9 Incredible Health Benefits of Jackfruit You Need to Know
Discover the impressive nutritional value and diverse health benefits of jackfruit, from digestive wellness to heart health and beyond.
Jackfruit (Artocarpus heterophyllus) is a tropical superfruit prized for its versatility, distinctive flavor, and nutrient density. As one of the largest tree-borne fruits in the world, jackfruit is not just delicious but also offers a wealth of health benefits-from supporting digestive health to promoting radiant skin. Whether enjoyed ripe or unripe, cooked or raw, jackfruit is an adaptable ingredient in both sweet and savory dishes. Read on to discover the science-backed advantages of including jackfruit in your diet, how to enjoy it, and answers to common questions.
What Makes Jackfruit So Nutritious?
Jackfruit boasts a remarkable nutritional profile, providing essential macronutrients, vitamins, minerals, and plant compounds that contribute to its unique health properties. Here is a breakdown of the nutrients found in one cup of raw, sliced jackfruit:
- Calories: 157
- Protein: 2.8 grams (6% of reference daily intake – RDI)
- Fat: 1.1 grams (1% RDI)
- Carbohydrates: 38.3 grams (14% RDI)
- Fiber: 2.5 grams (9% RDI)
- Vitamin C: 22.6 mg (25% RDI)
- Vitamin B6: 0.5 mg (29% RDI)
- Niacin (B3): 1.5 mg (9% RDI)
- Riboflavin (B2): 0.1 mg (8% RDI)
- Calcium: 39.6 mg (3% RDI)
- Magnesium: 47.8 mg (11% RDI)
- Potassium: 739 mg (16% RDI)
- Phosphorus: 34.6 mg (3% RDI)
Jackfruit is also rich in phytonutrients including flavonoids, lignans, isoflavones, and saponins, which have antioxidant and anti-inflammatory actions. The seeds are also edible, offering protein, B vitamins, and minerals.
Top 9 Science-Backed Health Benefits of Jackfruit
1. Promotes Healthy Digestion
Jackfruit is high in fiber, which is essential for a healthy digestive system. A single cup provides just under 10% of an adult’s daily fiber needs. This fiber adds bulk to stool, encourages regular bowel movements, and helps prevent constipation.
Additionally, jackfruit contains both soluble and insoluble fiber. Soluble fiber can help lower LDL (“bad”) cholesterol and slow sugar absorption, regulating blood glucose spikes after meals.
- Fiber supports a healthy gut microbiome, fostering the growth of beneficial gut bacteria.
- Resistant starch in jackfruit seeds further supports digestion and may improve insulin sensitivity.
2. Strengthens the Immune System
Jackfruit excels as a source of vitamin C and antioxidants. Vitamin C is crucial for immune cell function, while natural plant compounds in jackfruit (such as carotenoids and flavonoids) attack harmful free radicals, reducing oxidative stress that can lead to chronic diseases.
- Vitamin C stimulates white blood cell production, defending against infection.
- Jackfruit contains natural antibacterial and antifungal compounds, traditionally used for infection control in some cultures.
3. Supports Heart Health
Jackfruit is rich in minerals and nutrients critical for a healthy cardiovascular system:
- Potassium: Helps lower blood pressure, counteracts harmful effects of excess sodium, and protects heart and vascular health.
- Vitamin B6 and niacin: B vitamins support healthy blood vessels and energy metabolism; vitamin B6 in particular can help reduce homocysteine levels, a risk factor for heart disease.
- Dietary fiber: May lower cholesterol levels over time.
Consuming potassium-rich foods like jackfruit is linked to lower risk of heart disease and stroke, with fiber providing additional protection.
4. May Regulate Blood Sugar Levels
Jackfruit is a unique tropical fruit because it is lower on the glycemic index than most, primarily due to its fiber and resistant starch content. This results in a slower and more gradual rise in blood sugar compared to many other fruits. Studies have shown that jackfruit extract may even help people with diabetes control their blood glucose levels.
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- Resistant starch and insoluble fiber further blunt rapid sugar spikes.
- The seeds also deliver slow-digesting carbohydrates beneficial for glucose regulation.
5. Encourages Radiant Skin and Anti-Aging
Vitamin C and antioxidants in jackfruit play an important role in protecting skin from damage caused by aging and sun exposure. Vitamin C is essential for collagen synthesis-the protein that gives skin its firmness and flexibility. In addition to vitamin C, jackfruit has plant compounds with anti-inflammatory and anti-aging effects.
- Some traditional remedies use jackfruit for minor wounds and skin irritations.
- Vitamin C-rich diets may help reduce wrinkle formation and pigmentation over time.
6. Provides Plant-Based Protein and Energy
While not as protein-dense as legumes, fresh jackfruit offers more protein than many other fruits. The seeds are an especially rich source of plant protein, as well as complex carbohydrates that provide steady energy without blood sugar crashes. One serving of jackfruit seeds (about 28 grams) contains about 2 grams of protein and is also a source of thiamine and riboflavin.
- These B vitamins help the body utilize food for energy and support nerve function.
7. May Reduce Risk of Certain Cancers
Jackfruit contains unique phytonutrients (including lignans, isoflavones, and saponins) that act as antioxidants and could help prevent the formation and spread of cancer cells. Research has found:
- Bioactive compounds in jackfruit demonstrate chemoprotective properties against certain toxins and can inhibit proliferation of cancer cells in laboratory studies.
- A high-fiber diet like that provided by jackfruit also reduces colon cancer risk by removing potential carcinogens from the digestive tract more efficiently.
While more human studies are needed, jackfruit’s combination of fiber, antioxidants, and plant compounds make it a smart addition to an anti-cancer diet.
8. Contributes to Bone Health and Reduces Osteoporosis Risk
Jackfruit delivers vital minerals for bone formation and maintenance:
- Magnesium: Assists with calcium absorption, strengthening bones and teeth.
- Calcium and phosphorus: Essential for bone density.
- Potassium: Prevents loss of calcium in urine, further protecting bones.
Consuming foods high in these minerals, like jackfruit, helps protect against osteoporosis and other bone disorders as we age.
9. Helps Protect Against Infection and Supports Wound Healing
Both jackfruit flesh and seeds contain compounds with antibacterial and antifungal properties, supporting immune defense and promoting faster healing for minor wounds and skin irritations. In traditional medicine, jackfruit has been used for centuries for this purpose. Scientific studies indicate jackfruit leaf extracts may aid in wound recovery and reduce infection risk.
- Dietary vitamin C further supports healing by stimulating collagen production and strengthening skin’s barrier function.
Jackfruit Seeds: An Overlooked Nutritional Powerhouse
Don’t toss out those jackfruit seeds! When cooked, these seeds are starchy and nutty, brimming with nutrients:
- Calories (per ounce): 53
- Carbohydrates: 11 grams
- Protein: 2 grams
- Riboflavin (B2): 8% RDI
- Thiamine (B1): 7% RDI
- Magnesium: 5% RDI
- Phosphorus: 4% RDI
- Dietary fiber and resistant starch: Support digestive health, appetite control, and stable blood sugar.
Jackfruit seeds can be boiled, roasted, or added to curries and stews. Their nutritional and prebiotic properties make them an excellent food for gut health and satiety.
How to Incorporate Jackfruit Into Your Diet
- Fresh: Enjoy ripe jackfruit as a sweet snack or dessert ingredient. Its flavor resembles a blend of pineapple, mango, and banana.
- Unripe (green) jackfruit: Used as a plant-based meat substitute due to its fibrous, meaty texture. Popular in vegan pulled “pork” dishes and curries.
- Seeds: Boil or roast, then consume as a protein-rich snack or add to dishes for extra texture.
- Frozen or canned: Convenient for cooking year-round, but check labels for added sugars if buying canned.
Tip: Always cook the seeds before eating to break down natural antinutrients.
Frequently Asked Questions (FAQs)
Q: Is jackfruit suitable for people with diabetes?
A: Yes. Jackfruit’s fiber and resistant starch slow carbohydrate absorption, resulting in more stable blood sugar levels compared to other tropical fruits. However, as with any carbohydrate-rich food, portion control is recommended.
Q: Are jackfruit seeds safe to eat?
A: Yes, once boiled or roasted, jackfruit seeds are safe and nutritious to eat. They are a good source of protein, B vitamins, and dietary fiber.
Q: Does jackfruit help with weight management?
A: Jackfruit is moderate in calories and rich in fiber, which can increase satiety, reduce overall calorie intake, and support weight management, especially when eaten as part of a balanced diet.
Q: Can jackfruit cause allergies?
A: Allergic reactions are rare but possible. Individuals with birch pollen or latex allergies may experience symptoms; consult your healthcare provider if uncertain.
Q: How should jackfruit be stored?
A: Store whole jackfruit at room temperature until-ripe, then refrigerate in an airtight container for up to a week. Frozen and canned jackfruit offer convenient long-term storage options.
Conclusion: Jackfruit—A Versatile Fruit With Remarkable Benefits
Jackfruit is more than a unique tropical treat—its blend of fiber, vitamins, minerals, and antioxidants delivers a wide array of health benefits, including supporting digestion, heart health, and immune function. The seeds are equally nutritious and highly versatile. Experience the incredible benefits of jackfruit by exploring it in sweet and savory recipes alike.
References
- https://www.webmd.com/food-recipes/health-benefits-jackfruit
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6339770/
- https://www.vinmec.com/eng/blog/what-are-the-benefits-of-eating-jackfruit-seeds-en
- https://www.medicalnewstoday.com/articles/324787
- https://www.signos.com/foods/jackfruit-glycemic-index
- https://health.clevelandclinic.org/what-is-jackfruit-and-is-it-healthy
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