Jackfruit Nutrition Facts and 10 Health Benefits

Jackfruit is a tropical fruit that has recently gained popularity as a meat substitute in vegan and vegetarian diets. This large, spiky fruit has a fibrous texture that resembles pulled pork or chicken when cooked, making it a versatile ingredient in many dishes.

However, jackfruit is not just a tasty meat alternative; it also has a range of health benefits that make it a nutritious addition to any diet.

Nutritional Profile of Jackfruit

Jackfruit is a tropical fruit that is rich in nutrients. It is low in calories and high in fiber, making it a healthy addition to any diet. Here is a breakdown of the nutritional profile of jackfruit.

Nutrient	Amount per 100g
Calories	95
Protein	1.5g
Fat	0.6g
Carbohydrates	23.5g
Fiber	1.5g
Sugar	19g
Vitamin C	13.8mg
Potassium	303mg
Calcium	24mg
Iron	0.6mg

One cup of sliced, raw jackfruit (165g) provides 157 calories, 2.8g of protein, 38g of carbohydrates, and 1g of fat. Jackfruit is an excellent source of vitamin C and potassium. It also contains small amounts of calcium and iron.

Jackfruit is low in fat and cholesterol, making it a heart-healthy food. It is also a good source of dietary fiber, which can help promote healthy digestion and prevent constipation.

The fruit is also rich in antioxidants, which can help protect the body against damage from free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer and heart disease.

Overall, jackfruit is a nutritious fruit that is low in calories and high in fiber, making it a great addition to a healthy diet.

10 Health Benefits of Jackfruit

Jackfruit is a tropical fruit that is packed with nutrients and health benefits. Here are 10 ways that adding jackfruit to your diet can improve your health:

1. Boosts Immune System

Jackfruit contains high levels of vitamin C, which is essential for a healthy immune system. Vitamin C is an antioxidant that helps to protect the body from damage caused by free radicals. It also supports the production of white blood cells, which are responsible for fighting off infections and diseases.

2. Improves Digestive Health

Jackfruit is rich in fiber, which is essential for good digestive health. Fiber helps to promote regular bowel movements and prevent constipation. It also helps to keep the digestive system healthy by feeding the beneficial bacteria in the gut.

3. Supports Skin Health

Jackfruit is a good source of vitamin A, which is essential for healthy skin. Vitamin A helps to promote the growth and repair of skin cells, and it also helps to protect the skin from damage caused by UV radiation.

4. Promotes Heart Health

Jackfruit is low in saturated fat and cholesterol, which makes it a heart-healthy food. It also contains potassium, which can help to lower blood pressure and reduce the risk of heart disease.

5. Aids in Weight Loss

Jackfruit is low in calories and high in fiber, which makes it a great food for weight loss. It can help to keep you feeling full for longer periods of time, which can prevent overeating and snacking between meals.

6. Enhances Vision

Jackfruit is a good source of vitamin A, which is essential for good vision. Vitamin A helps to maintain the health of the eyes, and it can also prevent age-related macular degeneration.

7. Manages Blood Pressure

Jackfruit is a good source of potassium, which can help to manage blood pressure. Potassium helps to relax the blood vessels, which can reduce the risk of hypertension.

8. Supports Bone Health

Jackfruit is a good source of calcium, which is essential for strong bones. It also contains magnesium, which helps the body to absorb calcium.

9. Improves Mental Health

Jackfruit contains a range of vitamins and minerals that are essential for good mental health. It is also a good source of tryptophan, an amino acid that can help to improve mood and reduce anxiety.

10. Fights Inflammation

Jackfruit contains antioxidants that can help to reduce inflammation in the body. Inflammation is a contributing factor to many chronic diseases, including arthritis, diabetes, and heart disease.

Overall, adding jackfruit to your diet can provide a range of health benefits. Whether you are looking to boost your immune system, improve your digestive health, or support your heart health, jackfruit is a nutritious and delicious food that can help you to achieve your health goals.

How to Incorporate Jackfruit into Your Diet

Jackfruit is a versatile fruit that can be used in a variety of dishes, both sweet and savory. Here are some ways to incorporate jackfruit into your diet:

1. As a Meat Substitute

Jackfruit has a meaty texture that makes it a great substitute for meat in dishes like tacos, burgers, and stir-fries. Simply shred the jackfruit and cook it with your favorite seasonings.

2. In Curries and Stews

Jackfruit can be added to curries and stews to add a sweet and tangy flavor. It pairs well with coconut milk, ginger, and other spices.

3. In Salads

Fresh jackfruit can be added to salads for a sweet and juicy crunch. It pairs well with greens, nuts, and seeds.

4. In Smoothies and Desserts

Jackfruit can be blended into smoothies for a tropical twist. It can also be used in desserts like ice cream, cakes, and pies.

5. As a Snack

Jackfruit can be eaten on its own as a snack. Simply cut it into bite-sized pieces and enjoy.

When incorporating jackfruit into your diet, it’s important to note that it is high in carbohydrates and should be eaten in moderation. However, it is also a good source of fiber, vitamins, and minerals, making it a healthy addition to any diet.

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