📑 Table
of Contents
1. 🥭 What is Jackfruit?
2. 🧪 Nutritional Value of Jackfruit
3. 🌿 12 Amazing Health Benefits of Jackfruit
4. 🍽️ How to Eat Jackfruit
5. ✅ Conclusion
6. 🔗 Source Links
🥭 What is Jackfruit?
Jackfruit (Artocarpus
heterophyllus) is a large, tropical fruit native
to South and Southeast Asia. Known for its spiky green shell and golden-yellow
fleshy bulbs inside, this fruit is a standout in both size and
nutrition.
Belonging to the mulberry family, jackfruit can weigh up to 80 pounds (35 kg)—making
it the world’s largest tree-borne fruit. Inside, its juicy pods are naturally
sweet, fibrous, and loaded with nutrients. While the ripe fruit is enjoyed in
desserts and snacks, unripe jackfruit is
often cooked into savoury dishes like curries, burgers, and tacos thanks to its meaty texture.
Even the seeds are edible when boiled or roasted. No part of
jackfruit goes to waste!
🧪 Nutritional Value of Jackfruit (Per 100g)
|
Nutrient |
Amount |
|
Energy |
95
kcal |
|
Protein |
1.72 g |
|
Total
Fat |
0.64
g |
|
Carbohydrates |
23.2 g |
|
Fibre |
1.5 g |
|
Calcium |
24 mg |
|
Iron |
0.23
mg |
|
Magnesium |
29 mg |
|
Phosphorus |
21 mg |
|
Potassium |
448 mg |
|
Vitamin
C |
13.7
mg |
Jackfruit
is a nutrient-dense
powerhouse—rich in fibre, antioxidants, and essential vitamins
and minerals.
🌿 12 Amazing Health
Benefits of Jackfruit
1. 💪 Boosts Immune
System
Jackfruit is rich in vitamin C, which
strengthens the immune system by increasing the production and activity of white blood cells.
These cells are crucial for fighting infections, viruses, and bacteria.
✅ Just one cup provides 18% of your daily vitamin C
requirement, helping you fight off colds, flu, and other common
illnesses.
2. 🍃 Improves
Digestion
Thanks to its dietary fibre content,
jackfruit keeps your digestive system healthy. It:
·
Promotes regular bowel movements
·
Prevents constipation
·
Nourishes good gut bacteria
Both soluble and insoluble fibre are
present, which also help lower cholesterol and regulate blood sugar.
3. ❤️ Supports Heart
Health
Jackfruit contains potassium, vitamin C, flavonoids,
and carotenoids—a
powerful mix that:
·
Reduces oxidative stress on
heart tissues
·
Balances sodium levels to lower blood pressure
·
Minimizes the risk of stroke and heart disease
A heart-friendly fruit you’ll love!
4. ✨ Enhances Skin
Health
Vitamin C is essential for collagen production,
which keeps your skin:
·
Firm and elastic
·
Free from premature wrinkles
·
Bright and youthful
Antioxidants in jackfruit protect skin from pollution, sun damage,
and toxic
exposure, reducing signs of ageing and dark spots.
5. ⚖️ Aids in Weight
Loss
Trying to shed some pounds? Jackfruit can help:
·
Low in calories but high in fibre, making
you feel full longer
·
Prevents overeating and
frequent snacking
·
Keeps hunger pangs in check by slowing digestion
It’s a smart snack for your weight management journey.
6. 🩸 Regulates Blood
Sugar Levels
Unlike many tropical fruits, jackfruit has a low glycaemic index (GI).
This means:
·
It prevents
sudden spikes in blood sugar
·
Supports insulin sensitivity
·
Contains natural compounds that may help manage Type 2 diabetes
Safe and nutritious for those watching their blood glucose!
7. 🦴 Strengthens
Bones
Jackfruit supports bone health with essential minerals:
·
Calcium for bone strength
and structure
·
Magnesium to enhance
calcium absorption
·
Potassium to reduce calcium
loss
This trio helps prevent bone diseases like osteoporosis and
keeps your skeletal system strong.
8. 👁️ Improves Vision
Jackfruit is a good source of:
·
Vitamin A for maintaining
healthy vision
·
Beta-carotene (a precursor to
vitamin A) for protecting the retina
·
Antioxidants that help reduce the risk of cataracts and age-related macular degeneration
Great for keeping your eyesight sharp—especially as you age!
9. ⚡ Boosts Energy
Naturally
Feeling sluggish? Jackfruit offers complex carbohydrates that:
·
Release energy slowly and steadily
·
Avoid the crash that comes with sugary snacks
·
Improve stamina throughout the day
Ideal as a pre-workout snack or
a midday pick-me-up.
10. 🧴 Slows Premature
Ageing
Jackfruit is packed with anti-ageing nutrients:
·
Antioxidants fight cell damage
from free radicals
·
Vitamin C promotes tissue
repair and reduces inflammation
·
Keeps skin firm, hydrated, and youthful
Glow from the inside out with this natural anti-ageing
superfruit.
11. 🩺 Helps Prevent
Anaemia
Though not extremely high in iron, jackfruit helps:
·
Maintain healthy haemoglobin levels
·
Improve iron absorption when
paired with vitamin C
·
Prevent fatigue, dizziness, and shortness of
breath associated with anaemia
Pair it with iron-rich foods for better results!
12. 🩹 Promotes Wound
Healing
Thanks to its high vitamin C content,
jackfruit:
·
Accelerates tissue regeneration
·
Supports collagen formation
·
Enhances immune function to prevent wound infection
Perfect for faster recovery from cuts, scrapes, and surgeries.
🍽️ How to Eat Jackfruit:
Delicious & Easy Ideas
Whether you’re a jackfruit beginner or a fan, here’s how to
enjoy it:
🧁 Ripe Jackfruit (Sweet):
·
Eat raw as a snack or in fruit salads
·
Blend into smoothies or milkshakes
·
Use in desserts like
puddings, ice creams, and cakes
🍛 Unripe Jackfruit (Savory):
·
Cook as a plant-based meat substitute in
tacos, stir-fries, or sandwiches
·
Add to curries and stews—it
soaks up spices beautifully
·
Make jackfruit biryani or wraps
🌰 Jackfruit Seeds:
·
Boil, roast, or steam the seeds
·
Use in soups, gravies, or salads
·
High in protein, zinc, and iron
Tip: Store cut jackfruit
in the fridge for up to 5–6 days or freeze it for longer shelf life.
✅ Final Thoughts: Why
Jackfruit Deserves a Place in Your Diet
Jackfruit is much more than just a giant tropical fruit. With
its impressive mix of vitamins, minerals, antioxidants, and
fibre, it offers a wide range of health benefits—from boosting your immunity to
protecting your heart, skin, bones, and metabolism.
Its unique ability to be both a sweet treat and
a savory
meat substitute makes it incredibly versatile in the
kitchen. Whether you want a guilt-free snack, a diabetes-friendly fruit, or a
meatless curry option—jackfruit
fits all roles.
⚠️ Disclaimer
The information provided in this article is for educational and
informational purposes only and is not intended as medical advice. Always
consult with a qualified healthcare professional or a registered dietitian
before making any significant changes to your diet or health routine,
especially if you have existing medical conditions or are on medication. The
benefits mentioned are based on existing research and general nutritional
understanding and may vary from person to person.
