Jackfruit doesn’t just have the title of the world’s largest tree fruit to its name, it is also a superfood that is full of nutrition including vitamin C, vitamin B6, magnesium, and lots of antioxidants! It is also low in carbs, and its meaty taste makes it the perfect option for those on low-calorie, vegetarian, or vegan diets. It can be eaten as is, roasted, dried, or used in soups and salads.
Jackfruit might not have been the first thing on your grocery list, but don’t let it’s spiky green exterior scare you! When ripe, the inside of the fruit is super sweet, creamy, and one of the most delicious things you’ll ever eat. Apart from the yum-factor, we’ve compiled a list of all the incredible health benefits you can get from eating jackfruit. Keep reading to find out what they are!
1. Maintain Healthy Blood Sugar Levels
Low on the glycemic index (GI), jackfruit is perfect for those worried about high blood sugar. This is thanks to its high fiber content, which basically ensures that is digested slowly and therefore prevents blood sugar spikes. According to Healthline. “Diets that include lots of low-GI foods have been shown to be helpful for promoting blood sugar control.”
Providing a further benefit to diabetic patients, jackfruit also contains a protein that has been proven to help control blood sugar. Healthline even cites studies that found jackfruit leaf extract to improve blood sugar levels in adults in one study and diabetic mice in another.
2. Decreased Risk of Cardiovascular Disease
As one of the world’s leading causes of death, cardiovascular diseases are something we should all be wary of. One of the best ways to do that is by maintaining a healthy diet. Jackfruit can provide you with the essential vitamin B6, which, according to Dr. Axe, “falls into a category along with folic acid and vitamin B12 that may help reduce heart disease. This occurs due to lower levels of homocysteine, which is an amino acid and important building block of protein.”
Another clinical trial examined over 5,500 participants who were provided with vitamin B6, B12, and folic acid supplements. The results stated that “for a period of five years reduced homocysteine levels, which decreased both heart disease risk and stroke risk by about 25-percent.” Researchers weren’t able to pinpoint a clear reason, but they suspect it has something to do with the relationship between homocysteine and the arteries.
3. May Help Fight Cancer
to research by Penn State University, jackfruits are rich in cancer-fighting phytonutrients, which “can neutralize the free radicals, which helps fight some forms of cancer and can give the immune system the support it needs to continue to manage it.”
Another 2012 study published in the journal Carcinogenesis also found that vitamin C in jackfruit can boost the activity “of an important antioxidant enzyme that helps prevent breast cancer.”
4. Better Digestive System
If you’re someone that has frequent digestive issues such as stomach pain, bloating, constipation, or diarrhea, give jackfruit (and especially it’s seeds) a go! Talking about their benefits, Dr. Axe states, “The seeds contain a good portion of dietary fiber, and as we know, high-fiber foods are great because they not only help with constipation, but they help fill you up, which may contribute to weight loss.”
5. All of the Nutrients!
Jackfruit is loaded with nutrients, while also being low in calories (about 155 in a cup). According to Healthline, 92% of the calories are from carbs, and the rest from protein and fat. As for the nutrients, you name it and the jackfruit has got it!
A single cup of the fruit has 3 grams of protein, making it stand head-and-shoulders above a lot of other fruits, and making it ideal for people with vegan and vegetarian diets, as they often suffer from protein deficiency. Other than that, Healthline says that a single serving of jackfruit contains 3 grams of fiber, 10% of the RDI for vitamin A, 18% for vitamin C, 15% for magnesium, 11% for riboflavin, and 14% for potassium.
6. Great Source of Magnesium
As we already mentioned, jackfruit is an incredible source of magnesium, which is a vital nutrient for bone structure. According to Dr. Axe, this is especially important for groups of people at a higher risk of having low magnesium levels, including women, the elderly, and African-Americans.
Since just one serving of jackfruit has 15% of the daily recommended intake of magnesium, and with all the added health benefits it provides, it’s a great snack for people with almost any medical condition.
7. Fights Against Wrinkles & Lines
In the fight against aging, most of us end up shelling thousands of dollars, but, it doesn’t have to be as complicated – or financially crippling – as that. In fact, a healthy diet can be the only answer you need! Jackfruit is one thing you can add to your diet which will help you against aging-related skin issues such as wrinkles, lines, and dryness, thanks to its high content of vitamin C.
NDTV also says that you can use jackfruit externally in DIY masks to fully benefit from its nutrients. They suggest soaking jackfruit seeds in milk and honey, and blending it up for a skin-hydrating and softening mask. A Or you can simply grind them up with some cold milk and use the paste for wrinkle-busting.
8. Prevention of Diseases & Immune System Boost
Although cancer, diabetes, and heart disease have already gotten special mentions, jackfruit is great for an overall, all-around boost of the immune system. Low in calories and chock full of antioxidants, it can provide protection against all kinds of diseases and infections. “Antioxidants protect your cells from oxidative stress and inflammation, which often result from damage caused by molecules called free radicals,” writes Healthline.
A list of all the antioxidants present in jackfruit would include vitamin C (prevents heart disease and cancer caused by inflammation), carotenoids (reduces the risk of chronic illnesses like cardiovascular issues and type 2 diabetes), and flavanones (anti-inflammatory properties that lower blood sugar, pressure, and cholesterol. Furthermore, proteins in jackfruit called lectins also help prevent and fight against viral infections.
9. Prevention of Osteoporosis
We already spoke about magnesium helping with bone structure. That, along with the calcium found in jackfruit can be a powerful ally against osteoporosis. The National Osteoporosis Foundation says that 99% of calcium in our bodies is found in our teeth and bones, but we lose bits of it every day through our skin, nails, and even sweat.
Dr. Axe stresses that it’s important to keep replenishing our calcium content, and the best way to do that is through the diet. “A serving of jackfruit contains about 6-percent of the recommended daily allowance of calcium, making it a strong source to help stave off osteoporosis,” writes Dr. Axe.
10. Weight Loss Aid
Another thing that people spend a lot of money looking for quick fixes is weight loss. Unfortunately, there’s no such thing. Fortunately, there are foods that help us get to our goals faster, jackfruit being one of them. The low-calorie fruit also boosts metabolism, making it helpful in treating obesity, according to a study published in the Food Research International journal.
“The anti-inflammatory properties of jackfruit might play an important role in preventing obesity. Jackfruit is also a good source of resveratrol, which is an antioxidant that has been found to help trim inches from your waist,” says StyleCraze.
11. Vision-Boosting Properties
The combination of vitamin A and vitamin C in jackfruit is a powerful duo, especially for your peepers! “According to the American Optometric Association, vitamin C can reduce the risk of cataracts and age-related macular degeneration,” writes StyleCraze. There have also been other studies that demonstrate the positive effects of vitamin A on a person’s eyesight and overall vision health.