The Incredible Health Benefits of Jackfruit

Jackfruit, the world’s largest tree fruit, offers remarkable health benefits. Rich in magnesium, vitamin C, vitamin B6, and antioxidants, it is both nutritious and low in carbohydrates. Originating from South India, jackfruit is not as prevalent in the United States but is favored by vegans and vegetarians due to its meat-like texture, making it an excellent substitute in various dishes. Despite its sweet, fruity flavor, jackfruit features an unusual appearance with spiky green or yellow skin. It can be enjoyed on its own, added to soups or salads, or found in roasted or dried forms. For your convenience, we have compiled a comprehensive list of 12 incredible health benefits of jackfruit.

Help Manage Blood Sugar Levels

Individuals with high blood sugar levels should carefully monitor their diet, but jackfruit can be a beneficial choice due to its low glycemic index (GI). A low GI indicates that jackfruit does not significantly raise blood sugar levels after consumption. This attribute is largely due to its high fiber content, which slows digestion and helps prevent blood sugar spikes. As reported by Healthline, diets rich in low-GI foods are effective in promoting blood sugar control. Beyond its fiber content, jackfruit also contains protein, which further aids in managing blood sugar levels. Healthline references studies indicating that adults who consumed jackfruit extract experienced improved blood sugar levels. Additionally, research involving diabetic mice demonstrated that jackfruit leaf extract contributed to reduced fasting blood sugar levels and sustained long-term blood sugar control.

Reduce Risk of Cardiovascular Disease

Cardiovascular disease remains a leading global health concern. Maintaining a healthy diet is one of the most effective measures to guard against heart disease. Incorporating jackfruit into your diet can significantly boost your intake of vitamin B6. As noted by Dr. Axe, vitamin B6, along with folic acid and vitamin B12, may contribute to reducing heart disease risk by lowering homocysteine levels, a crucial amino acid in protein synthesis. A clinical trial, Heart Outcomes Prevention Evaluation 2, observed over 5,500 adults and established that supplementation with vitamins B6, B12, and folic acid over five years led to reduced homocysteine levels. This reduction correlated with a 25% decreased risk of both heart disease and stroke. While the precise mechanisms are still under investigation, experts suggest a significant link between homocysteine levels and arterial health.

May Help Fight Cancer

Jackfruit is rich in antioxidants and cancer-fighting phytonutrients. Research conducted by Penn State University indicates that these antioxidants can neutralize free radicals, aiding in the fight against certain types of cancer and bolstering the immune system. Additionally, a study published in the journal Carcinogenesis in October 2012 revealed that the vitamin C in jackfruit enhances the activity of a crucial antioxidant enzyme, which plays a significant role in breast cancer prevention.

Improve Digestion

If you experience digestive discomfort such as constipation, bloating, stomach pain, or diarrhea, incorporating jackfruit into your diet may provide relief, particularly its seeds. According to Dr. Axe, the seeds are rich in dietary fiber, which not only alleviates constipation but also promotes satiety and potentially aids in weight management.

Packed with Nutrients

Jackfruit is recognized for its exceptional nutritional profile. A single cup of jackfruit contains only 155 calories, with 92% derived from carbohydrates, while the remainder comes from protein and fat, according to Healthline. This fruit is rich in essential vitamins and minerals. One cup provides 3 grams of protein, 3 grams of fiber, as well as 10% of the recommended daily intake (RDI) of vitamin A, 18% of vitamin C, 11% of riboflavin, 15% of magnesium, and 14% of potassium. Jackfruit stands out among other fruits due to its higher protein content. Compared to apples and mangoes, jackfruit offers 3 additional grams of protein per serving, coupled with a substantial antioxidant load. Healthline notes that while other fruits may offer similar nutrients, the protein and antioxidant combination in jackfruit gives it a distinctive advantage. Thus, jackfruit truly lives up to its name, providing a comprehensive array of health benefits.

Good Source of Magnesium

Magnesium is a crucial nutrient, particularly for bone health. Dr. Axe highlights its importance for women, African-Americans, and the elderly, who are more susceptible to magnesium deficiency. Fortunately, incorporating jackfruit into the diet can significantly enhance magnesium intake, as a single cup provides nearly 15 percent of the daily recommended amount. Consuming jackfruit not only offers a delicious snack option but also helps to mitigate disease risk, manage high blood pressure, and promote strong bone development.

Fights Wrinkles

Maintaining a youthful appearance is a common goal, often pursued at great expense. However, it can be achieved more simply and effectively through a healthy diet. According to StyleCraze, consuming fruit rich in vitamin C helps combat free radicals that damage the skin. Additionally, the presence of vitamin B in the fruit aids in skin cell regeneration. "This fruit also keeps the skin hydrated and helps prevent dryness and signs of premature aging such as fine lines and wrinkles," notes StyleCraze. Furthermore, its fiber content detoxifies the body, thereby enhancing skin health. NDTV suggests that jackfruit can be utilized to create a DIY mask to combat wrinkles. To benefit from this, grind a jackfruit seed in cold milk until smooth and apply the paste to your face regularly. This practice can help prevent wrinkles and improve skin texture. For a texture-enhancing remedy, soak jackfruit seeds in milk and honey, grind them into a paste, evenly apply it to your face, allow it to dry, and then rinse thoroughly with lukewarm water.

May Protect Against Disease

Jackfruit, a low-calorie exotic fruit, offers substantial health benefits, including the prevention of diabetes and heart disease. Renowned for its rich antioxidant content, jackfruit provides significant protection against various diseases. Healthline highlights that antioxidants like vitamin C, carotenoids, and flavanones in jackfruit safeguard cells from oxidative stress and inflammation caused by free radicals. Vitamin C in jackfruit may prevent inflammation, reducing the risk of heart disease and cancer. Carotenoids lower inflammation and minimize the risk of chronic conditions such as type 2 diabetes and heart disease. Flavanones further contribute with their anti-inflammatory properties, helping to regulate blood sugar, blood pressure, and cholesterol levels. Collectively, these factors underscore jackfruit’s role in the prevention of heart disease and type 2 diabetes.

Boost Immune System

Jackfruit’s high vitamin C content not only helps prevent diseases and type 2 diabetes but also bolsters the immune system. According to StyleCraze, the jackfruit lectins (proteins) contribute to preventing and treating viral infections. The primary antioxidants responsible for these benefits are vitamins A and C.

Prevent Osteoporosis

Jackfruit is a valuable source of essential nutrients that support bone health. Notably, it provides a significant amount of magnesium, which is crucial for maintaining strong bones, and it contains calcium, which is vital in preventing osteoporosis. The National Osteoporosis Foundation highlights that 99% of our body's calcium resides in our bones and teeth. Daily activities such as skin shedding, nail growth, and sweating result in calcium loss, necessitating regular dietary replenishment. According to Dr. Axe, insufficient dietary calcium forces the body to extract calcium from bones, potentially leading to osteopenia and osteoporosis. A single serving of jackfruit delivers approximately 6% of the recommended daily calcium intake, making it a robust option for supporting bone health and preventing osteoporosis, as noted by Dr. Axe.

Help with Weight Loss

Many individuals seek rapid solutions for weight loss, similar to their approach to skin health. Although no magic pill or secret fruit guarantees effortless weight loss, certain foods can facilitate the process. Jackfruit is one such food. Its anti-inflammatory properties may play a crucial role in preventing obesity. Additionally, jackfruit is rich in resveratrol, an antioxidant known to contribute to waistline reduction, according to StyleCraze. A study published in the *Food Research International* journal supports the potential of jackfruit in addressing obesity. Furthermore, jackfruit can enhance metabolism, making it an advantageous addition to any weight loss regimen.

Improve Vision

The combination of vitamins A and C in jackfruit offers significant benefits for eye health. According to the American Optometric Association, vitamin C can reduce the risk of cataracts and age-related macular degeneration. Additionally, numerous studies indicate that vitamin A enhances overall vision health.