Jackfruit – Types, Nutritional Value, Uses, Health Benefits

January 19, 2023

Jackfruit scientifically known as (Artocarpus heterophyllus) jackfruit is a tree that is native to the Indian subcontinent and is also known as the jack tree or jak. Closely related to figs and mulberries, these trees produce large, oblong fruits that are also known as jackfruit. These are unique fruits, growing up to 80 pounds in weight, making them the largest tree-borne fruits in the world. The trees are also quite prolific, a fact that has been enjoyed by tropical and Indian cultures for the past 6,000 years but the wonders of this fruit have only recently been spread to the rest of the world.

Nutritional Value of Jackfruit

Nutritional value per 100 g (3.5 oz)
Energy	397 kJ (95 kcal)

Carbohydrates
Sugars	19.08 g
Dietary fibre	1.5 g

Fat	0.64 g

Protein	1.72 g

Vitamins	Quantity%DV^†
Vitamin A equiv. beta-Carotene lutein zeaxanthin	1% 5 μg 1% 61 μg 157 μg
Thiamine (B1)	9% 0.105 mg
Riboflavin (B2)	5% 0.055 mg
Niacin (B3)	6% 0.92 mg
Pantothenic acid (B5)	5% 0.235 mg
Vitamin B6	25% 0.329 mg
Folate (B9)	6% 24 μg
Vitamin C	17% 13.8 mg
Vitamin E	2% 0.34 mg

Minerals	Quantity%DV^†
Calcium	2% 24 mg
Iron	2% 0.23 mg
Magnesium	8% 29 mg
Manganese	2% 0.043 mg
Phosphorus	3% 21 mg
Potassium	10% 448 mg
Sodium	0% 2 mg
Zinc	1% 0.13 mg

Other constituents	Quantity
Water	73.5 g
Link to USDA Database entry

^†Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database

Health Benefit of Jackfruit

Benefits of Jackfruit – The most impressive benefits of jackfruit include its ability to protect the skin, boost the immune system, provide an energy burst, lower cancer risk, improve vision health, aid respiratory conditions, improve sleep, help with weight loss, lower risk of diabetes, strengthen the heart, reduce blood pressure, optimize digestion and support the metabolism.
The antioxidant – capacity of jackfruit (Artocarpus heterophyllus Lam. Fam. Moraceae) fruit pulp (JFP) obtained from the Western Ghats India was determined by evaluating the scavenging activity using 1,1-diphenyl-2-picrylhydrazyl (DPPH), ferric reducing power assays, and N, N-dimethyl-p-phenylenediamine (DMPD) radical cation decolorization assay. JFP was analyzed for total phenolic content (TPC) and total flavonoids content (TFC). Ethanol and water are the best solvents for extracting phenols and flavonoids from the JFP. The antioxidant activities of JFP extracts were correlated with the total phenolic and flavonoids content. The results indicated that the jackfruit pulp is one natural source of antioxidant compounds.[3]
Skin Care – With a healthy dose of antioxidants, such as lutein, zeaxanthin, and beta-carotene, this fruit can be very beneficial for skin health, as it can minimize the effects of free radicals and oxidative stress, which can include wrinkles, blemishes and age spots, while also giving your skin a healthy glow. [4]
Promotes Weight Loss – Due to the surprisingly low-calorie content, coupled with the rich nutrient supply and dietary fiber, this fruit is excellent for people trying to lose weight. [5] It can induce satiety and prevent overeating and snacking between meals, without compromising your daily caloric restrictions or goals.
Aids Digestion – The high levels of dietary fiber found in jackfruit (1.5 grams per 100 grams of fruit) make it very good for stimulating digestive processes and reducing symptoms of constipation, bloating, and cramping. [6] It can induce peristaltic motion and bulk up the stool, while also helping to improve the efficiency of nutrient uptake in the gut.
Starches – used in the food industry are extracted from roots, tubers, and cereals. Seeds of jackfruit are abundant and contain high amounts of starch. They are discarded during fruit processing or consumption and can be an alternative source of starch. The starch extracted from the jackfruit seeds and characterized by chemical, morphological and functional properties. Soft and hard jackfruit seeds showed a starch content of 92.8% and 94.5%, respectively. Starch granules showed round and bell shape and some irregular cuts on their surface with type-A crystallinity pattern, similar to cereals starches. The swelling power and solubility of jackfruit starch increased with increasing temperature, showing opaque pastes. The soft seeds starch showed initial and final gelatinization temperature of 36Â°C and 56Â°C, respectively; while hard seeds starch presented initial gelatinization at 40Â°C and final at 61Â°C. These results suggest that the Brazilian jackfruit seeds starches could be used in food products.[6]
Increases Energy – With a range of B vitamins and a decent amount of protein, this fruit is an excellent energy source and is widely relied on as a staple food in certain tropical cultures. The fruit can improve your energy metabolism with healthy sugars and carbohydrates, without adding much fat to your overall intake. [7]
Boosts Immunity – The presence of vitamin C and various antioxidants makes the fruit an excellent booster for the immune system. [8] Vitamin C can stimulate the production of white blood cells, while antioxidants will prevent oxidative stress and neutralize free radicals before they can cause chronic disease and inflammation.
Improves Respiratory Health – This fruit is legendary for its ability to heal respiratory conditions and even alleviate symptoms of asthma. This fruit has a number of natural compounds that can reduce the allergic response of the body and prevent wheezing, and difficulty breathing that accompanies many respiratory afflictions. [9]
Reduces Blood Pressure – There is a notable amount of potassium found in jackfruit, and a 100-gram serving can provide more than 5% of your daily recommended intake of this mineral. Potassium is a vasodilator, meaning that it can relax blood vessels and arteries, which will reduce blood pressure and generally lower the stress on the cardiovascular system, lowering your risk of atherosclerosis, heart attacks, and strokes. [10]
Improves Metabolism – B vitamins are critical components of metabolic processes throughout the body, and jackfruit is a great source for pyridoxine and thiamine, as well as a good source of folate, niacin, and riboflavin. [11] This can improve energy metabolism and help support weight loss efforts.
Controls Diabetes – A good supply of fiber and natural sugars is an excellent way to control blood sugar levels and lower your risk of diabetes. By regulating the release of glucose and insulin in the body, and improving insulin sensitivity, this fruit is an excellent way to prevent or manage diabetic symptoms. [12]
Improves Vision – There is a good amount of beta-carotene found in jackfruit, which is partly why this fruit is considered a new “superfood”. [13] Beta-carotene breaks down into vitamin A, a powerful antioxidant that is specifically linked to reducing oxidative stress in the eyes, preventing macular degeneration, and slowing the onset of cataracts.
Promotes Sleep – Jackfruit contains a significant level of magnesium, an essential mineral that can affect neurotransmitter levels in the body, helping to regulate Circadian rhythms and ensure healthy sleep. [14] If you struggle with insomnia or regularly interrupted sleep, having jackfruit before bed may help alleviate your exhaustion.
Improves Cardiovascular Health – The fiber content in jackfruit can help to manage your cholesterol levels and prevent the deposition of plaque in the arteries and blood vessels. [15] Furthermore, the antioxidants and vitamin C in this fruit can help to repair the cardiovascular system and reduce oxidative stress, which can cause blood vessels to break down, leading to coronary heart disease.
Blood pressure reducer – With its high amount of potassium, jackfruit reduces and controls blood pressure which consequently lowers the chances of heart attacks, strokes, and cardio disorder in general.
Digestion improver – Jackfruit contributes to improving the digestive system when eating it regularly due to its high content of fibers (3.6 g for every 100 g). It causes no stomach pain even if eaten in huge quantities and improves bowel movement. It also protects the colon by removing carcinogenic chemicals from the large intestine.
Insomnia curer – Sleeping disorders can be cured by eating jackfruit, due to its richness with magnesium and iron that assist in improving the overall quality of sleep. Magnesium also helps in preventing anemia which is one of the major causes of insomnia.
Diabetes-friendly -Although extremely sweet in taste, jackfruits are safely consumed by diabetics because it slowly absorbs sugar into the bloodstream which enables diabetic patients to safely consume it while getting all its health benefits. It also increases glucose tolerance for both types of diabetes.[16]
Eye and skin maintainer – With its richness of vitamin A, jackfruit is good for maintaining healthy eyesight as it enhances eye vision and acts as a preventer against cataracts and macular degeneration. It’s also regarded as an active anti-aging component for skin radiance. It protects damaged skin caused by sun exposure and treats wrinkles.
Ulcer healer – As typical drugs for ulcer medication leave several side effects, jackfruit is the best way to treat ulcer disorder because it contains powerful anti-ulcerative, antiseptic, anti-inflammatory, and antioxidant properties.
Bone supporter – For a good supplement of calcium for healthy bones, eating jackfruit is highly recommended. Besides calcium, it contains vitamin C and magnesium which further assist in calcium absorption.
Nerve system booster – Fatigue, stress, and muscle weakness can also be treated by consuming jackfruit in the daily diet for its rich content of vitamins such as thiamine and niacin (A portion of 100 g of jackfruit pulp provides 4 mg of niacin). It is also a perfect source of energy.[17]

This is definitely not everything about jackfruit as researches are still being conducted for more results and discoveries of its unique properties that will provide more solutions for urgent health issues.