Jackfruit: Health Benefits, Nutrition and Side Effects

A tropical fruit called jackfruit is cultivated in Asia, South America, and Africa. A mulberry family member, this fruit is. There is disagreement about whether the jackfruit came from India or Malaysia; some claim it came from the Western Ghats rain forests of India, while others believe it came from Malaysia.

Jackfruit has long played a significant role in Sri Lankan culture. It is not seasonal and is essential to Sri Lankans’ survival during the food crisis. The high nutritional value of jackfruit is one of its advantages. Numerous nutrients, including carbs, proteins, vitamins, minerals, and phytochemicals, are contained in the seeds and meat.

It is a tropical fruit that is indigenous to India’s Western Ghats and is widely consumed in South America, Asia, and Africa. Jackfruit can be eaten raw at its fully ripened condition or cooked in curries. Due to the great quality, several food products including jam and jelly are prepared from pureed jackfruit.

Additionally, the antigenic, antibacterial, antifungal, and other qualities of the jack tree’s various parts, including the fruit wood and bark, have been used in traditional medicine.

Nutritional Content of Jackfruit

Vitamin C, potassium, dietary fibre, and a few other crucial vitamins and minerals may all be found in jackfruit, making it a nutritious food choice.

The following nutrients can be found in a cup of raw, sliced jackfruit, as per the Department of Agriculture:

  • Calorie: 157 calories
  • Protein: 2.84 g
  • Fat: 1.06 g
  • Carbs: 38.36 g
  • Fiber: 2.5 g
  • Sugar: 31.48 g
  • Magnesium: 48 mg
  • Potassium: 739 mg
  • Vitamin C: 22.6 mg

Top Health Benefits of Jackfruit

Top Health Benefits of Jackfruit

A good source of vitamin C and other necessary elements is jackfruit. According to research, it might provide a number of health advantages.

1. Helps Improve Vision

Studies show that jackfruit includes various nutrients, including beta-carotene, that promote eye health and are crucial for vision. Vitamin A is produced via the conversion of beta-carotene.

Through its part in the correct operation of the cornea and conjunctival membranes, it is essential for good eyesight. Additionally, jackfruit contains the non-synthesised carotenoids lutein and zeaxanthin. These nutrients support the retina’s healthy cell protection and light filtering functions.

2. Jackfruit Cures Anaemia

In addition to copper, manganese, and magnesium, jackfruit also has vitamins A, C, and E, all of which are beneficial for the synthesis of blood.

Anaemia is brought on by iron deficiency. It becomes more challenging to produce enough haemoglobin, which carries oxygen to the body’s cells, when iron levels drop.

Numerous in-vivo studies point to its advantages in the management of anaemia. In order to avoid iron deficiency, include jackfruit in your normal diet.

3. Jackfruit Supports Bone Health

Consuming jackfruit regularly prevents bones from deteriorating. As a result, it alleviates osteoporosis, arthritis, and numerous other bone disorders.

Studies show that jackfruit includes calcium and magnesium, two nutrients necessary for strong bones and the prevention of certain disorders.

The potassium in jackfruits reduces calcium loss and increases bone density, making preexisting bones less prone to issues. Additionally, the jackfruit has minerals like copper, manganese, phosphorus, and zinc that are excellent for maintaining healthy bones.

4. Aids Digestion

Due to their high levels of soluble and insoluble fibre, jackfruits provide health advantages that aid in digestion. It’s interesting to note that 100 grammes of jackfruit can provide up to 15% of the daily required amount of fibre. Additionally, fibre is crucial for avoiding constipation since it makes faeces more substantial.

Additionally, its capacity to absorb water might aid in preventing the digestion of fat and cholesterol. According to research, jackfruit helps with digestion.

5. Prevents Cardiovascular Diseases

Jackfruits may protect heart problems. It supports heart health since it is abundant in fibre and antioxidants. Because to the fibre and potassium content, the cholesterol level is decreased. Potassium lessens the detrimental effects of sodium levels, preventing arterial damage.

Vitamin B6, which is important for heart health, is abundant in jackfruits. Additionally, the fruit contains resveratrol, which supports the heart and can be used to treat conditions like ischemia and atherosclerosis.

6. Improves Your Skin Health

Vitamin C and vitamin A are just two of the skin-friendly elements found in jackfruit. Consuming vitamins A and C speeds up the healing process for wounds. Additionally, they reverse sun-related skin damage and stop photoaging. Additionally, these vitamins can stop collagen from breaking down, which will reduce the amount of stress hormones your body produces.

One of the most pervasive myths is the idea that eating jackfruit while pregnant will cause a miscarriage. There is no scientific proof for this, but a normal-sized portion of this fruit will help to safeguard your health and the health of your unborn child. It is therefore safe for pregnant women.

7. Jackfruit May Prevents Diabetes

Because it has nutrients that lower blood sugar levels, jackfruit is good for diabetics. Additionally, research showed that compounds in jackfruit leaves prevent diabetic complications, and clinical trials showed that persons with diabetes who received jackfruit extracts had improved glucose tolerance.

According to the available preliminary data, jackfruit leaves can be used to manage diabetes and stabilise blood sugar levels. Additionally, jackfruit seeds have a low glycemic index and are a fantastic source of nutritional fibre. A meal with a low glycemic index won’t cause a blood sugar surge.

Side Effects of Eating Jackfruit

Side Effects of Eating Jackfruit

Despite being generally harmless, some persons might need to restrict or avoid jackfruit. Some people, especially those who are allergic to birch pollen, are allergic to it.

Furthermore, if people with diabetes consume this fruit frequently, their medication dosages would need to be adjusted because to its ability to reduce blood sugar levels.

But eating jackfruit is safe for the majority of people and has never been linked to any negative side effects.

How to Eat Jackfruit

Raw or cooked, jackfruit is an extremely adaptable food. You should first cut it in half and take the yellow fruit pods and seeds out of the skin and core before preparing it. You can accomplish this with your hands or a knife.

The white, fibrous portion of the jackfruit that is inside is extremely sticky, so it would be best to handle it with gloves on.

Depending on how ripe it is, jackfruit can be eaten simple or prepared into both sweet and savoury recipes. Unripe fruit typically tastes better in savoury dishes, whereas ripe fruit’s sweetness makes it ideal for desserts.

Fresh jackfruit can be hard to find at grocery shops because it is an uncommon fruit, especially when it is out of season. However, it is frequently offered in canned form, which is a practical choice.

Due to its texture, jackfruit is frequently used as a meat substitute by vegetarians and vegans. For instance, by boiling the fruit and then combining it with veggies and seasonings, you may use it as a meat substitute in jackfruit tacos.

Additionally, you can add jackfruit to soups or curries. When combined with yoghurt or cereal, the ripe fruit tastes fantastic as well. Jackfruit seeds can be eaten as well. Then, seasonings can be added after they have been roasted or boiled. Even hummus can be made with the seeds.


For a variety of reasons, jackfruit is incredibly healthy for you. It has a lot of minerals and antioxidants and may be good for your health, including better blood sugar regulation.

Eating jackfruit straight or in different ways is a simple way to include it in your diet. In vegetarian and vegan recipes, it works great in place of meat.

The summer months are the best times to find fresh jackfruit, although most grocery shops carry canned jackfruit all year round.

Since jackfruit is a somewhat nutritious food and a novel cuisine to explore, it is worthwhile to include it in your diet.

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