Good news for people looking for new sources of plant-based protein: There’s a tropical fruit gaining popularity in the U.S. Jackfruit is native to Southeast Asia but farmers began growing it in Africa, Australia, Brazil, and other parts of the world. Sometimes called “jak fruit” or “jak,” it is the largest tree fruit on record. In fact, just one can weigh up to 110 pounds, and it is full of beneficial nutrients.
Plant-Based Protein
Normally, you wouldn’t expect to find much protein in fruit. However, a cup of raw, sliced jackfruit provides 2.48 grams of protein, according to FootData Central. Compare that to one large egg white, which offers 3.6 grams of protein. “Many people enjoy jackfruit as a meat substitute, whether they’re vegan or not,” said dietitian Gillian Culbertson, RD, LD, to Cleveland Clinic. “Many Americans already tend to eat too much meat, so a healthy meat substitute is always worth a try.” However, Culbertson notes that jackfruit contains much less protein compared to animal products. “Keep that in mind as you consider the protein sources in your diet.”
Enhance Immune Function
Like other fruits, jackfruit contains a plethora of minerals and vitamins. It’s especially noted for containing vitamin C, vitamin B6, and antioxidants such as flavonoids and carotenoids. These nutrients maintain good health in a number of ways. For instance, vitamin B6 supports the production of immune cells and antibodies. Vitamin C helps fight against infections by protecting immune cells from oxidative damage. Therefore, regularly consuming jackfruit can help enhance immunity.
Boost Heart Health
Jackfruit is high in potassium, which is a mineral that helps reverse the effect of sodium and lower blood pressure. Additionally, its fiber content helps maintain healthy cholesterol levels, and its antioxidants like vitamin C help lower inflammation and oxidative stress. Overall, research indicates that jackfruit can help offset the risk of cardiovascular disease, and be a part of a heart-healthy diet.
Support Digestive Health
As aforementioned, jackfruit is a good source of soluble and insoluble fiber. Both types are vital for the digestive system. Insoluble fiber bulks up stools and helps them move through the digestive tract. This helps with regularity and prevents constipation. Meanwhile, soluble fiber dissolves and slows down digestion, which helps lower cholesterol and blood sugar levels. Additionally, fiber functions as a prebiotic that “feeds” the healthy bacteria in the gut.
Promotes Healthy Skin
Vitamin C is more than an antioxidant and immune system enhancer. It promotes collagen production and skin elasticity. Combine that with jackfruit’s vitamin A content, which supports the regeneration of skin cells. The flavonoids and carotenoids can assist skin protection against oxidative stress and damage from sun exposure. To top it off, jackfruit has a high water content, and hydration is crucial for good skin health.
Support Bone Health
Jackfruit is rich in magnesium, which can offer many health benefits. One is aiding the absorption of calcium, strengthening bones, and preventing osteoporosis. Magnesium helps activate vitamin D, which in turn improves the body’s ability to reap the calcium from foods. Moreover, jackfruit seeds are particularly rich in calcium, so you can enjoy them boiled or roasted for additional benefits.
Help Manage Blood Sugar levels
Jackfruit may be sweet, but it has a relatively low glycemic index, meaning it slowly releases sugar into the bloodstream and causes fewer spikes in sugar levels. Researchers attribute this low index to the fruit’s fiber content as well as its protein and antioxidant content. This effect can be especially beneficial for people with diabetes, although more in-depth studies are needed to confirm this potential.
How to Enjoy Jackfruit
Jackfruit has a mild flavor and a dense, stringy texture that makes it perfect for vegetarian barbecue or “pulled beef” recipes. It can be eaten unripe when it has a milder taste by chopping it up and boiling it in salted water until tender. When it’s ripe, it’s sweet and reminiscent of other tropical fruits like pineapple, mango, and banana. It can be eaten raw, in smoothies, and in sweet and savory dishes. While shopping, look for jackfruits that are bright yellow or green, with a pleasant aroma, and a slight give when squeezed. You can find it pre-peeled and cut, dried, or canned. Remember, you can roast or boil the seeds for another source of fiber, protein, and calcium.
Caveats to Keep in Mind
Jackfruit is easily perishable and prone to flavor loss, softening, bruising, and browning on cut surfaces. Also, only a fraction of the fruit consists of edible flesh, with the rest being inedible rind, core, and seeds. If you choose to purchase a whole fruit, you will have to peel it and separate the edible bulbs from the rest, which can be time-consuming. If you want to try jackfruit without the hassle, look for ready-to-eat varieties.
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