Introduction
Jackfruit (Artocarpus heterophyllus) is known as the largest tree-borne fruit in the world. It is widely cultivated in tropical regions such as Bangladesh, India, Thailand, and Sri Lanka. Jackfruit is the national fruit of Bangladesh and is loved for its sweet taste, unique aroma, and versatile uses. Both ripe and unripe jackfruit are consumed – the ripe fruit is eaten fresh, while the unripe one is cooked as a vegetable. Jackfruit is often called a “superfood” due to its high nutritional value and health benefits.
Nutritional Value of Jackfruit (Per 100g)
Calories: 95 kcal
Carbohydrates: 23 g
Protein: 1.7 g
Fat: 0.6 g
Dietary Fiber: 1.5 g
Vitamin C: 13.7 mg
Vitamin A: 110 IU
Vitamin B6: 0.33 mg
Potassium: 448 mg
Magnesium: 37 mg
Calcium: 24 mg
Iron: 0.23 mg
Antioxidants: Polyphenols, flavonoids
Vitamins in Jackfruit and Their Functions
1. Vitamin C – Strengthens the immune system and protects against infections.
2. Vitamin A – Supports eye health, improves skin, and prevents night blindness.
3. Vitamin B6 (Pyridoxine) – Helps with brain development and reduces stress.
4. Folate (Vitamin B9) – Essential for red blood cell production and pregnancy health.
5. Niacin (B3) & Riboflavin (B2) – Aid in energy production and metabolism.
Top Health Benefits of Jackfruit
✅ Boosts Immunity – Rich in Vitamin C and antioxidants that fight infections.
✅ Improves Digestion – High fiber content prevents constipation and promotes gut health.
✅ Heart Health – Potassium and magnesium regulate blood pressure and reduce heart disease risk.
✅ Enhances Skin and Hair – Vitamin A and antioxidants reduce signs of aging and promote healthy hair.
✅ Strengthens Bones – Contains calcium and magnesium for stronger bones.
✅ Good Source of Energy – Natural sugars (fructose and sucrose) provide instant energy.
✅ Supports Weight Loss – Low in fat but high in fiber, which keeps you full for longer.
✅ Helps in Diabetes Management – Unripe jackfruit has a low glycemic index, making it suitable in moderation.
✅ Cancer Protection – Antioxidants and phytonutrients help protect against cell damage.
How to Eat Jackfruit?
Ripe Jackfruit:
Eaten fresh as fruit
Used in smoothies, ice cream, custards, or jams
Unripe Jackfruit:
Cooked as curry, stir-fry, or chips
Used as a meat substitute (known as “vegetarian meat”)
Jackfruit Seeds:
Boiled, roasted, or ground into flour
Rich in protein, iron, and B vitamins
Possible Side Effects of Jackfruit
❌ May cause allergies in people sensitive to birch pollen or latex.
❌ Excessive consumption may lead to bloating or diarrhea.
❌ Ripe jackfruit contains natural sugars, so diabetic patients should eat in moderation.
❌ May interact with certain medications (consult a doctor if you are under treatment).
Conclusion
Jackfruit is more than just a tropical fruit – it is a nutrient powerhouse packed with essential vitamins, minerals, antioxidants, and fiber. From improving digestion to boosting immunity and protecting the heart, jackfruit offers countless health benefits. It can be enjoyed ripe, unripe, or even through its seeds. However, like any food, moderation is key to avoiding side effects. Including jackfruit in your diet is an excellent way to enjoy both taste and health together.
