10 Ripe Jackfruit Benefits You Didn’t Know About & 3 Delicious Dishes to Savour

Readers, you must have seen or heard about the Bollywood movie "Kathal: A Jackfruit Mystery," in which a quirky story revolves around the theft of prized jackfruits, which shows how much this fruit is loved in Indian culture.

It was always a showstopper, from its grand size to its meaty texture. The ripe jackfruit is hailed as "vegan meat," but that is more than just a food tag. It is full of nutrients and flavours in one buffet. It's the OG multitasker in your diet!

Wanna know why it’s a big deal? For starters, ripe jackfruit nutrition is unmatched—it’s full of fibre, protein, and antioxidants. Plus, the jackfruit vitamins and minerals like potassium and vitamin C make it a pro at boosting your heart health and immunity. Oh, and despite its richness, the calories in jackfruit are surprisingly diet-friendly.

In this blog, we’re dishing out 10 amazing ripe jackfruit benefits that will make you go, “Where has this been all my life?” And to sweeten the deal, we’ll share 3 drool-worthy ways to savour jackfruit ripe like a true foodie. Let’s go!

Table Of Contents 

1. Ripe Jackfruit Nutritional Value

2. 10 Surprising Ripe Jackfruit Benefits You Probably Didn’t Know!

3. 3 Delicious Ripe Jackfruit Recipes 

4. The Final Say 

5. FAQs

6. References 

Ripe Jackfruit Nutritional Value

Jackfruit, scientifically known as Artocarpus heterophyllus, belongs to the Moraceae family and is native to tropical regions of Asia, particularly India, Bangladesh, and Sri Lanka. This evergreen tree can grow up to 15-20 meters tall and produces the largest tree-borne fruit in the world, which can weigh up to 35 kg (about 77 pounds) and reach lengths of 60 cm (approximately 24 inches). 

The fruit is characterised by its bumpy rind and sweet, fibrous flesh that surrounds numerous seeds. Jackfruit is not only popular in South and Southeast Asia as a staple food but has also gained recognition globally as a meat substitute in vegetarian and vegan diets for weight loss due to its texture when cooked.

The following table summarises the nutritional value of ripe jackfruit per 100 grams:

How Many Calories Are Present In Ripe Jackfruit?

In terms of calorie content, ripe jackfruit contains around 95 calories per 100 grams. This means that the fruit is a relatively low-calorie food choice compared to most fruits, yet it does contain necessary nutrients such as carbohydrates, fibre, and vitamins.

Also Read: 10 Health Benefits of Kiwi Fruit And Surprising Side Effects 

10 Surprising Ripe Jackfruit Benefits You Probably Didn’t Know!

Let’s have a look at the following ripe jackfruit benefits: 

1. Rich in Antioxidants for Cellular Protection

Ripe jackfruit is loaded with phytonutrients like carotenoids, flavonoids, and phenolic compounds that act as potent antioxidants. These compounds neutralise free radicals, preventing oxidative stress that leads to DNA damage, protein oxidation, and inflammation. Hence, because of its nutrient content, ripe jackfruit benefits by reducing the prevalence of chronic diseases, including heart disease and cancer.

2. Supports Heart Health

Jackfruit is a potassium-rich fruit which helps manage blood pressure by levelling sodium content in the body. This reduces strain on blood vessels and lowers the risk of strokes and heart disease. Vitamin B6 in jackfruit also decreases homocysteine levels, a major risk factor for cardiovascular issues.

3. Boosts Immune Function

Being a vitamin C-rich food, ripe jackfruit enhances the production of white blood cells to power up the immune system. It also helps in the production of collagen, which maintains the integrity of the skin and accelerates wound healing. This reduces the chances of infections.

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4. Promotes Digestive Health

The dietary fibre in jackfruit acts as a natural laxative, which helps smooth bowel movements and does not cause constipation. It reduces the risk of colon cancer by reducing exposure to toxins in the colon. Fibre stimulates the growth of the healthy gut microbiome and supports digestion and gut health in general.

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5. Antidiabetic Properties

The jackfruit contains bioactive flavonoids that enhance glucose tolerance. Hot water extracts of jackfruit leaves have been demonstrated to increase insulin sensitivity and reduce the levels of blood sugar, thereby helping in the treatment of diabetes.

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6. Fights Inflammation

Flavonoids found in jackfruit help prevent proinflammatory mediators like cytokines from the immune cells from being released, thus bringing down the inflammatory response which is associated with diseases like osteoarthritis, rheumatoid arthritis, heart disease, and other chronic diseases naturally.

7. Aids in Cancer Prevention

The phytonutrients present in jackfruit are lignans, isoflavones, and saponins. They have chemoprotective properties by which they inhibit the formation of cancer cells, especially for cases of lymphoma and stomach cancer, through neutralising carcinogens and reducing cellular mutations. These ripe jackfruit benefits make it one of the best anti-cancerous fruits. 

8. Improves Bone Health

Jackfruit is rich in magnesium, an essential mineral for calcium absorption. This strengthens bones and reduces the risk of osteoporosis. Additionally, potassium in jackfruit minimises calcium loss from the body, further supporting bone density and health.

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9. Protects Skin and Fights Ageing

Vitamin C in jackfruit fights off oxidative damage that is due to ageing and exposure to sunlight. It aids in the production of collagen, thus maintaining skin elasticity and wrinkles. The antioxidant property helps protect the skin from environmental stressors and makes eating rip jackfruits one of the simplest yet effective anti-ageing home remedies. 

10. Offers Antibacterial and Antifungal Protection

Compounds like jackin, found in jackfruit, possess powerful antimicrobial activity against various fungi and bacteria, especially the development of Fusarium moniliforme and Saccharomyces cerevisiae; thus, it save the human body from infection.

Also Read: Top 9 Winter Fruits For Weight Loss And Healthy Fruit Diet! 

3 Delicious Ripe Jackfruit Recipes 

Here are three delicious and healthy recipes featuring ripe jackfruit, along with their ingredients and methods of preparation.

1. Fresh Ripe Jackfruit Smoothie

This nutrient-rich superfood smoothie is going to be the holy grail for weight loss: 

Ingredients For This Healthy Ripe Jackfruit Recipe 

• Fresh, Ripe Jackfruit - 2 Cups

• Whole Bananas (approximately 7 inches) - 2

• Chopped Celery - 1 Cup

• Fresh Coconut - 1/4 Cup

• Coconut Water - 1 1/4 Cups

  
  

Method of Preparation: 

1. Place all ingredients in a blender.

2. Blend until smooth, about 30 seconds.

3. Divide into two large glasses or bowls.

4. Optionally, top with blackberries, dried coconut, and toasted pine nuts before serving.

2. Jackfruit Dosa

Try this amazing breakfast for weight loss: 

Ingredients For This Healthy Ripe Jackfruit Recipe 

• Raw Rice (Sona Masoori) - 1 Cup

• Chopped Ripe Jackfruit - 1.5 Cups

• Grated Coconut - 2 Tbsp

• Salt - to taste

• Ghee - for cooking

• Water - as needed

  
  

Method of Preparation: 

1. Soak the raw rice for a few hours and then grind it into a batter.

2. Add chopped ripe jackfruit and grated coconut to the batter.

3. Mix well and add salt to taste.

4. Heat oil or ghee in a pan, pour a ladle of batter and cook until golden brown on both sides.

5. Serve hot with chutney or sambar.

3. Jackfruit Halwa

This is a perfect homemade Indian snack for diabetes patients: 

Ingredients For This Healthy Ripe Jackfruit Recipe 

• Chopped Ripe Jackfruit - 4 Cups

• Jaggery (grated) - 3/4 Cup

• Slim Milk - 1.25 Cups

• Ghee - 2 Tbsp

• Green Cardamom - 3 pieces

• Cashews (split) - 1 Tbsp

• Raisins - 8 pieces

  
  

Method of Preparation: 

1. Separate the jackfruit pods from the ripe fruit and chop them.

2. In a pan, heat ghee and add the chopped jackfruit.

3. Pour in the slim milk and cook until soft.

4. Add jaggery and cardamom, stirring until well combined.

5. Cook until the mixture thickens, then top with roasted cashews and raisins before serving.

   
   

Also Read: 12 Must-Have Vitamin D-Rich Foods And Fruits to Achieve 100% Daily Intake. 

The Final Say 

To wrap it up, ripe jackfruit is more than just a tasty fruit—it’s a bundle of health and flavour! With its amazing ripe jackfruit nutrition, it’s packed with fibre, protein, and goodness for your body. The jackfruit vitamins and minerals like potassium and vitamin C help boost your health in so many ways. So, enjoy the many ripe jackfruit benefits and try those yummy dishes to make your meals both healthy and fun!

FAQs

1. Is ripe jackfruit good for diabetic patients?

Yes, ripe jackfruit can be beneficial for individuals with diabetes when consumed in moderation. It helps tackle sweet cravings and provides fibre, which aids digestion and stabilises blood sugar levels.

2. What is the ripe jackfruit glycemic index?

The glycemic index (GI) of ripe jackfruit ranges from 50 to 63, indicating a moderate impact on blood sugar levels. It can raise blood sugar but not as quickly as high-GI foods.

3. Is ripe jackfruit good for weight loss?

Ripened jackfruit is considered one of the good foods to eat to lose weight. It has low-calorie levels with high fibre content, which will make you feel full. Be mindful of the portion intake because it contains natural sugars.

4. What are the main jackfruit vitamins and minerals?

Jackfruit has many vitamins and minerals, like vitamin C, vitamin A, potassium, and dietary fibre, which are useful in maintaining healthy immunity and heart function. 

5. Can I eat jackfruit during pregnancy?

Yes, jackfruit can be consumed during pregnancy since it is rich in nutrition and provides all the vitamins and minerals needed by a pregnant woman. It should just be taken in moderation so that excess sugar is not consumed.

6. Does ripe jackfruit increase weight?

Ripe jackfruit does not inherently cause weight gain; it is low in calories but high in carbohydrates. Eating it in moderation as part of a balanced diet is key to managing weight.

7. Can ripe jackfruit be a good vegan meat?

Yes, ripe jackfruit is a meat substitute, as it can have a meaty texture when cooked. It absorbs flavours well and is popular in vegan and vegetarian dishes.

References 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC6339770/#:~:text=When%20compared%20with%20other%20tropical,minerals%20and%20vitamins%20%5B25%5D. 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC8862346/ 

• https://pubmed.ncbi.nlm.nih.gov/35144492/ 

  
  

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