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Raw jackfruit, also known as "nangka" in some regions, is the unripe or green stage of the jackfruit tree's fruit. Native to the tropical regions of Southeast Asia, jackfruit is the largest tree-borne fruit in the world, known for its enormous size and unique flavour.
Raw jackfruit is highly versatile and used in various culinary applications. In many Asian countries, it is a popular ingredient in both savoury and sweet dishes. It is often cooked as a vegetable or used as a meat substitute in vegetarian and vegan recipes due to its meaty texture when cooked.
Raw jackfruit is lower in calories compared to cooked jackfruit. This is because cooking processes, such as boiling or roasting, can cause some water loss, resulting in a more concentrated calorie content. However, the calorie difference is relatively minor. Raw jackfruit tends to have slightly higher fibre content compared to its cooked counterpart. Fibre is essential for maintaining a healthy digestive system and promoting feelings of fullness.
Cooking jackfruit can slightly reduce the vitamin C content due to heat sensitivity, but it is still a good source of this vitamin. On the other hand, some nutrients may become more accessible and bioavailable through cooking, enhancing their absorption in the body.
Health Benefits Of Raw Jackfruit:
1. Nutrient Rich Powerhouse
Raw jackfruit is truly a nutrient-rich powerhouse, offering a multitude of health benefits. This remarkable fruit is an excellent source of dietary fibre, which aids in digestion, promotes satiety, and helps maintain a healthy weight. It also contains a range of essential vitamins and minerals, including vitamin C, vitamin A, potassium, magnesium, and iron. Vitamin C boosts the immune system, promotes collagen production, and acts as an antioxidant, protecting the body against harmful free radicals. Potassium is crucial for maintaining proper heart function and regulating blood pressure. Magnesium supports bone health, muscle function, and energy production. Additionally, raw jackfruit contains antioxidants and phytonutrients that have anti-inflammatory and anti-cancer properties, contributing to overall well-being. Incorporating raw jackfruit into your diet can provide a significant boost to your nutritional intake and contribute to a healthier, more vibrant life.
2. Versatile Meat Alternative
Raw jackfruit is not only a versatile meat alternative but also offers several health benefits. Jackfruit contains a good amount of dietary fibre, which aids digestion, promotes regular bowel movements, and helps maintain a healthy weight. It is also a great source of vitamin C, an essential nutrient known for its immune-boosting properties and antioxidant benefits that protect the body against free radicals. Additionally, jackfruit is rich in potassium, a mineral that supports heart health and helps maintain healthy blood pressure levels. The presence of phytonutrients and antioxidants in jackfruit further contributes to its anti-inflammatory and anti-cancer properties. By incorporating jackfruit into your diet as a meat alternative, you can enjoy these health benefits while savouring its meaty texture and delightful taste.
3. Sustainable and eco-friendly choice
One of the significant health benefits of raw jackfruit is its status as a sustainable and eco-friendly choice. Incorporating raw jackfruit into your diet not only supports your well-being but also contributes to environmental conservation. Jackfruit trees are highly productive, with each tree yielding a large number of fruits. They require minimal water, fertiliser, and pesticides compared to other crops, making them environmentally friendly. It is a great source of dietary fibre, which aids in digestion, promotes a healthy gut, and helps prevent constipation. The fruit is low in calories and contains no cholesterol or saturated fats. It is rich in essential vitamins and minerals such as vitamin C, potassium, magnesium, and vitamin B6. The high fibre content of raw jackfruit can help manage weight by promoting a feeling of fullness and reducing overall calorie intake. It also assists in maintaining blood sugar levels by slowing down the absorption of sugars in the bloodstream.
4. Helps in weight loss
Raw jackfruit can be a valuable addition to a weight loss diet due to its low calorie and high fibre content. As mentioned earlier, raw jackfruit is relatively low in calories, which means you can enjoy a satisfying portion without consuming excessive energy. This is beneficial for creating a calorie deficit, which is necessary for weight loss. The high fibre content of raw jackfruit is another factor that supports weight loss efforts. Fibre provides bulk to your meals, promoting feelings of fullness and reducing hunger cravings. It also slows down digestion, preventing rapid spikes in blood sugar levels and helping to maintain stable energy levels throughout the day. By keeping you fuller for longer, fibre can aid in portion control and prevent overeating, ultimately contributing to weight management. It promotes regular bowel movements, prevents constipation, and supports gut health. When your digestive system is functioning optimally, it can better absorb and utilise nutrients from other foods, ensuring overall nutritional balance.
5. Good for eye health
Raw jackfruit is a nutritious fruit that can contribute to good eye health. It contains several vitamins and antioxidants that support optimal vision and protect the eyes from oxidative stress and damage. One important nutrient found in raw jackfruit is vitamin A. This vitamin plays a crucial role in maintaining healthy eyesight and preventing age-related macular degeneration (AMD) and other eye disorders. Vitamin A is a key component of rhodopsin, a protein in the retina that helps with low-light vision. Including raw jackfruit in your diet can help ensure an adequate intake of vitamin A to support optimal eye function. Raw jackfruit is rich in vitamin C, which is a powerful antioxidant. Antioxidants help protect the eyes from free radicals, unstable molecules that can cause cellular damage and contribute to eye diseases such as cataracts and AMD. Vitamin C also promotes collagen production, which is essential for the health of blood vessels in the eyes and helps maintain the structural integrity of the cornea.
