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Nutritional Value of Jackfruit
It contains high amount of nutrient like vitamin, minerals, electrolytes,phytonutrient
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Jackfruit comes from mulberry family. It has thorny projections outside and soft fleshinside which is intensely sweet and delicious in taste. It is typically found in South East Asia and finds its origins in India. Thailand and Vietnam are the largest producers and exporters of this fruit. Jackfruit is found in many varieties across countries and continents and is classified based on the softness of its flesh.Jackfruit’s flesh is very high in fiber content. The taste and texture makes it a great fruit for jams, chutneys, candies, cakes and other sweet preparations. Unripe raw jackfruit is used in savory dishes and is cooked in gravies and spicy curries. The texture of unripe jackfruit is like mutton and so is its taste when cooked in spices which makes it popular amongst vegetarians and non-vegetarians alike. The seeds of Jackfruit are also eaten in boiled form as a snack in some countries.It is a healthy fruit with almost no fats but high energy. The taste and preparations make it a delectable fruit which is not too hard to include in the diet. Unfortunately many countries get only canned jackfruit stored in sugar syrup or brine which is not as healthy as out-of-tree fruit. But this fact should not keep you from eating and enjoying this gorgeous fruit even if it is out of the can.Scientific name: Artocarpus heterophyllus
Nutritional Value of Jackfruit
It contains high amount of nutrient like vitamin, minerals, electrolytes, phytonutrients, carbohydrate, fiber, fat and protein. Jackfruit is a good source of calorie but contains no cholesterol or saturated fats. The nutrition chart below gives detailed picture of Jackfruit’s nutrient count.
Energy 95 Kcal
Carbohydrates 23 gms
Sugar 19.08 gms
Dietary Fibre 1.5 gms
Fats 0.64 gms
Protein 1.72 gms
Vitamin A 5 ug
Beta Carotene 61 ug
Lutein Zeaxanthin 157 ug
Vitamin B1 0.105 mg
Vitamin B2 0.055 mg
Vitamin B3 0.92 mg
Vitamin B5 0.235 mg
Vitamin B6 0.329 mg
Vitamin B9 24 ug
Vitamin C 13.8 mg
Vitamin E 0.34 mg
Calcium 24 mg
Magnesium 29 mg
Iron 0.23 mg
Phosphorus 21 mg
Potassium 448 mg
Zinc 0.13 mg
Jackfruit is rich in vitamins and minerals. Vitamin B5 content in Jackfruit fulfills about 25% of our daily requirement. Apart from Vitamin B5 Jackfruit is also a rich source of Vitamin C, Magnesium and Potassium. The fat content of Jackfruit is very low at just about 0.64 grams. Though water is not a nutrient but it is pertinent to mention that Jackfruit is made up 80% of water.Health Benefits of Jackfruit
Jackfruit contains high amount of carbohydrate and calorie that provides energy instantly. It is rich in antioxidants which protect from cancer, ageing and degenerative disease. Due to rich antioxidants it is good for eye sight and protect from conditions like cataract and macular degeneration. It is a good source of potassium which maintains fluid and electrolyte level in balance. Also it improves bone and skin health.1. Optimizes Immune functionAnti-oxidants are required by the body for scavenging free radicals. These are produced when oxygen reacts with certain molecules and kick starts a chain reaction which damages cell membranes and even DNA.These free radicals have been associated with natural processes like ageing, skin wrinkling, increased vulnerability to infections and diseases and more serious conditions like cancer and tumors. Vitamin C is a natural anti-oxidant but since it is water soluble and is not found in our bodies, you need to consume it through dietary sources.Jackfruit is an excellent source of Vitamin C with a high content of 13.8 mg per 100 grams. Studies have shown that Vitamin C is a better anti-oxidant than compounds like Meth anol and Ethanol. This makes vitamin C very effective against the free radicals in the body. The purification of our body by ridding it of free radicals increases immune system function. It increases immunity to protect against common diseases like cough, cold and flu. It has also been found to form a strong resistance against infections.
Wrap up: Jackfruit is a high grade anti-oxidant owing to dense concentration of vitamin C. It strengthens immune function and protects from could, cold, flu, infections and critical conditions like Cancer and tumors.
2. High Energy Source
If you are looking at quick energy boost than very few fruits come close to Jackfruit. Jackfruit contains high amount of carbohydrate and calorie but hardly any companion fat. It contains a healthy amount of simple sugar like fructose and sucrose that are easily digested by our bodies. The sugar in Jackfruit is not only easy to digest but also comes from a category called “Slowly Available glucose” or SAG. This releases the glucose in our body in a restrained manner and therefore reduces the glycemic index of Jackfruit.
In simple words, diabetic people suffering from high sugar levels and sugar spikes can enjoy this deliciously sweet fruit without worrying about the glucose levels. However, if Jackfruit is regular part of your diet than make sure you add some physical activity to your routine to aid the digestion.
Wrap Up: Jackfruit is a powerhouse of energy. It can lend a quick boost of energy without disturbing the sugar levels in the body significantly.
3. Maintains Blood Pressure and Cardiovascular health
Potassium is one of the most important components that regulate blood pressure. Our body needs about 4700 milligrams of Potassium in a day. Optimum balance of potassium is key to controlling the right amount of sodium in our body. Potassium deficiency can make your sodium levels spiral out of control leading to substantial damage to heart and the arteries. Apart from this functionality, potassium is responsible for coordinating and maintaining muscle function which includes heart muscles as well.
Jackfruit contains good amount of potassium which is about 10% of our daily requirement. The ideal levels of potassium is required to maintain fluid level i.e. to balance electrolyte also. All these different functions of potassium helps in maintaining ideal blood pressure and reduces the risk of stroke and heart attack.
Wrap Up: Potassium controls sodium, maintains the electrolyte balance along with regulating muscle function. All these roles make potassium a very healthy food for arresting high blood pressure and maintaining health of your heart.
See also: Cayenne Pepper Health Benefits You Must Enjoy
4. Improves Digestion
When you open up a Jackfruit and take a look at its flesh, it clearly shows a lot of soft fiber. This fiber is not just for show but actually does convert itself into important and significant amount of roughage. Jackfruit has 1.5 grams of roughage per 100 grams of serving which is considered excellent. Dietary fiber makes for a laxative which adds bulk to your stools and soften them up. Both of these factors make it easy for your body to push them through the Anal passage. Thus it improves digestion and prevents constipation.
Jackfruit contains both Soluble and insoluble fiber with soluble content of 25% of the total fiber. Soluble fiber is the one which is digested in our body and provides energy whereas insoluble just passes through the Gastrointestinal tract. The insoluble fiber actually adds bulk to stools and make for an expeditious exit. It keeps the tracts clean and reduce a build up in the intestines.
Wrap Up: The high fiber content in Jackfruit aids healthy digestion and an effective excretion which keeps the gastrointestinal tract clean and healthy.
5. Colon Cancer and Piles
Colon cancer is caused when there is damage to colon at cellular level and these altered cells continue to divide rapidly even when there is no requirement of new cells. Eventually they destroy the normal cells and also tend to travel to other parts of the body through blood stream. Colon cancer appears in its early stages as polyps in the colon lining and take a full blown cancerous form as it progresses.
Fruits like Jackfruit that are high on anti-oxidants help to clean toxins from the colon, keeping it in a good and healthy shape. Though it does not treat the cancer itself but can definitely help in reducing the risk of developing this condition.
It also helps in alleviating and preventing piles. Piles are Hemorrhoids in the anal area and are basically made of swollen blood vessels. It is a very painful condition and critical cases experience bleeding and excruciating pain while passing stools. One of the main causes of Piles is Chronic Constipation. Jackfruit prevents constipation due to its high fiber content and can help alleviating the symptoms.
Wrap Up: Jackfruit contains dietary fiber that reduces the effects of toxin in the colon and protect from colon cancer. Additionally its constipation preventing properties prevent piles.
6. Vitamin A for Vision
Jackfruit contains Vitamin A and its equivalent in form of Beta Carotene and Lutein Zeaxanthin. Beta Carotene gets synthesized and converts itself into Vitamin A. Vitamin A is an important nutrient for eye health. It is an anti-oxidant that improves the vision and protects the eye from from damage.
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Hard on the outside, sticky on the inside. Fight your way through the gooey mess and you’ll get to the yellow, sweet part of the fruit that is much yearned for. But there’s more to the jackfruit, and Chennai now has an opportunity to discover all that.
“We present the whole experience of the jackfruit. But I don’t mean the ripe, yellow ones. Those only make for five per cent of the fruit used to prepare what we will have available. Most of the food sold will be made from tender, raw jackfruit or the recently ripened ones,” says Unni Tharakan, one of the organisers of the Chennai Jackfruit Festival.
The three-day affair, commencing May 1, will showcase around 90 products made from the fruit — jams, pickles, pappads, pudding, puttu, payasam, chips, cakes, cupcakes, ice-creams and much more. “Most of the products at the festival are made by individual producers and rural self-help societies,” says Unni and adds that products are sourced from Shillong, Ratnagiri, Pallakad and many other places across the country. Live food counters at the festival will dish up unni appam, kumbil appam, adai, spring rolls, sandwiches, cutlets, bondas, bajjis, biryani, pazhampuri, masala dosa and more, all made from jackfruit.
At the end of each day, will be the highlight of the festival — a spread of over 20 dishes made from jackfruit. The buffet, which starts at 6 p.m., has limited seats and is priced at Rs. 450 per person. Everything else, open to the public, is for sale from 11.30 a.m. to 8.30 p.m. The festival is organised by a group of over 30 people who wanted to raise funds for the Mother Teresa Charitable Trust through a food festival. “We thought we should introduce people to something they wouldn’t have tasted much of, and that’s how we decided on celebrating the jackfruit,” explains Unni. He adds that in Kerala, where jackfruit trees are abundant, about 90 per cent of the fruits fall to the ground, over-ripe and unfit for use. Says Rahul Chelat, another organiser, “Jackfruit wastage in the country costs around Rs. 2,000 crores every year. If properly managed, it will fetch that much more income to the country.”
The fruit, which is available for close to 10 months every year in different parts of the country, has much scope for innovation. While they stuff the fruit in tacos and serve it alongside salsa to give it a Mexican twist, they also host many other products — from the appam to the pappadam — with a touch of local flavour. The ripe, sweet fruit will also be available for sale in packets, along with a variant that’s supplemented with sweet fillings.
“We thought why not promote this humble fruit, show people how it can be used on an everyday basis and introduce Chennai to all the products that have been made from it,” says Rahul.
There’s much to be discovered about the jackfruit — it’s texture, once marinated and cooked, makes it a substitute for meat; according to recent studies, the tender fruit is said to manage sugar levels, is rich in vitamins, calcium and protein and prevents colon cancer; it’s an ingredient used in many south Asian cuisines like Vietnamese, Thai, Indonesian; and there are over a hundred products that can be made from the single fruit, many of which will be available for sampling and take-away at the festival.
The Chennai Jackfruit Festival will be held at Chennai Trade Centre.