Jackfruit , scientifically known as Artocarpus heterophyllus, is a tropical fruit notable for its size, unique flavor, and nutritional profile. It harbors a rich composition of various nutrients and phytochemicals that contribute to its numerous health benefits. It is native to South and Southeast Asia. This fruit is identifiable by its large size, thick green outer layer, and sweet inside. As it ripens, the flavor intensifies. Jackfruit is used in many types of dishes. From curries and chutneys to sweet desserts and snacks, it’s very versatile.
Exploring the Nutritional Wonders of Jackfruit
Jackfruit isn’t just a tasty tropical treat, its also a nutritional powerhouse. It boasts a wealth of vitamins and minerals. For instance, a single serving gives you half your daily vitamin C needs. Depending on its ripeness, this fruit also packs in B vitamins like B6 and niacin for your energy and brain.
Not stopping there, jackfruit brings us essential minerals. Think potassium, magnesium, and manganese. These are key for strong bones, a healthy heart, and optimal body functions.
Jackfruit and Its Nutritional Profile
Jackfruit is rich in nutrients, including vitamin C, potassium, dietary fiber, and several phytonutrients, including lignans, isoflavones, and saponins, which are known for their anti-cancer and heart-healthy benefits. Not to mention, jackfruit contains a decent amount of protein for a fruit, making it an excellent food choice for vegetarians and vegans.
A Tropical Powerhouse of Vitamins and Minerals
Jackfruit is a true nutritional powerhouse. It overflows with vital vitamins and minerals for good health. With plenty of vitamin C and B vitamins, it supports energy and nerve health. Plus, it’s a rich source of potassium, magnesium, and manganese, which are vital for your body.
| Age of the fruit (in days) | Vitamin content in flesh (mg/100g) | Mineral composition (mg/100g) | |||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| B1 | B2 | C | Ca | Mg | Cd | Co | Cr | Cu | Fe | Mn | Ni | Pb | |
| 45 | 3.9 | 35.7 | 18.5 | 28.4 | 37.8 | 0.0 | 0.0 | – | 0.28 | 4.24 | 0.56 | – | 0.08 |
| 55 | 14.2 | 124.2 | 19.67 | 29.86 | 37.38 | 0.0 | 0.0 | – | 0.26 | 2.64 | 0.56 | – | 0.32 |
| 65 | 12.6 | 122.7 | 23.1 | 26.9 | 36.92 | 0.0 | 0.02 | – | 0.36 | 1.20 | 0.54 | – | 0.28 |
| 75 | Trace | 133 | 24.03 | 33.8 | 36.52 | 0.0 | 0.0 | – | 0.30 | 1.84 | 0.56 | – | 0.28 |
| 85 | Trace | 48.2 | 22.5 | 31.28 | 36.96 | 0.0 | 0.0 | – | 0.38 | 3.26 | 0.56 | – | 0.20 |
| Source: [25]. | |||||||||||||
Jackfuit also compares favorably with other fruits known for their high phenol content. (Adapted from Basu 2016)
| Fruit | Total Phenolics (mg GAE/g FW or DW) |
|---|---|
| Black Raspberry | 965.6 ± 2.9 |
| Blueberry | 443.6 ± 17 |
| Jackfruit | 411.5 ± 11.23 |
| Blackberry | 269.51 ± 16 (FW) |
| Red Raspberry | 434.3 ± 6.31 (DW) |
| Strawberry | 250.1 ± 17.12 (FW) |
| California Table Grape | 398.93 ± 22.2 (DW) |
Health Benefits of Jackfruit
Both ripe and unripe jackfruits offer health benefits, including immune system support from Vitamin C, improved digestion from dietary fiber, and the various health-promoting effects of antioxidants and phytonutrients present in the fruit. The choice between ripe and unripe jackfruit may depend on dietary goals, with the unripe version being more suitable for weight management due to lower sugar content, while the ripe version could serve as a healthier, natural source of sugars and energy.
Anti-inflammatory Effects
Inflammation is at the heart of many chronic diseases, and managing it can help control various conditions, including heart disease, diabetes, and cancer. Jackfruit’s rich antioxidants content, particularly flavonoids and phenolics, works at the molecular level to modulate inflammatory pathways, potentially influencing epigenetic markers linked to inflammation.
Antioxidant Activities
Jackfruit’s impressive antioxidant profile can mitigate oxidative stress, a condition linked to premature aging and chronic diseases. Oxidative stress can affect epigenetic mechanisms, altering gene expression harmful. The antioxidants in jackfruit, such as vitamin C and carotenoids, can protect cells from oxidative damage, thereby influencing gene expression patterns beneficially.
Cancer Prevention
Emerging research proposes that dietary components can play a pivotal role in cancer prevention through epigenetic modifications. The phytochemicals in jackfruit, such as isoflavones and saponins, have been studied for their potential to induce cancer cell death and prevent cancer cell proliferation. These effects are thought to occur through epigenetic pathways, including DNA methylation and histone modification, essentially instructing the body’s cells to behave in a way that reduces cancer risk.
Diabetes Management
Diabetes affects millions globally, and its prevalence is rising. Interestingly, the dietary fiber in jackfruit can help manage blood sugar levels—an essential factor in controlling diabetes. Moreover, the epigenetic influence of jackfruit’s nutrients can improve insulin sensitivity. This is particularly important as epigenetic modifications are implicated in the development of diabetes, making jackfruit an excellent inclusion in a diabetic diet plan.
Fiber-Rich Flesh for Digestive Health
What makes unripe jackfruit stand out is its high fiber. Its flesh is full of both soluble and insoluble fiber. This is great for your digestive system and helps keep you regular.
The fruit’s soluble fiber is excellent at regulating blood sugar and lowering cholesterol. And its insoluble fiber fights constipation while improving gut health.
Ripening Stages and Flavor Profiles of Ripe Jackfruit
Jackfruit undergoes various ripening stages, each offering a unique taste and feel. Over time, it moves from firm and starchy to soft and rich. When unripe, it’s subtly bitter. But, when fully ripe, it bursts with a sweet, exotic flavor, reminiscent of pineapple, banana, and mango. Look for a jackfruit with a golden-yellow skin for the sweetest, most aromatic experience.
Identifying the Perfect Ripe Jackfruit
Further ripening in jackfruit enhances its distinctive taste and smell. A fully ripe jackfruit presents creamy, sweet flesh. This flavor varies from a mild sweetness to an intense aroma. Some types unveil a custard-like richness, while others showcase floral notes. The fruit’s tropical scent, noticeable from its rind, can fill a room. Such an experience is truly enchanting.
Nutritional Content
Ripe Jackfruit: With the fruit’s maturation, there’s an increase in sugar content, which raises the calorie count. Ripe jackfruit is a good source of Vitamin C and other antioxidants. The fructose in ripe jackfruit provides a natural energy boost.
Unripe Jackfruit: While lower in sugar, unripe jackfruit is higher in dietary fiber, which aids in digestion and helps maintain a healthy gut. It also contains a fair amount of vitamins such as vitamin B6, and minerals like potassium. The protein content in unripe jackfruit, though not exceptionally high, is more than that in the ripe version.
| Composition | Young fruit | Ripe fruit |
|---|---|---|
| Water (g) | 76.2 – 85.2 | 72.0 – 94.0 |
| Protein (g) | 2.0 – 2.6 | 1.2 – 1.9 |
| Fat (g) | 0.1 – 0.6 | 0.1 – 0.4 |
| Carbohydrate (g) | 9.4 – 11.5 | 16.0 – 25.4 |
| Fibre (g) | 2.6 – 3.6 | 1.0 – 1.5 |
| Total sugars (g) | – | 20.6 |
| Total minerals (g) | 0.9 | 0.87 – 0.9 |
| Calcium (mg) | 30.0 – 73.2 | 20.0 – 37.0 |
| Magnesium (mg) | – | 27.0 |
| Phosphorus (mg) | 20.0 – 57.2 | 38.0 – 41.0 |
| Potassium (mg) | 287-323 | 191-407 |
| Sodium (mg) | 3.0-35.0 | 2.0-41.0 |
| Iron (mg) | 0.4-1.9 | 0.5-1.1 |
| Vitamin A (IU) | 30 | 175-540 |
| Thiamine (mg) | 0.05-0.15 | 0.03-0.09 |
| Riboflavin (mg) | 0.05-0.2 | 0.05-0.4 |
| Vitamin C (mg) | 12.0-14.0 | 7.0-10.0 |
| Energy (KJ) | 50-210 | 88-410 |
| Sources: [18, 19, 36–39]. | ||
Jackfruit has abundance of important minerals [36]. It is rich in magnesium, which is important for the absorption of calcium and helps strengthen the bones and prevents bone-related disorders such as osteoporosis. Iron in jackfruit helps to prevent anemia and aids in proper blood circulation and copper plays an important role in thyroid gland metabolism [26].
According to Prakash et al. [11] and Rama Rao and Venkataraman [78], jackfruit possesses compounds like morin, dihydromorin, cynomacurin, artocarpin, isoartocarpin, cyloartocarpin, artocarpesin, oxydihydroartocarpesin, artocarpetin, norartocarpetin, cycloartinone, betulinic acid, artocarpanone, and heterophylol which are useful in fever, boils, wounds, skin diseases, convulsions, diuretic, constipation, ophthalmic disorders, snake bite, etc.
Jackfruit is also known for its antifungal properties. Trindade et al. [79] found a chitin-binding lectin named jackin, which has the ability to inhibit the growth of Fusarium moniliforme and Saccharomyces cerevisiae. It also exhibited hemagglutination activity against human and rabbit erythrocytes [79].
According to a study carried out by Fernando et al. [72], the hot water extract of jackfruit leaves significantly improved glucose tolerance in the normal subjects and the diabetic patients when investigated at oral doses equivalent to 20 g/kg. (Ranasinghe 2019)
Versatile Culinary Uses for Jackfruit
Ripe Jackfruit and Unripe Jackfruit are both amazing ingredients, offering a wide range of culinary uses. Ripe Jackfruit features a sweet, tropical taste wheras the unripe Jackfruit has a much milder taste.
Taste and Texture
Ripe Jackfruit: When ripe, jackfruit becomes sweet and has a flavor that is often compared to a combination of fruits, including bananas, pineapples, and mangoes. The texture is soft and somewhat fibrous, and the fruit emits a strong, sweet fragrance. The flesh (or bulbs) of ripe jackfruit is typically bright yellow to golden in color.
Unripe Jackfruit: Unripe, or young, jackfruit has a more neutral taste, resembling more of a vegetable than a fruit. It’s not sweet, has very little to no distinct smell, and its texture is comparably firmer, making it more adaptable to being cooked in various savory dishes. The color of the flesh is usually a pale green to light yellow.
Culinary Uses
Ripe Jackfruit: Due to its sweetness, ripe jackfruit is often eaten fresh or included in desserts. It’s also used to make jams, jellies, and various sweet concoctions. In some regions, the seeds of the ripe jackfruit are boiled, roasted, or turned into flour.
Ripe jackfruit truly stands out in the realm of tropical fruits, thanks to its many uses. It enhances both savory and sweet dishes, offering a one-of-a-kind taste and texture. Whether it’s in curries, chutneys, or desserts, it should be a staple for those keen on tropical flavors.
Unripe Jackfruit: The neutral flavor and meat-like texture of unripe jackfruit make it a popular meat substitute in vegetarian and vegan recipes. It can be used in a wide range of dishes, such as curries, tacos, and burgers. Unripe jackfruit absorbs flavors well, making it versatile for culinary experimentation.