The jackfruit: A superfood source of vitamin C, fiber and other nutrients

02/14/2025 / By Zoey Sky

Jackfruit (Artocarpus heterophyllus), known as the “miracle fruit” or “vegetable meat,” is a tropical superfood celebrated for its versatility and health benefits.
Ripe jackfruit has a sweet, tropical flavor, while unripe jackfruit has a neutral taste and meat-like texture, making it a popular plant-based substitute for pulled pork or chicken in vegan and vegetarian dishes.
Originating in the Western Ghats of India, jackfruit spread to Southeast Asia, Africa and South America.
Jackfruit is rich in vitamins (especially vitamin C), minerals (potassium and magnesium), dietary fiber and phytonutrients like flavonoids and carotenoids.
Jackfruit’s adaptability shines in diverse dishes, from savory options like jackfruit tacos and sweet treats like smoothie bowls and desserts.

The jackfruit (Artocarpus heterophyllus), often referred to as the “miracle fruit” or “vegetable meat,” is a tropical superfood that has been gaining global recognition for its versatility, nutritional richness and potential health benefits.

Known by various names across cultures — kathal in Hindi, nangka in Malay and langka in Filipino — this colossal fruit has been a staple in South and Southeast Asian cuisines for centuries.

With its unique flavor, impressive nutrient profile and adaptability in both sweet and savory dishes, jackfruit is a culinary and nutritional powerhouse worth exploring.

The jackfruit: A closer look

Jackfruit is unmistakable in appearance. It is the largest tree-borne fruit in the world, with some specimens weighing up to 80 pounds. Its exterior is a spiky, greenish-yellow rind, while the interior reveals golden-yellow bulbs of flesh encasing large seeds.

The texture of ripe jackfruit is often compared to a blend of mango and pineapple, with a sweet, tropical flavor.

On the other hand, unripe jackfruit has a neutral taste and a meat-like texture, making it a popular plant-based substitute for pulled pork or chicken in vegan and vegetarian dishes.

Historical and cultural significance

Jackfruit’s origins can be traced back to the rainforests of the Western Ghats in India, where it has been cultivated for over 3,000 years. Historical records suggest that it was later introduced to Southeast Asia, Africa and parts of South America.

Today, it thrives in tropical climates, with India, Bangladesh, Thailand, Indonesia and the Philippines being among the largest producers.

The fruit’s resilience and ability to grow in diverse conditions have earned it the nickname “poor man’s fruit” in some regions, as it provides a reliable source of nutrition in areas prone to food insecurity.

Nutritional composition and phytonutrients

Jackfruit is not only a culinary delight but also a nutritional treasure trove. It is rich in essential vitamins, minerals and phytonutrients, which are plant compounds known for their health-promoting properties.

Among the phytonutrients found in jackfruit are flavonoids, carotenoids and lignans, all of which have antioxidant and anti-inflammatory effects. These compounds help combat oxidative stress, a key factor in aging and chronic diseases. (Related: Seasonal greens powders to help you maintain optimal winter nutrition.)

Jackfruit is also an excellent source of vitamin C, potassium, magnesium and dietary fiber. Its high fiber content supports digestive health, while its low glycemic index makes it a suitable option for individuals managing blood sugar levels.

Additionally, the fruit contains small amounts of protein and healthy fats, making it a well-rounded addition to any diet.

Health benefits and potential therapeutic uses

The nutrient-dense profile of jackfruit lends itself to a variety of health benefits, such as:

Heart health – The potassium and magnesium in jackfruit help regulate blood pressure, while its antioxidants reduce inflammation and oxidative stress, both of which are linked to cardiovascular disease.
Immune support – The high vitamin C content of jackfruit can support healthy immune function, helping your body fend off infections and illnesses.
Digestive health – The fiber in jackfruit promotes regular bowel movements and supports a healthy gut microbiome, reducing the risk of constipation and irritable bowel syndrome (IBS).
Blood sugar management – Jackfruit’s low glycemic index and fiber content help stabilize blood sugar levels, making it a beneficial food for individuals with diabetes or insulin resistance.
Cancer prevention – The phytonutrients in jackfruit, particularly flavonoids and carotenoids, have been studied for their potential to inhibit the growth of cancer cells and reduce the risk of certain cancers.

Culinary applications and recipe ideas

Jackfruit’s adaptability in the kitchen is one of its most appealing qualities. Here are a few recipe ideas that showcase its versatility:

Jackfruit curry – A traditional South Indian dish featuring ripe or unripe jackfruit cooked in a coconut-based curry with aromatic spices.
Jackfruit tacos – Use shredded unripe jackfruit as a meat substitute, seasoned with spices like cumin and paprika and served in soft tortillas with fresh toppings.
Jackfruit pulled “pork” sandwiches – Slow-cook unripe jackfruit with barbecue sauce and serve on whole-grain buns with coleslaw.
Jackfruit smoothie bowl – Blend ripe jackfruit with bananas and coconut milk, then top with granola, nuts and fresh berries for a tropical breakfast treat.
Jackfruit dessert – Combine ripe jackfruit with coconut milk, tapioca pearls and palm sugar to create a creamy, sweet pudding.

Jackfruit is more than just a tropical curiosity. It is a nutrient-dense superfood with a rich history and a promising future. Its unique flavor, impressive health benefits and culinary versatility make it a valuable addition to any diet. As global interest in plant-based eating continues to grow, this ancient fruit is poised to become a modern staple.

This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern.

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Watch this clip and learn how to make a delicious jackfruit vegan “beef” stew.

This video is from the CookingIna channel on Brighteon.com.