Jackfruits! Scientifically known as Artocarpus heterophyllus Lam, are one of the sweetest fruits known to mankind. Native to most of the parts of South-East Asia, this humble fruit is known to get people addicted to it. This combination of sweetness and smooth texture tend to overpower the senses of anyone lucky enough to get their hands on one of these gifts from nature.
It is often eaten in its raw form, uncooked and by hand. The flavor of it has been likened to a variety of other foods ranging from honeydews to pulled pork.
Most importantly due to their therapeutic qualities, it has been used for various medical purposes in the past such as treating loose bowel movements, ulcers, infections, asthma and much more. So, here are 15 of the infinite benefits that can be derived from jack fruits! (1)
1. Jackfruits are High in Vitamin C
Vitamin C, scientifically known as L-ascorbic acid, is commonly added to manufactured food products, naturally present in some foods, and available as a dietary supplement. Humans, unlike some animals, are unable to produce vitamin C on their own, thus making it an essential dietary component. (2)
For every 100 grams of jackfruit that you consume, you absorb 12 to 14 mg of Vitamin C. (3)
Vitamin C helps the body fight multitudes of diseases such as the common cold, hypertension, cataracts, diabetes, cancer and many more. It also boosts our immunity to protect us from any harmful bacteria. Vitamin C also acts as an antioxidant which offers multitudes of benefits.
Key Takeaway: Jackfruits, with just one of its many nutrients, already offer hundreds of potentially lifesaving benefits. Its high content of vitamin C can help you live a healthier more comfortable life.
2. Eating Jackfruits Regularly Promote Healthy Looking Skin
With the help of jackfruit’s powerful compounds including lignans, isoflavones, and saponins, this fruit has anticancer, antihypertensive, antiulcer and anti-aging properties. (4)
One of the most notable benefits of these phytonutrients is that it can dramatically alleviate cell degeneration to make the skin look less aged and younger.
Lignans in jackfruits are anti-inflammatory and help the body with skin inflammations. Isoflavones, on the other hand, affects our body the same way estrogen does. The lack of estrogen is associated with the formation of wrinkles, as well as the skin’s elasticity is reduced. Isoflavones can act as a substitute for this.
Finally, Saponins have anti-inflammatory and antioxidant properties which are crucial factors in skin care. (5)
Key Takeaway: If you value your skin and complexion, then jackfruits are perfect for you! Lignans, Isoflavones, and Saponins are like the three musketeers of the skin care world. They perfectly complement each other.
3. Jackfruit are Packed with Good Calories that Help Increase Your Energy
Only a few fruits can contend with the Jackfruit when it comes to being an energy source. The amount of carbohydrate and calorie in these fruits are significantly higher that the fat that they contain. Fructose and sucrose which can be easily digested by our bodies are also present in these fruits. (6)
The sugar in Jackfruit is under the nutrient group “Slowly Available Glucose” or SAG. Meaning that glucose is slowly released in the body which prevents sudden spikes in the sugar level of our body. (7)
People with or at risk of diabetes do not have to worry about high sugar spikes or levels which could potentially increase their glucose levels and their health. However, as with any other food source, a healthy diet and exercise should always accompany our daily lives.
Key Takeaway: Jackfruits can be considered as the energy bars of nature. It can give a quick boost of energy without the danger of raising sugar levels in the body.
4. Jackfruits Promote a Healthy Cardiovascular System
This robust fruit packs a healthy dose of vitamin B6 which falls into a category along with folic acid and vitamin B12 that prevent heart diseases. This occurs due to lower levels of homocysteine, which if left unchecked can lead to heart decrease or stroke.
Daily intake of these three vitamins can help reduce homocysteine by up to 25%. (8)
More importantly, eating one cup of Jackfruit can provide you at least 14% of your daily dose of potassium. (9)
Potassium helps regulate our body’s blood pressure. The rein commended daily intake of a person is about 4700 milligrams of Potassium in a day. This level of potassium is essential to controlling the sodium in our body.
The absence of this perfect balance could lead to your sodium levels to lose control which may in turn damage our heart and arteries. (10)
Key Takeaway: The fruit’s high levels of Vitamin B6, B12, folic acid and potassium can all work together in various ways which would to an overall healthy heart and cardiovascular system.
5. Jackfruits High Fiber Content helps keep the Digestive system in Check
The first time you eat a Jackfruit, the first thing that you notice is how fibrous the fruit’s meat is. One cup of the fruit contains about 2.6 grams of Dietary fiber necessary for our digestive system to work properly. (11)
Dietary fiber acts as a laxative that adds mass to your stools and softens them up so you can have a healthy bowel movement. Thus, preventing constipation or other bowel discomforts.
Jackfruit contains 25% soluble fiber, and the other 75% is composed of insoluble ones. Soluble can be dissolved and eventually absorbed by the body.
This type of fiber can provide you good amounts of energy while the insoluble fiber is the one that is passed through our gastrointestinal tract. It keeps the intestines clean and reduces a buildup of unwanted masses. (12)
Key Takeaway: Sick of having constipations and other bowel discomforts? Then, Jackfruits are here for you. With their high level of fibrous nutrients, you can bet that you won’t have a bowel trouble anymore.
6. Jackfruits Can Help Prevent Piles and Colorectal Cancer
Colon cancer is characterized by increased inflammatory and cancerous signs in the colon, which is a part of your digestive system. Colorectal cancer is the cancer of the lower part of the colon. (13)
Pile, on the other hand, are hemorrhoid masses that can be found in, and around the anal opening. These can be caused by various reasons such as diarrhea, obesity, obesity and many more. (14)
Jackfruits are high in antioxidants that help clean toxins and other unhealthy materials from the colons keeping it healthy and in good shape. People are often afraid of major diseases such as cancer, but they are unaware that these diseases can be prevented just by eating healthy foods such as jackfruits.
As was said in the benefit above, jackfruits are high in dietary fiber which stops piles from occurring, it also prevents other causes of piles such as constipation and diarrhea.
Key Takeaway: If your family has a history of colon cancer or you’re just afraid to get one, then the Jackfruit is your friend! Bonus: it prevents those nasty painful piles!
7. This Jack of Fruits can Help Prevent Osteoporosis
The National Osteoporosis Foundation reports that our bones and teeth compile about 99 percent of the calcium found in our bodies. (15)
However, calcium can be lost from our body through the simplest of activities such as sweat and growing nails. Calcium is very important for our body, sadly, our body is unable to produce it on its own that is why we have to eat foods that contain it.
Otherwise, the body will take away precious calcium from our bones and cause multitudes of problems such as osteoporosis.
A cup of jackfruit contains about 56.1 mg of calcium, making it a strong source to help push away osteoporosis. (16)
Key Takeaway: Jackfruits are rich in calcium, an important component of our bones. Everyone wants to get old, but would it be worth it if we can’t even take a step by then? Do not worry, Jackfruit is your man.
8. Jackfruit can give you Foods for the Eyes
The meat of a jackfruit is packed with Vitamin A, and other components, such as Beta Carotene and Lutein that the body synthesizes into Vitamin A. A cup of the fruit can provide us 10% of our daily recommended dosage of Vitamin A, and because of the other components, this can even get higher. (17)
Vitamin A is an essential element for a healthy pair of eyes. It acts as an antioxidant that protects the eyes from free radicals and improves the vision.
Lutein Zeaxanthin in Jackfruit serves your eyesight efficiently and impressively, it is known for its antioxidant properties. It also protects the eyes from the damage caused by harmful light waves such as UV light.
This nutrient is also a key component in helping your eyesight in adjusting to dim or low light. It prevents the degeneration of the retina, reduces the risk of cataracts, and prevent ocular muscle degeneration. (18)
Key Takeaway: Vitamin A has always been marketed to us as if it can only be acquired by buying synthetic pills and nutritional supplements. However, Jackfruits provide us a way to get our hands on these healthful vitamins without breaking our pockets and in a tasty manner!
9. Antioxidant Rich Jackfruits can Help You Slowdown Aging
Aging occurs when overused cells in our body build up and are unable to produce younger, fresher cells again. It is natural and inevitable for everyone. However, stress, weather, pollution and many more factors tend to speed up this process thus leaving us with bad effects such us wrinkly skin or loss of strength. (19)
The most damaging among all these factors are the free radicals caused by pollution. Anti-oxidant rich diets are known to reduce these free radicals from our body. Jackfruit can help provide these antioxidants and help the skin age slower.
Jackfruit roots have also been used to treat skin problems such as acne, wrinkles, and oily skin. It is often crushed into a pulp and used as a natural form of face pack. (20)
Its high water content also helps keep our skin moisturized and hydrated. Water reduces dryness to provide for the elasticity of the skin, further decreasing wrinkles on our skin.
Key Takeaway: A lot of us worry about our skin because of how some people might perceive us. That is why a lot of multimillion companies advertise their products as if they are the solution to become worry-free. Luckily, nature provides us a cheap and effective alternative in the form of the Jackfruit.
10. Jackfruits help Prevent and Provide relief for Asthma Patients
Asthma is one of the most severe chronic conditions characterized by disruption of proper air flow in the lungs. These bronchial tubes are responsible for transporting air in and out of your lungs.
Having asthma causes your airways to easily be inflamed. This leads to tightened airways when you’re close to dust, or a certain food. This makes it difficult for proper airway function, leading to cough and difficulty in breathing. (21)
Asthma symptoms have become more common in children in many low- and middle-income countries, according to ISAAC or International Study of Asthma and Allergies in Childhood. ISAAC found that about 14% of the world’s children were likely to have had asthmatic symptoms in the last year. Factors responsible for increasing asthma rates are not fully understood, but environmental and lifestyle changes play the key roles. (22)
Researches are being done to determine the efficacy of Jackfruits when it comes to treating Asthma. The root is often boiled and given to the patient to alleviate the early symptoms of asthma.
Key Takeaway: Jackfruit root has always been used traditionally as a first aid for asthma. It is a cheap and easily available alternative to common pharmaceutical drugs.
11. Jackfruits can help prevent Anemia by increasing our Red Blood Cells
Anemia is the lack of red blood cells in our body due to various causes such as iron deficiency, pregnancy, and many other various diseases. The most common cause of Anemia worldwide is the deficiency of iron in people’s diet. It results to the insufficiency of oxygen in our body which leads to constant weakness, tiredness, and in some cases blacking out.
A 2008 WHO analysis reported that anemia affected 24.8% of the world’s population, including 42% of pregnant women, 30% of non-pregnant women, and 47% of preschool children. (23)
Jackfruit can provide you with a considerably decent amount of iron. It also contains vitamin C which helps the body absorb the iron more efficiently. Other minerals such as copper and magnesium can also improve the quality of your blood. (24)
It can be easily administered to children due to its sweet taste, however, you might have trouble stopping them from eating more!
Key Takeaway: Having a diet of Jackfruit can help prevent the onset of anemia among adults and children. It does this by supplying our body with nutrients such as iron, vitamin c, magnesium, and copper.
12. Jackfruits can help you Reduce your Weight
This high fiber fruit can help you in detoxifying our body. Even better, the fruit’s low fat content means you can eat as much as you want without even gaining any weight. It can also make you feel full quicker thus making you eat less of other foods.
A cup of Jackfruit or 165 grams of it only contains 0.5 grams of fat in it almost half of it is good fat such as Omega-3 and Omega-6 fatty acids. (25)
Which are also known to be good for your heart. The sugar it contains, fructose and sucrose are easily converted by the body into energy. (26)
Thus, it is one of the sweetest fruits you can eat without having to worry about gaining weight.
Key Takeaway: The jackfruit is a miracle fruit for anyone trying to lose weight or trying to keep their figure. It is full of fiber that helps the body detoxify and certain types of sugar that do not turn into fat.
13. Its Zinc Content can help Reduce Anxiety and Thyroid Disease
Anxiety is characterized by symptoms such as stress, nervousness, or irritability. (27)
It is a very common experience for almost all of us. However, there are people who have more severe forms of anxiety which are sometimes a form of mental illness. There are researches that show that insufficiency of Zinc in our body may result to increased symptoms of anxiety.
Vegetarians are the most susceptible to deficiency of minerals, such as zinc in their body. Jackfruits can provide you with decent amounts of Zinc for the body to combat the Zinc deficiency of a person.
People who have a family history of having toxic thyroids can find solace in the Jackfruit fruit.
Key Takeaway: Zinc is full of potentials when it comes to the betterment of a person’s health. Eating jackfruit can be really helpful when it comes to treating people with anxiety and preventing the onset of thyroid diseases.
14. Jackfruits are known to have Anti-Ulcer Properties
Peptic ulcers are characterized by symptoms such as burning stomach pain, feeling of fullness, bloating, or belching, fatty food intolerance heartburn, and nausea.
However, there are sever cases which may cause vomiting of blood, trouble breathing, fainting, weight loss and appetite changes. However, nearly three-quarters of people with peptic ulcers don't even feel any of these symptoms.(29)
Stomach cause the pain to increase in the stomach, and often it can be relieved by simply eating food that buffers stomach acids or taking medications. More often than not, the pain is most felt between meals, and before or after dinner.
Strong anti-ulcerative properties are present in jackfruits. It can be eaten by someone whose feeling some of the symptoms of ulcer as stated from above. It can also act as a buffer against acids present in our stomach due to its low acidity. (30)
Key Takeaway: Ulcers affect at least 5 million people in the US alone. People often just disregard it as something minor and just let the symptoms pass by. However, dangerous things can happen if we always shrug it away. Luckily, Jackfruits can help us reduce the chances of us getting Ulcer, or alleviate some of the symptoms if you already have.
15. Manganese in Jackfruits can alleviate the Symptoms of PMS
PMS of premenstrual syndrome are worsened by the lack of manganese in a woman’s system. Eating foods rich in manganese on a daily basis with calcium can decrease your chances of developing PMS symptoms. These symptoms include muscle sensitivity, fatigue, mood swings, insomnia, and other problems
A study conducted in American Journal of Obstetrics and Gynecology showed that women with manganese deficiency showed increased signs of more pain and mood swings during pre-menstruation. (31)
Jackfruits contain both calcium and manganese. More notably it can provide at least 15% of our daily manganese needs. A cup of manganese can provide you 0.3 mg which is considerably high for its fruit counterparts. (32)
Women who are expecting to be visited by their monthly period can eat jackfruits to prevent the symptoms from getting worse.
Key Takeaway: Women who often experience the terrible and painful symptoms of PMS such as tenderness, muscle pain, anxiety, mood swings and trouble sleeping could eat the meat of Jackfruits. The manganese that they would get from it can lessen the pain that they would feel.
8 Delicious Jackfruit Recipes
Jackfruits are well known around the world for their distinct taste. Many compare its flavor and aroma to a variety of things from honeydews to pulled pork. People more often eat it raw because of how delicious it is without having to add anything to it. Both its meat, and, unknown by many westerners, its seeds can be cooked in a multitude of ways, many of which originated from the South East Asia. However, countries around the world are picking up on the possibilities that this fruit can offer.
It is also a great substitute for meat because it has the same fibrous texture as meat and its aroma if cooked properly. This section would show you recipes both with Asian roots and some Western ideas. Happy Cooking!
1. Barbeque “Pulled Pork” Jack Fruit
Jackfruits are a great substitute for meat. Cook this if you want to enjoy meat without the extra fats!
5 lbs. fresh unripe jackfruit
1 tsp of olive oil
½ chopped onion
3 minced garlic cloves
1 tsp of brown sugar
1 tsp of ground cumin
¼ tsp of cayenne pepper
1 tsp of paprika
1½ tsp of liquid smoke
2 cups of homemade vegetable broth
½ cup of BBQ sauce
pulled jackfruit tacos
Peel the skin and outer ¼-1/2 inch of the jackfruit. Gather the string meat of the Jackfruit by pulling and cutting them. This will become the barbeque in our recipe. Discard everything else, unless you have something else in mind for them.
Cook olive and onions for 7 minutes on medium-high heat. Combine with garlic and continue for 1 more minute.
Combine jackfruit with the sugar and spices, liquid smoke, and all other ingredients.
On a baking sheet, cook the prepared mixture for about 30 minutes.
Remove from the oven and cover with barbeque sauce.
2. Jackfruit Crab Cake
Everyone loves Crab Cakes, too bad they cost too much. With this Jackfruit substitute, you no longer have to spend too much just to taste to great delicacy.
1 small onion
1 20 ounce can young green jackfruit in water or brine, rinsed and well drained
14 ounces firm tofu or 1 15-ounce can white beans, drained
2 tablespoons dried arame, crushed
2 tablespoons nutritional yeast
1 tablespoon Old Bay Seasoning (or more to taste)
2 large cloves garlic, pressed
2 teaspoons soy sauce (or salt to taste)
1 teaspoon prepared mustard, any variety
1/8 teaspoon turmeric powder (optional)
1/2 cup oatmeal (quick or regular oats) or quinoa flakes, uncooked)
Breading, optional (see below)
Chop onions finely and transfer into a bowl, then drain the jackfruit and rinse it well. Chop both ingredients to getter but not to finely. Then add the onions to the mixture.
Chop all remaining ingredients except oatmeal and breading. Add them all together then add the tofu mixture to the bowl along with the oatmeal, and stir well to combine with the jackfruit and onions. Refrigerate for about 15-30 minutes.
Shape the chilled mixture into patties then bread as much as you want. Carefully place them on baking sheets and bake for about 20 minutes under 375 F. Carefully turn over each cake and bake for another 20 minutes.
3. Vegan Crab Rangoon
In a strict Vegan diet? Then this recipe is perfect for you! Have a taste of Asia without the stress of giving too much effort!
20 oz. can of young green jackfruit, in brine or water
2 cups vegetable broth
1, 8 oz. tub of Tofutti brand non-hydrogenated cream cheese (softened at room temperature for about an hour before using)
1 scallion, thinly sliced
2 tsp toasted sesame oil
square vegan wonton wrappers (or make your own)
canola or grapeseed oil
prepared Thai chili sauce (or make your own)
black and white sesame seeds
Along with the broth, cook the jackfruit in a pot for about 2-3 hours on the highest setting.
Separate the broth and jackfruit then finely shred the jackfruit with a fork. It should be really soft and almost fall apart. Discard any seeds or tough pieces.
Measure out a cup of the jackfruit strings and place them in a bowl.
Combine it with the scallion and sesame oil, and mix. Then, add and stir in the softened vegan cream cheese. Then set aside.
Place a teaspoon of the filling in the center of the wonton, then fold them. Pinch them well to form a seal.
Deep fry the wontons in oil for about 45 seconds then transfer them to a paper towel to remove the excess oil.
4. Larb Jackfruit
Larbs are native dishes from Thailand, this delectable dish is sure to bring everyone together!
2 tbsp of thin red shallot rings
1 sliced scallion
1 handful of sliced mint leaves
1 handful of chopped cilantro leaves
1 minced garlic clove
1 tsp of soy sauce
1/2 lime juice
Sugar to serve
20 ounces of jackfruit in water
1 tbsp of vegetable oil
1/4 tsp of chili powder
Kosher salt to serve
1 tbsp of toasted rice powder
Green cabbage leaves made into 3-inch squares
Add shallot, mint, cilantro, scallion, garlic, soy sauce, lemon juice, and sugar in a bowl. Pull apart the jackfruit into shreds with a fork.
Cook the jackfruit mixture on medium heat for a minute.
Mix the Jackfruit with the dressing and toasted rice powder. Mix well
Put the Jackfruit mixtures on top of the cabbage leaves. Serve with mint leaves with little rice powder.
For rice powder, toast tbsp of glutinous rice place. Transfer to a blender and mix until fine.
5. Jackfruit “Tuna” Melt Sandwich
Tunas have become incredibly expensive nowadays, other substitutes are just too bland or tasteless, luckily you can use jackfruits in this delicious recipe and no one would even notice the difference.
1 can jackfruit
1/2 tsp of olive oil
1/2 cup of diced onion
2 minced garlic cloves
1 tsp of kelp granules
1/2 tsp of dried tarragon
1 cup of cooked white beans
1/4 cup of vegenaise
2 tbsp of pickled relish
1 1/2 tbsp of dijon mustard
1 lemon juice
4 bread slices
Some greens to serve
1 sliced tomato
2/3 cup of shredded cheese
olive oil to spray
Shred the Jackfruit with a fork. Sauté onions with garlic for a few minutes. Combine with jackfruit. Mix in the kelp granules with salt. Set aside.
Properly mash the beans using a fork. Combine with the salad ingredients and toss. Add cooked jackfruit. Add seasoning if required.
Assemble the sandwich as you wish.
Toast in an oven for about 3 whole minutes. Spread the bread slices on slices coated with the salad.
Make sure the sandwiches are well toasted. Serve immediately.
6. Crispy Jackfruit Bacon
Who doesn’t love bacon? But if you’re trying to cut some weight or decrease the grease from your food, then jackfruit bacons would be perfect for you.
1 can of green jackfruit in brine
2 tbsp of liquid smoke
1 tbsp of coconut aminos
1 tbsp of olive oil
2 tbsp of maple syrup
1 tbsp of black pepper
1 tsp of balsamic vinegar
1 tsp of unsulphured molasses
1/2 tsp of sea salt
Prepare the jackfruit by rinsing and draining it correctly.
Shred the jackfruit using a fork.
Dry the bits further by pressing them against a clean towel.
Combine all ingredients in a bowl.
Pour marinade over the sliced jackfruit and gently toss to coat with your hands. Cover and refrigerate for 30 minutes to let the jackfruit absorb the flavors.
Preheat the oven to 425F. Spread oil on a sheet and place jackfruit pieces without the overlapping.
Bake in a 425 degrees preheated oven for 30 minutes, continuously check and move the jackfruits accordingly to avoid them from getting burnt.
Remove the finish product from the oven. Set aside for a few minutes to serve.
7. Buffalo Jackfruit Spinach Dip
This dip is perfect for all occasions or whatever reason you may have to dip your food! With its balance of sweetness and savory, anything can go perfectly with it.
10 oz . drained jackfruit
8 oz . container of vegan cream cheese
3/4 cup vegan cheddar shreds
1/2 cup vegan ranch dressing
1/4 cup hot sauce (Tabasco Frank's Red Hot Sauce, or similar)
3 cups fresh baby spinach
2 tablespoons green onions diced for garnish
Preheat the oven to 350F and prepare a shallow baking dish.
Drain the jackfruit and shred in a bowl.
Combine all other ingredients in the bowl.
Place the dip in the oven for about 30 minutes. Cool the final product for about 5 minutes and serve warm with chips and cut veggies!
8. Spicy Jackfruit Salad
Are you into spicy dishes? Then this recipe would be on top of them. Its balance of spiciness and sweetness will leave your taste buds in awe!
1 can of young green jackfruit in water (20 ounces)
5-6 cloves garlic, halved and sliced
1-4 small red chilies, sliced (use one-half of a chili or omit altogether if you don’t like spice)
3 scallions, chopped (separate the white parts from the green parts)
1/8 cup vegan fish sauce
1/4 cup fresh mint, finely chopped
1/4 cup fresh cilantro, chopped
2 shallots, thinly sliced
vegetable oil, for frying
lime wedges and crushed peanuts, for serving
Boil the jackfruit for about 4-5 hours then gently break it up with a fork. Dry off the jackfruit thoroughly with a towel.
Saute the chillies in vegetable oil for about a minute. Saute the chopped scallions for about two minutes. Throw in the sliced garlic and saute for another minute.
Now add in the jackfruit and the vegan fish sauce and saute for about two minutes more. Remove from the heat to cool.
Saute the shallot slice in, then throw the rest of the shallot slices in and fry for about 2-3 minutes. Remove with a skimmer and transfer to some paper towels to drain and cool.
Cool down everything then assemble the salad. Toss together the jackfruit and shallots, then throw in the green parts of the scallions, as well as the mint and cilantro.
Top the salad with the crushed peanuts and lime wedges.
Wrapping It Up
Jackfruits are known in some parts of the world as the king of all fruits. This is not just because of the giant thorns it has that signify its crown, but rather the number of benefits and uses a person can have from it. This benefits can come in different forms, from losing weight, relieving anxiety, taking care of the bones, growing some muscles and many more. It has unlimited potentials when it comes to therapeutic applications. That is why it is the subject of many types of research and experiments around the world.
Other than its nutritional benefits, Jackfruits are without a doubt one of the most delicious fruits there is. It has the perfect balance of sweetness that you can eat it for a long time without growing tired of it. Best of all s the hundreds of ways that you can cook it. From being a substitute for meat to being a dessert, you could never run out of ideas for this humble fruit.