Jackfruit Nutrition Benefits and Side Effects
Jackfruit, commonly known as kathal, is a tree belonging to the Moraceae family. This tropical fruit is highly renowned for its unique characteristics. When ripe, it has a delightful sweet taste and a fleshy texture. The edible part of the fruit, known as the bulb, can be consumed as is or incorporated into a wide range of recipes. However, before ripening, when the fruit is still green, it bears a striking resemblance to chicken meat. This quality has made jackfruit a popular vegetarian substitute for meat, often referred to as “vegetable meat.” In some instances, jackfruit is also preserved in brine to enhance its versatility in culinary applications.
The jackfruit tree, with an impressive height ranging from 50 to 60 feet, possesses a remarkable lifespan, often exceeding 100 years. Its fruit-bearing season occurs during the rainy months, typically spanning from May to August. Within this timeframe, a mature jackfruit tree yields an abundant harvest of 100 to 200 fruits. These fruits, known as the largest produced by trees, can weigh up to a staggering 55 kilograms.
The jackfruit tree thrives in tropical lowlands, making such regions the ideal cultivation areas. It enjoys widespread cultivation and holds a position of culinary prominence in tropical regions worldwide. Jackfruit finds frequent utilization as a key ingredient in the cuisines of South and Southeast Asia. Notably, it has been designated as the national fruit of Sri Lanka and Bangladesh.
Among the global producers of jackfruit, the Indian state of Kerala stands as the foremost contributor to its cultivation.
Here are some essential details about Jackfruit, also known as Kathal:
Scientific name: Artocarpus heterophyllus
Family: Moraceae
Common names: Jack tree, fenne, jackfruit
Sanskrit name: Kathal
Parts used: Fruits, seeds, fleshy petals
Origin and Geographic Distribution: Jackfruit is native to tropical regions, primarily found in South and Southeast Asia.
Nutritional values of jackfruit:-
Here are the nutritional values of jackfruit per 100g:
Energy: 95 kcal
Water: 73.46g
Carbohydrates: 23.25g
Protein: 1.72g
Total lipids (Fats): 0.64g
Fiber: 1.5g
Sugars: 19.08g
Vitamins:
Vitamin A: 5mg
Vitamin B1: 0.105mg
Vitamin B2: 0.055mg
Vitamin B3: 0.920mg
Vitamin B6: 0.329mg
Vitamin B9: 0.024mg
Vitamin C: 13.7mg
Vitamin E: 0.34mg
Minerals:
Potassium: 448mg
Calcium: 24mg
Magnesium: 29mg
Phosphorus: 21mg
Sodium: 2mg
Iron: 0.23mg
Zinc: 0.13mg
Fats:
Total: 0.195mg
Monounsaturated: 0.155mg
Polyunsaturated: 0.094mg
Trans: 0mg
Jackfruit Nutrition Benefits and Side Effects
Jackfruit, scientifically known as Artocarpus heterophyllus, is a tropical fruit native to Southeast Asia. It is renowned for its enormous size, unique flavor, and versatility in culinary applications. In recent years, jackfruit has gained popularity as a meat substitute for its texture and ability to absorb flavors. This fruit is not only delicious but also offers several nutritional benefits.
Nutritional Benefits of Jackfruit:
Rich in vitamins and minerals:
Jackfruit is a great source of essential vitamins and minerals. It contains vitamin C, which helps boost the immune system and promotes collagen production. It also provides vitamin A, a crucial nutrient for eye health. Additionally, jackfruit offers minerals like potassium, magnesium, and calcium, which are essential for maintaining proper bodily functions.
High in dietary fiber:
Jackfruit is rich in dietary fiber, making it beneficial for digestive health. A single cup of jackfruit contains approximately 2.6 grams of fiber. Adequate fiber intake promotes regular bowel movements, prevents constipation, and supports a healthy digestive system.
Packed with antioxidants:
Antioxidants are compounds that help protect the body against oxidative stress and damage caused by free radicals. Jackfruit is a rich source of antioxidants such as carotenoids, flavonoids, and phytonutrients. These antioxidants help neutralize harmful free radicals, reducing the risk of chronic diseases and inflammation.
Provides energy:
Jackfruit is a good source of carbohydrates, which are the body’s primary energy source. It contains simple sugars like fructose and sucrose, providing a quick boost of energy. This makes jackfruit a suitable choice for athletes and individuals with high energy requirements.
May have anti-inflammatory properties:
Some studies suggest that jackfruit may possess anti-inflammatory properties. Certain compounds found in jackfruit, such as flavonoids and phytonutrients, have been shown to help reduce inflammation in the body. Chronic inflammation is linked to various health issues, including heart disease, diabetes, and certain types of cancer.
May aid digestion:
Jackfruit contains enzymes like amylase, protease, and lipase, which can help improve digestion. These enzymes assist in breaking down proteins, carbohydrates, and fats, facilitating better nutrient absorption and reducing digestive discomfort.
Supports heart health:
Jackfruit is low in saturated fat and cholesterol, making it a heart-healthy fruit. The fiber content in jackfruit can help lower cholesterol levels and reduce the risk of heart disease. The potassium content in jackfruit also supports heart health by helping regulate blood pressure.
Side Effects of Jackfruit:
Allergic reactions:
While rare, some individuals may be allergic to jackfruit. Allergies to jackfruit can manifest as itching, hives, swelling, difficulty breathing, or anaphylaxis. If you experience any allergic symptoms after consuming jackfruit, it is important to seek medical attention immediately.
High in calories:
Although jackfruit is nutritious, it is also relatively high in calories compared to other fruits. A cup of jackfruit contains around 155 calories. While this can be beneficial for individuals with high energy requirements, those trying to lose weight should consume it in moderation to avoid exceeding their calorie goals.
Can cause digestive issues:
While jackfruit can aid digestion for some people, others may experience digestive issues such as bloating, gas, or diarrhea. This is especially true when consuming unripe or undercooked jackfruit. It is recommended to cook jackfruit thoroughly and consume it in moderate portions to minimize the risk of digestive discomfort.
Interference with medication:
Jackfruit contains compounds that can interact with certain medications. For example, it may interfere with blood pressure medications, diabetic medications, or immunosuppressants. If you are taking any prescription medications, it’s advisable to consult your healthcare provider before consuming jackfruit.
High glycemic index:
Jackfruit has a relatively high glycemic index (GI) due to its sugar content. This means it can cause a rapid rise in blood sugar levels, which may be a concern for individuals with diabetes or those trying to manage their blood sugar levels. Diabetic individuals should monitor their blood sugar levels closely after consuming jackfruit and consume it in moderation as part of a balanced meal.
Potential latex allergy cross-reactivity:
Jackfruit belongs to the same plant family as latex, and some individuals with latex allergies may experience cross-reactivity. If you have a latex allergy, it is advisable to exercise caution when consuming jackfruit and monitor for any allergic symptoms.
It is important to note that the side effects mentioned above are not common and may vary from person to person. If you are uncertain about incorporating jackfruit into your diet or have any underlying health conditions, it is recommended to consult with a healthcare professional.
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