Jackfruit Health Benefits (& More): Your Ultimate Guide to Jackfruit
You’ve seen it in the produce section of the grocery store — lumpy, bumpy…and ginormous. You may have picked up a can while browsing the Asian food aisle.
Your friends might even be talking about it. Raving, in fact, about jackfruit health benefits.
But what exactly is jackfruit? And what can it do for you?
This article will put you in the know. It will tell you everything…
- from what jackfruit is to where to buy jackfruit
- from the health benefits of jackfruit to when jackfruit can be bad for your health
- from how to cut, prepare, and store jackfruit to knowing exactly how to eat jackfruit.
And yes, recipes are included.
Ready? Let’s begin.
First, let’s answer the oft-asked question:
WHAT IS JACKFRUIT?
Jackfruit is a tropical fruit native to India. It grows on the jack tree and is also found in Asia, Africa, and South America. The jack tree has even migrated to the tropical climates of Florida and Hawaii.
Jackfruit, also known by its Latin name Artocarpus heterophyllus Lam., is part of the Moraceae family. Fig, mulberry, and breadfruit are family members, too.
It’s the largest edible tree fruit in the world and can normally weigh up to 80 pounds (35 kg). The world’s heaviest jackfruit, according to the Guinness Book of World Records, was 42.72 kilograms (94.18 pounds).
AND WHAT DOES JACKFRUIT TASTE LIKE?
Jackfruit has a subtle sweet flavor. Many people say it tastes like a combination of fruits such as apple, banana, pineapple, and mango. Jackfruit is versatile and, depending on how it’s prepared, adapts easily as a main dish or dessert.
JACKFRUIT NUTRITIONAL VALUE: YOUR QUESTIONS ANSWERED
IS JACKFRUIT HIGH IN SUGAR?
No, jackfruit is a relatively low-calorie, low-fat, high-fiber food that provides many health benefits [6].
According to the United States Department of Agriculture (USDA), one cup of raw, sliced jackfruit has a nutritional value of:
- 157 calories
- 2.84 g of protein
- 1.06 g of fat
- 38.36 g of carbohydrates
- 2.5 g of dietary fiber.
IS JACKFRUIT GOOD FOR WEIGHT LOSS?
Well, its high fiber content helps boost digestion and keeps you satiated or feeling full longer. Which means you won’t suffer those hunger pangs that lead you to the kitchen by the belly looking for a snack 30 minutes after eating a meal.
IS JACKFRUIT ANOTHER VEGAN WONDER FOOD?
Jackfruit supplies more protein than other fruit (3 grams per cup compared to 0–1 gram in similar types of fruit such as apples and mangoes). But, according to vegetarian nutritionist Alex Caspero, R.D., jackfruit doesn’t provide much protein compared to meat substitutes.
For example, a 2.65-ounce serving of plain jackfruit has 1 gram of protein while 2.65 ounces of tofu provides 10 grams, and a quarter cup of raw lentils provides 12 grams of protein [19].
So while eating jackfruit will supply some protein, vegans and vegetarians who use jackfruit as a meat substitute (its texture is similar to shredded meat when cooked) shouldn’t rely on it as a significant source of protein.
WHAT MAKES JACKFRUIT SO SPECIAL THEN?
Vitamins & Minerals
Jackfruit is full of vitamins and minerals. It supplies vitamin A, vitamin C, thiamine, riboflavin, calcium, potassium, iron, sodium, zinc, folate, magnesium, and niacin — as well as many other micronutrients. Jackfruit is one of the few fruits high in B vitamins [1,2,6]
Carotenoids, Flavonoids & Vitamin C (aka Antioxidants)
Jackfruit is rich in antioxidants.
Antioxidants are substances that protect cells from oxidative stress and inflammation caused by free radicals in the body. Free radicals have been linked to cancer, heart disease, and diabetes type 2. Antioxidants help protect against these diseases [1,4,5].
Jackfruit is high in carotenoids, one type of antioxidant. Jackfruit is also rich in flavonoids, a group of phytonutrients (plant chemicals) found in most fruits and vegetables. Flavonoids and carotenoids give fruits and vegetables their bright colors [4,9,17].
Like carotenoids, flavonoids contain anti-inflammatory properties. Flavonoids may help lower blood sugar, blood pressure and cholesterol levels — all key in decreasing the risk of type 2 diabetes and heart disease [4,17].
Flavonoids may also help prevent cancer cells from forming, protect against stomach ulcers, and slow down cell deterioration (so the skin stays young and vital looking) [6].
As mentioned above, jackfruit is a good source of vitamin C (another powerful antioxidant). The human body doesn’t make vitamin C so we absorb it through our food. Like other antioxidants, vitamin C helps protect the body against damage from free radicals; it also strengthens the immune system and keeps our gums healthy [6].
Even the jackfruit’s skin, the bumpy, lumpy, prickly-looking peel, is loaded with health benefits.
A 2017 study in China showed that extract made from the peel had more flavonoid content than the other parts of the fruit studied. Researchers concluded that jackfruit peel has potential as a source of natural antioxidants and hypoglycemic agents.
Which brings us to more specific jackfruit health benefits.
HEALTH BENEFITS OF JACKFRUIT: IS JACKFRUIT REALLY A FUNCTIONAL FOOD?
Traditional and folk medicine practitioners (as well as local monkeys) use the fruit, leaves, seeds, and bark of the jackfruit tree extensively for medicinal and health purposes. In western cultures, some allopathic experts consider jackfruit a functional food.
What is a functional food?
According to Katherine Zeratsky, R.D., L.D. at the Mayo Clinic,
“Functional foods are foods that have a potentially positive effect on health beyond basic nutrition. Proponents of functional foods say they promote optimal health and help reduce the risk of disease.”
With that definition in mind, here are some of the positive health benefits people realize from eating jackfruit.
JACKFRUIT BENEFITS DIABETES
Jackfruit has a relatively low glycemic index (GI). Glycemic index is a system for rating how specific foods affect a person’s blood sugar level; this helps diabetics plan nutritious meals easier [9].
Foods with high GI scores generally cause blood sugar levels to spike higher than foods with low scores. So, eating low-GI foods helps keep blood sugar levels under control [4].
Jackfruit’s low GI score is due to the fiber and protein found in it. The fiber slows digestion while the protein helps prevent blood sugar levels from rising too quickly after eating [4,9].
In a 1991 study, adults who consumed jackfruit extract made from leaves were found to have significantly improved blood sugar levels.
In a 2011 study, researchers investigated the effect of jackfruit leaf extract in rats with induced diabetes. The rats who consumed jackfruit leaf extract had higher insulin levels and lower blood glucose levels than those who had eaten a control diet. The researchers concluded that flavonoids found in the jackfruit leaf extract may help prevent cell death in the pancreas, allowing the pancreas to continue producing insulin.
A third study, in 2016, found that extract from the bark of the jackfruit tree contains chemicals that prevent the breakdown of fats and complex carbohydrates into sugars. The researchers postulated that these chemicals may be useful in managing diabetes.
JACKFRUIT BENEFITS THE IMMUNE SYSTEM
The bark, wood, leaves, fruit, and seeds of the jack tree have all shown to protect against bacterial infections; traditional cultures believe that eating jackfruit helps reduce the risk of viral infections [6].
In fact, a 2000 study showed jackfruit lectin (JFL) inhibited herpes simplex virus type 2 (HSV‐2), varicella zoster (VZS), and cytomegalovirus (CMV) [6].
Jackfruit was also found to stop certain fungus from growing (Fusarium moniliforme and Saccharomyces cerevisiae), although the data was conflicting and more research needs to be done [6].
Finally, as already mentioned, jackfruit is loaded with vitamin C, a powerful antioxidant that helps keep the immune system healthy. It’s also rich in vitamin A, another antioxidant that strengthens the immune system [6,9,22].
JACKFRUIT BENEFITS THE BOWELS AND GUT
Jackfruit, particularly the seeds, is a good source of both soluble and insoluble fiber. This high fiber content helps regulate bowel movements and prevents constipation. Regular bowel movements minimize the amount of time carcinogens sit in the intestine which decreases the risk of colon cancer [6,9,15].
Jackfruit seeds also contain prebiotics. Prebiotics support the “good” bacteria in the gut which allows them to do their job, ie, help digest food, while protecting the stomach by keeping bad bacteria out [6,9].
In fact, traditional medicine practitioners have used jackfruit to treat stomach ulcers [6]. According to a 2018 study, “ureases from jackfruit source show potential activity upon gastrointestinal infections,” including helicobacter pylori, a bacteria that’s known to cause stomach ulcers.
JACKFRUIT BENEFITS THE BLOOD
Jackfruit is a good source of iron which helps prevent anemia [6].
JACKFRUIT BENEFITS THE THYROID
Jackfruit is loaded with copper, an important mineral that helps the thyroid gland make and metabolize hormones [6].
JACKFRUIT BENEFITS SKIN AND BONES
Jackfruit is rich in magnesium, an important mineral that works hand-in-hand with calcium. Together they strengthen the bones, protecting against bone problems like osteoporosis [6].
Jackfruit is also rich in potassium. Potassium helps prevent bone loss and improves muscle and nerve function [6].
And finally, jackfruit’s abundant supply of vitamin C helps make collagen, a protein vital for healthy skin, bones, and connective tissues. Collagen provides structure and strength to the skin [9].
And not only does jackfruit help maintain healthy skin, but properties in jackfruit help wounds heal.
A 2014 review showed jackfruit contains anti-inflammatory, antibacterial, and antifungal properties that may promote wound healing. A 2013 study found that extracts from jackfruit leaves promote wound healing and may be especially helpful with diabetic foot ulcers.
JACKFRUIT BENEFITS THE HEART
Jackfruit is heart-healthy in several ways.
Blood Pressure
First, jackfruit is a good source of potassium. According to the American Heart Association (AHA), foods rich in potassium can help reduce blood pressure by counteracting the effects of sodium and reducing tension in the walls of blood vessels [6,9]
The AHA recommends that healthy adults consume 4,700 milligrams (mg) of potassium a day. One cup of raw, sliced jackfruit contains 739 mg of potassium [9].
Caution: If you have kidney disease, a potassium-rich diet may not be good for you. Check with your healthcare provider to determine how much potassium is safe for you to consume each day [9].
Cholesterol
Low‐density lipoprotein (LDL) causes plaque build-up and hardening in the blood vessels (atherosclerosis) leading to cardiovascular disease [6].
High-density lipoprotein (HDL), known as the “good” cholesterol, helps remove other types of cholesterol (such as LDL) from your bloodstream. The higher the HDL level, the lower the risk of heart disease [21].
Animal studies suggest that jackfruit seeds may help reduce low-density lipoprotein (LDL) and raise levels of high-density lipoprotein (HDL) cholesterol [9].
This 2015 study showed that rats who ate a diet rich in jackfruit seeds had higher levels of HDL cholesterol and lower levels of LDL cholesterol compared with the rats who ate fewer seeds.
Homocysteine Levels
Homocysteine is an amino acid found in the blood; it contributes to blood vessel damage and blood clots — which can lead to heart attacks and strokes [20]. High levels of homocysteine are associated with low levels of vitamins B6, B12, and folate [27].
Jackfruit is rich in vitamin B6 which helps decrease homocysteine levels in the blood; lowering homocysteine levels helps protect against cardiovascular disease [6,9].
JACKFRUIT FIGHTS CANCER
As already mentioned, jackfruit is loaded with phytochemicals and antioxidants. Both protect cells from oxidative stress and inflammation caused by free radicals.
According to the American Institute for Cancer Research, oxidative stress may play a role in the development of cancer. Jackfruit’s phytochemicals and antioxidants help protect against cancer caused by this oxidative stress [9].
And phytochemicals may also prevent new blood vessels from growing around cancerous cells. If there is no blood supply or “food” to the cancerous cells, cancer can’t grow [9].
In this 2017 study, researchers found that extracts from jackfruit seed inhibited the growth of blood vessels in chicken embryos. The researchers concluded that jackfruit extract may have potential as a future anticancer therapy [10].
JACKFRUIT CONCERNS: IS JACKFRUIT BAD FOR HEALTH?
As we’ve just seen, jackfruit has many positive health benefits. But, like with any food or medication, side effects or adverse reactions can happen.
Allergic reactions
There have been case reports of allergic reactions after eating jackfruit [9].
A 2015 report described a woman with latex allergy who went into anaphylactic shock after eating jackfruit. The authors proposed that the latex-like proteins found in jackfruit may have caused this severe allergic reaction.
People with birch pollen allergy seem to be at higher risk [1,9].
This means, people who develop an itchy mouth or swollen lips after eating foods in the birch pollen family (apples, almonds, carrots, celery, cherries, hazelnuts) and people who suffer from latex allergy should be cautious when eating or handling jackfruit [1].
That being said, allergic reactions to jackfruit appear to be rare [9].
Adverse antibiotic effects
Jackfruit may cause an additive effect to some antibiotics, potentially making the antibiotic too strong [6]. People should consider not eating jackfruit when taking antibiotics.
Increased bleeding
Jackfruit seeds may increase the risk of bleeding when taking blood thinning medications such as
- aspirin
- NSAIDs (Motrin, Advil, Naprosyn, Aleve, ibuprofen, etc.)
- anticoagulants (Coumadin, warfarin, heparin)
- antiplatelets (Plavix, clopidogrel) [25].
In a 2015 study, researchers found jackfruit seed extract had both anticoagulant and antiplatelet activities. They noted that the extract caused blood to clot more slowly and even at times prevented clots from forming.
So while this could be a problem for people already taking anticoagulants or antiplatelet medications, researchers concluded that jackfruit seeds may be useful as an alternative for thrombotic (blood clotting) disorders. More research needs to be done.
Jackfruit seeds may interfere with the cytochrome P-450 enzyme mechanism which affects how medications are metabolized, also causing problems with blood thinning medication [24].
Decreased nutrient absorption and digestion
Some people say jackfruit seeds are poisonous. That’s not quite accurate.
Jackfruit seeds contain antinutrients called tannins and trypsin inhibitors. These can interfere with the absorption of nutrients as well as digestion [25].
Tannins bind to minerals such as zinc and iron and prevent them from being absorbed by the gut. Trypsin inhibitors, a type of protein found in certain foods including soybeans, papaya and jackfruit seeds, interferes with food digestion [25].
Luckily, heat inactivates both tannins and trypsin inhibitors. So roasting or boiling jackfruit seeds minimizes their antinutritional effects [25].
It’s recommended people always cook jackfruit seeds before eating. While raw jackfruit seeds are not poisonous, they can interfere with proper nutrition and digestion.
Low blood sugar
Because of its potential to lower blood sugar levels, people with diabetes may need to have the dosage of their diabetes medication changed if they eat jackfruit on a regular basis [4].
Excessive drowsiness
Jackfruit may cause over-sedation if combined with medications used during and after surgery. To be safe, people scheduled for surgery should stop eating jackfruit at least 2 weeks before their procedure [1].
Jackfruit benefits with pregnancy
Not enough is known about jackfruit during pregnancy and breast-feeding. Because of this lack of information, some experts recommend avoiding jackfruit while pregnant or breast-feeding [1].
So there you have it.
8 jackfruit health benefits and 7 possible side effects to watch for when eating jackfruit regularly.
Now, on to the next question is…
WHERE TO BUY JACKFRUIT?
Although jackfruit is grown in tropical areas, it is now widely available in other parts of the world, including the USA [2].
Since it is an exotic fruit, fresh jackfruit can be difficult to find, especially when it’s not in season (summer). However, it’s now sold canned or frozen, which are convenient food options [2,4,9].
You can find jackfruit seasoned with a savory BBQ or teriyaki sauce. You can also buy it preserved in a sweet, heavy syrup. But, like other canned foods, the syrup, sauce, or brine of canned jackfruit may affect its nutritional content [1,9].
Many major US grocery stores (check the Asian food section), specialty supermarkets (Trader Joe’s and Whole Foods) and Asian food stores now carry jackfruit [2,9]. You can even find it on Amazon.com.
HOW TO CUT JACKFRUIT: MORE THAN 1 WAY TO SKIN A JACKFRUIT
There are several ways to handle, cut, and prepare jackfruit.
Whichever method you use, remember that the white, fibrous part inside of a jackfruit is extremely sticky; it helps to wear gloves while handling it [4].
Method 1
Slice the jackfruit in half and remove the yellow fruit pods and seeds from the skin and core, either with a knife or your hands [4].
To keep it from gumming up your knife and hands, rub them with cooking oil before you slice open the fruit. Once open, carefully separate the fleshy bulbs (edible) from the tough strips of membrane (non-edible). Then remove the seeds from each bulb [1].
Method 2
Another approach to preparing fresh jackfruit is to:
Cut the fruit into halves, then into smaller chunks, without removing the skin. Boil the chunks until the flesh is soft and has a stringy texture similar to pulled pork or chicken — anywhere from 30–60 minutes. Then peel off the skin and remove the seeds and their pods [9].
HOW TO STORE JACKFRUIT
Once ripe, a jackfruit will turn brown and go bad quickly. To keep it fresh, store it in the refrigerator; a ripe jackfruit can last up to 6 weeks when kept cool and dry [1].
HOW TO EAT JACKFRUIT
Now we’re down to the nitty-gritty. What do you do with jackfruit? How do you eat it?
Jackfruit is versatile. It can be eaten raw or cooked [2,4].
Unripe fruit generally tastes best cooked into savory dishes such as curries and soups. Ripe jackfruit is sweeter and tastes delicious in yogurt, oatmeal, and desserts [2,4].
Many people use fresh, unripe jackfruit as a meat substitute in pies, stir-fries, wraps, tacos, and other dishes. And some cultures use pureed jackfruit as a base for jams, jellies, marmalades, and ice creams [2,9].
Jackfruit flesh
The most commonly eaten part of a jackfruit is the flesh, or fruit pods, which is edible when both ripe and unripe. The flesh of unripe jackfruit is green, and it changes to yellow as it ripens. When it’s fully ripe, the jackfruit rind starts to smell like spoiled onions [1,2,9].
When ripe, the jackfruit flesh can be eaten raw like a piece of fruit, or cooked in creamy coconut milk and eaten as a dessert. Candied jackfruit or edible jackfruit leather can also be made from the ripe flesh [2,6].
Jackfruit seeds
As mentioned earlier, cooked jackfruit seeds are safe to eat [2,4].
They can be roasted like chestnuts, ground to make flour, boiled with added spices, preserved in syrup, or added to cooked dishes and desserts [1,2,4,6]. In India, the seeds are boiled in sugar and eaten as dessert [6].
TIME TO PICK IT UP…
Now it’s your turn.
When you see that lumpy, bumpy, ginormous jackfruit in the produce section of the grocery store — pick it up.
When you see that can of jackfruit while browsing the Asian food aisle — put it in your cart.
When your friends start raving about jackfruit health benefits — join the conversation.
Because you’re now in the know.
You know exactly what jackfruit is, why it’s good (and bad) for you, where to buy it, how to prepare, store, and yes, even how to eat, jackfruit.
And, as promised, here are a few good recipes to get you started. To your health!
JACKFRUIT RECIPES
Vegan Jackfruit Pulled Pork Sandwiches
Jackfruit Coconut Curry Recipe InstantPot
Vegan Enchiladas with Jackfruit and Black Beans Recipe
How to Make Delicious Jackfruit Dessert Balls (Mulka)
