New Delhi: There’s a saying that we often fail to value what we have in abundance, and nothing proves it more than the humble jackfruit. Except for city apartments and urban homes with limited space, most houses across Kerala still boast at least one jackfruit tree in their backyard. Yet, many people don’t even realise that this tropical giant has its special day: World Jackfruit Day, observed every year on July 4.

Did you know that jackfruit is the national fruit of Sri Lanka and Bangladesh? It is also the state fruit of both Kerala and Tamil Nadu. With an impressive lifespan of 60 to 70 years, this majestic tree finally got its due recognition in 2016 when an international day was dedicated to it. Later, in 2018, Kerala officially declared jackfruit as its state fruit.

From traditional chakka puzhukku ( jackfruit mesh) and chakka ada to modern twists like jackfruit biryani, pickles, shakes, masala dishes, pizzas, cakes and even ice creams, the culinary possibilities are endless.

Nutritionists fondly call it an ‘intelligent fruit’ for good reason: except for its outer thorny skin, every part is edible and loaded with nutrients. Jackfruit is rich in vitamin A, vitamin C, and B vitamins (like B6), protein, fibre, potassium, magnesium, zinc, and copper. It is also high in antioxidants and minerals such as calcium and iron, and the dietary fiber it contains supports healthy digestion.

Unripe tender jackfruit, semi-ripe jackfruit, and fully ripped ones all differ in both taste and nutritional benefits. On this International Jackfruit Day, let’s learn more about the many health benefits this amazing fruit offers.”

Health benefits of consuming jackfruits:

1. Boosts Immunity: The vitamins A and C in jackfruit strengthen the body’s immune system. Antioxidants like carotenoids, polyphenols, flavonoids, and vitamin C help neutralise free radicals that could cause cancer and other chronic diseases. Its natural antimicrobial properties may help the body fight bacteria and viruses.

2. Boosts cardiac health: Jackfruit’s potassium, fiber, and antioxidants are good for the heart. These nutrients help lower blood pressure, reduce bad (LDL) cholesterol, and increase good (HDL) cholesterol, all of which contribute to better cardiovascular health.

3. Combats anemia and strengthens bones: Iron and B vitamins in jackfruit improve hemoglobin levels, helping to prevent anaemia. Magnesium and calcium help strengthen bones and reduce the risk of osteoporosis.

4. A Diabetic-friendly option: Tender, unripe jackfruit has a low glycemic index and is rich in fiber, making it a good choice in moderation for people with diabetes. Some studies suggest that jackfruit can help improve glucose tolerance, but it is important to remember that ripe jackfruit is naturally sweet and should be consumed sparingly by diabetics. It is always better to consult a nutritionist before making any major dietary changes.

5. Helps digestion: Jackfruit is packed with dietary fiber, which supports healthy digestion and prevents constipation. Its prebiotics nourish the good bacteria in your gut, improving nutrient absorption and potentially lowering the risk of colon cancer.

6. Supports eye health and skin care:

Jackfruit’s vitamin A and antioxidants promote healthy eyesight and may help prevent night blindness. Its nutrients also help wounds to heal faster and keep skin, hair, and muscles healthy.

7. Helps improve sleep quality: The presence of magnesium in jackfruit helps promote better sleep and relaxation.

Important points to remember:

People with kidney-related issues should limit jackfruit intake because its high potassium content can raise blood potassium levels, leading to hyperkalemia — a condition that can cause breathing difficulties, fatigue, and even heart problems.

Pregnant women, breastfeeding mothers, and the elderly should be conscious as over-consumption of jackfruits might cause acidity, indigestion, or loose motion. Those who are diabetic should be mindful of ripe jackfruit as its natural sugars can spike blood sugar levels. Tender, unripe jackfruit is a safer option, but should still be eaten in moderation.