Jackfruit's Potential For Heart Health

Introduction 

Have you ever considered that a tropical fruit, like jackfruit, could hold the key to promoting a healthier heart and well-being?

Jackfruit (Artocarpus heterophyllus) can be described as a very large and heavy fruit - it is one of the largest tropical fruits consumed around the world. 

• Jackfruit originates in the Western Ghats of India and can be commonly found in other parts of the world, including Asia, Africa, and some regions in South America. 
• Jackfruit has gained popularity due to the fruit’s nutraceutical properties. These properties are bioactive compounds within the fruit that have potential health-promoting properties and may help manage and even prevent medical conditions!¹ 

Jackfruit is a good source of several nutrients and is rich in compounds that can help those with heart-related conditions such as high blood pressure, heart diseases, and strokes.¹ This article will explore the cardiovascular benefits of jackfruit!

Nutritional composition of jackfruit

Jackfruit contains a low number of calories, with 94 calories per 100g.¹  

The fruit consists of different types of nutritional components, including protein, fat, carbohydrates, and fibre. Different types of minerals, for example, potassium, calcium, magnesium, iron, zinc, and copper.²

A cup of sliced raw jackfruit (165g) can offer the following nutrients:³

It must be noted that depending on the variety and maturity stage of jackfruit, the chemical composition can differ. 

High fibre content

• High fibre content in jackfruit seed compared to the jackfruit pulp.⁴
• Incorporating jackfruit into your diet may contribute to promoting heart health. According to findings from various studies, individuals who consume high levels of fibre:⁵
  • Have a lower risk of developing heart diseases and stroke, ranging from 7-24%. 
  • Additionally, they can also lower their chances of getting sick or dying due to cardiovascular diseases by 17-28%
• Increased fibre intake may lower the risk of developing cardiovascular disease by reducing:⁵
  • low-density lipoprotein (LDL) cholesterol - ‘bad cholesterol’
  • blood pressure 
  • inflammation 

 Low in saturated fat and cholesterol 

• Consumption of saturated fat can raise LDL cholesterol, which can increase the risk of heart-related diseases.⁶ 
• Jackfruit contains minimal to no amounts of saturated fat and cholesterol³
• reducing saturated fat consumption and incorporating jackfruit into your diet can help lower cholesterol levels and promote heart health.

Antioxidant properties

• Jackfruit contains antioxidant properties that help protect our body from damage.^1,2
  • One of the antioxidants within the jackfruit is carotenoids. Carotenoids work as a pigment in the fruit, giving the jackfruit its colour during ripening - ‘the yellow colour’. 
  • Another example includes vitamins A and C - which are rich in jackfruit. 
• Antioxidants: they can delay or stop a process called oxidation which can produce too many ‘free radicals’, which can be harmful.^1,2
• Free radicals can cause:^7,8
  • Cell damage 
  • Disturbance in homeostasis
  • Increase oxidative stress  
  • Inflammation 
• This can contribute to the initiation and progression of heart diseases and atherosclerosis.⁸
• Antioxidant agents:⁸  
  • Protect you against the effects of free radicals 
  • Maintain the body’s internal balance
  • Help reduce oxidative stress 
  • Protect against inflammation  

Blood pressure regulation

• The consumption of small amounts of food containing potassium and high amounts of salt can elevate blood pressure. Hence increasing and including food containing potassium in your diet can help regulate blood pressure.⁹
• Jackfruit contains potassium, which can reduce the effects caused by sodium and help regulate blood pressure by reducing the levels.^1,9
  • Lowers the risk of heart disease development and stroke.⁹
• A research study wanted to compare whether potassium intake affects heart health in men and women. The research investigated the effects in men and women by comparing a group with the highest potassium intake to those with the lowest potassium intake.¹⁰
  • The group of men and women who had the highest potassium intake had a reduced risk of developing heart disease and stroke by 7% and 11%, respectively, compared to low potassium intake.¹⁰

Management of diabetes

• Jackfruit has a low glycaemic index¹¹ 
• Individuals with diabetes are at risk of heart failure because of elevated blood sugar, blood pressure levels, too much LDL cholesterol and low HDL cholesterol levels that can contribute to the impairing of blood vessels and the nerves regulating the heart, damaging and hardening of artery walls.¹²
• Low glycaemic index food can help:^13,14,15
  • Manage glycemic levels and improve blood lipid profile (cholesterol), especially for individuals diagnosed with type 2 diabetes.
  • Can help reduce blood pressure post-meal.
  • Reduce LDL cholesterol levels.
• A research study found that individuals who consumed a diet characterised by a low glycaemic index and glycaemic load had a lower risk of heart-related conditions and death than those with diets characterised by a high glycaemic index and glycaemic load.¹⁶

Considerations and precautions  

• May not be suitable for individuals with birch pollen or latex allergy.^17,18 Jackfruit is generally safe for most people, but there are case reports that individuals can experience anaphylaxis reactions to Jackfruit, especially those with birch/pollen allergies^17,18
• Ensure you are incorporating a variety of food and fruit into your diet. Jackfruit, though nutritious, should be part of a diverse and balanced diet 

Summary

Jackfruit is a good addition to meals:

• Packed with high fibre content, it helps maintain healthy cholesterol levels. 
• Its low saturated fat and cholesterol content may contribute to cardiovascular wellness. 
• The antioxidant properties of jackfruit further support heart health by combating oxidative stress. 
• Rich in potassium which can help regulate blood pressure. 
• Its low glycemic index makes it a favourable choice for managing blood sugar levels. 

Combining jackfruit consumption with a diverse range of nutrient-rich foods is advisable to maximise the benefits. Moreover, maintaining a balanced diet is crucial for overall heart health.