strengthen Your Immune System:
The main Jackfruit health benefit is that it strengthens your immune system naturally. In addition, Jackfruit might help prevent illnesses as it is a rich source of immune-boosting vitamins A and C. You can reduce the risk of viral infections with the consumption of Jackfruit (4).
These vitamins in Jackfruit support the functioning of white blood cells and strengthen the body’s defense mechanism functioning thoroughly. So you can get a good amount of effective antioxidants from one Jackfruit pod, supporting your immune system.
2. Aids in Lowering Blood Pressure:
Foods rich in Potassium tend to help reduce the blood pressure in your body, and Jackfruit is a rich source of Potassium. Potassium reduces the tension in the walls of blood vessels by counteracting the effects of sodium. You can get 739 mg of Potassium in a cup of raw, sliced Jackfruit (5). But, if you have kidney disease or any condition that alters your body’s way of Potassium regulation, avoid a potassium-rich diet.
3. May Help Fight Cancer:
The Phytochemicals such as flavonoids, saponins, and tannins present in Jackfruit have antioxidant properties that counter the effects of free radicals protecting your body in the process. Unfortunately, several chronic health diseases like cancer result from the damage caused by oxidative stress caused by free radicals. According to animal research, Jackfruit might have potential as a future anticancer therapy. However, there is more need for human study (6).
4. Helps Control Diabetes:
Jackfruit can be beneficial for people with diabetes because its glycemic index is medium. Therefore, you will be able to manage your blood sugar levels by following a diet rich in low-glycemic foods (7). The effects of Jackfruit leaf extracts on diabetic rats were examined in a 2011 study that showed a significant decrease in fasting blood sugar (8). Although these are only animal studies, there is a need for human studies. Jackfruit’s ability to balance blood sugar levels is attributed to the flavonoid antioxidants (9).
5. Reduce the Risk of Heart Disease:
The high amounts of Potassium, antioxidants and fiber present in Jackfruit can reduce the risk of heart disease (10). People don’t always have to consume the fruit to reap its benefits because even the seeds of these fruits also have many nutrients. Jackfruit might help lower blood pressure and sodium levels with the help of Potassium in the fruit (11).
6. Fight Against Stomach Ulcers:
If you have consistent sore forming inside your stomach, the natural chemicals in Jackfruit might be a perfect preventive measure. In addition, Jackfruit is good for health because it has antioxidant, antiseptic, anti-ulcerative, and anti-inflammatory properties (12).
7. Prevents Constipation:
In Jackfruit, especially in seeds, you can find soluble and insoluble fiber. The soluble Fiber slows the absorption of carbohydrates into the bloodstream preventing spikes in blood glucose, and also helps lower the LDL cholesterol levels in your body.
The finer also makes you feel fuller for a long time and add bulk to your stool, reducing the chances of constipation significantly. Jackfruit also supports the growth of beneficial bacteria in the gut since the fruit contains prebiotics (13).
8. May Promote Wound Healing:
Another advantage of eating Jackfruit is that it promotes wound healing by maintaining a healthy immune system. In addition, it is a powerful antioxidant Vitamin C source. Collagen produced by vitamin C in this fruit plays an essential role in wound healing and maintaining healthy bones, connective tissues, bones, cartilage, and blood vessels.
The antifungal, antibacterial, and anti-inflammatory properties of Jackfruit promote wound healing, according to a 2014 review (14).
9. Provides Healthy Skin:
Jackfruit benefits for the skin include protecting your surface from sun damage with high amounts of vitamin C. In addition, it helps keep your skin firm and strong by providing enough nutrients. Finally, consumption of Jackfruit might slow the ageing of your skin as per anecdotal evidence (15). You can grind the seeds of Jackfruit and apply them with milk and honey to enhance the look of your skin. Using this mixture regularly helps give you a glowing complexion youthful appearance and reduce the appearance of wrinkles.
10. Helps in Hair Growth And Improves Blood Circulation:
Good hair growth needs to have sufficient blood circulation in the scalp. Therefore, the Jackfruit is beneficial in promoting hair growth by aiding excellent and healthy blood circulation as it is a rich source of vitamin A. In addition, your hair will appear shiny and healthy with the regular consumption of Jackfruit.
[Read: Benefits of Drinking Soursop Leaf Tea]
Jackfruit Side Effects:
Although Jackfruit is beneficial in many ways, here are some side effects associated with the consumption of Jackfruit.
- Limit the consumption of Jackfruit if you are allergic to birch pollen, although it is safe for most.
- People with diabetes might have to change their medication if they wish to consume this fruit regularly because Jackfruit can reduce blood sugar levels.
- Nevertheless, Jackfruit is safe for most people to eat because its consumption has never been reported to cause any severe side effects.
Jackfruit can be an excellent addition to our diet for several reasons mentioned in this article. Jackfruit benefits include improved blood sugar, high in nutrients and antioxidants. Incorporating this yummy fruit is pretty straightforward. It is used in vegetarian and vegan recipes as an alternative to meat. Don’t forget to let us know if you found this article helpful!
Disclaimer: The information provided in this article is based on pure research and not a replacement for medical advice. It is best to seek advice from a medical professional regarding your health.
1. Where does Jackfruit grow abundantly?
Ans: Subtropical and tropical climates in countries like India and Thailand are where Jackfruit grows abundantly. Jackfruit trees require less maintenance compared to corn and wheat and are perennial.
2. What are the different varieties of Jackfruit?
Ans: Jackfruit comes in two forms soft and firm, while a wide variety of these fruits are cultivated across South Asia:
- Koozha Chakka.
- Black Gold.
- Dang Rasim.
- Honey Gold.
3. Is Jackfruit Safe While Pregnant?
Ans: The consumption of Jackfruit helps eliminate stomach issues such as ulcers during pregnancy. Jackfruit also regulates blood pressure levels and helps the baby grow and develop. But if you have any reactions, stop eating Jackfruit and consult the doctor immediately.