Managing Stress With Breadfruit

Overview

Stress has long been recognised as a significant factor influencing mental health outcomes that range from anxiety to depression. A dietary solution is safely available for managing stress and looking beyond conventional techniques and pharmaceutical interventions. However, food is used as medicine and has ancient roots, including breadfruit, whose scientific name is Artocarpus altilis. "Artocarpus" is the genus, and "altilis" is the specific epithet that forms the binomial name for breadfruit. Using the scientific name helps ensure clarity and accuracy in biological classification. This tropical fruit is rich in nutritional value and potentially has therapeutic properties impacting mental well-being.¹

Breadfruit is a large, roundish, oval-shaped tropical fruit that belongs to the mulberry family. The appearance of breadfruit can vary slightly depending on the variety; the size ranges from 6 to 12 inches (15 to 30 centimetres) in diameter or larger. The skin is thick and somewhat leathery; when ripe, it may have a yellowish hue, while unripe breadfruit tends to have green skin with a matty or glassy appearance and slight indentations. When you cut open breadfruit, the interior is starchy, cream-coloured to pale yellow flesh. The flesh can have a fibrous texture with seeds, but some varieties are seedless. Ripe breadfruit emits a sweet aroma, signalling that it is mature and ready for consumption. However, breadfruit is often harvested and consumed at different stages of ripeness. The more ripped it is, the sweeter and softer it can be used for various culinary applications, including desserts across different cultures.^1,2

Nutritional content

Breadfruit is a rich source of complex carbohydrates, dietary fibre, and an array of essential vitamins and minerals for the body's physiological functions, with potential implications for stress management. The potent antioxidant vitamin C is crucial in mitigating oxidative stress. The antioxidant properties of vitamin C in breadfruit may contribute to reducing oxidative stress, potentially protecting brain cells from damage associated with chronic stress. Potassium is well known for maintaining electrolyte balance. Potassium aids in regulating blood pressure. Stress often correlates with increased blood pressure, and a diet rich in potassium, as provided by breadfruit, may contribute to cardiovascular well-being. As stress often correlates with elevated blood pressure, incorporating potassium-rich foods like breadfruit could contribute to cardiovascular health and indirectly impact stress responses. Breadfruit contains various B vitamins, including B6 and folate, vital for neurotransmitter synthesis. These neurotransmitters, such as serotonin and dopamine, play pivotal roles in mood regulation and can influence stress responses. B-complex vitamins, particularly B6 and folate, are essential for synthesising neurotransmitters. Adequate levels of these vitamins from breadfruit may support the production of neurotransmitters in mood regulation, potentially influencing stress resilience.^1,3

Breadfruit is also notable for its high fibre content, which serves as a substrate for the gut microbiome, the diverse community of microorganisms in the digestive tract. Both soluble and insoluble fibres in breadfruit act as prebiotics, nourishing helpful bacteria such as Bifidobacteria and Lactobacilli to flourish. These bacteria maintain a balanced gut microbiome by fermentation. Short-chain fatty acids (SCFAs), such as butyrate produced as a result, have been linked to various health benefits, including reduced inflammation and enhanced gut barrier function. The implications of a balanced gut microbiome extend beyond digestive health, intertwining with stress resilience and mental well-being.⁴

Potential challenges and considerations

It is essential to acknowledge that although breadfruit has nutritional benefits associated with stress management, potential drawbacks and limitations depend on factors such as ripeness, preparation methods, regional variations, and profile. Acknowledging this variability is crucial to managing expectations regarding its consistent impact on stress management.⁵ Genetic, metabolic, and lifestyle differences also affect how individuals process nutrients. It is essential, therefore, to recognise that what works for one person may yield different results for another. This means that individuals' responses to dietary interventions, including breadfruit, may vary.

Some individuals may have allergies or be sensitive to certain foods, including breadfruit. Before incorporating it into a stress management strategy, individuals should be mindful of potential adverse reactions and consult with healthcare professionals if necessary.^6,7

Recipe suggestions

Here are three recipes showcasing different ways to prepare breadfruit:

Breadfruit chips

Ingredients

• One medium-sized breadfruit (green or semi-ripe)
• Salt to taste
• Vegetable oil for frying

Instructions

1. Peel the breadfruit and slice it thinly. Ensure the slices are uniform for even cooking.
2. Heat vegetable oil in a deep pan or fryer to 350°F (175°C).
3. Fry the breadfruit slices in batches until they turn golden brown and crispy.
4. Remove the chips with a slotted spoon and place them on paper towels to absorb excess oil.
5. Sprinkle salt over the chips while they are still hot.
6. Allow them to cool, and enjoy your homemade breadfruit chips as a delicious snack.

Breadfruit curry

Ingredients

• One medium-sized breadfruit (ripe)
• One onion, finely chopped
• Two tomatoes, chopped
• Two cloves garlic, minced
• 1-inch ginger, grated
• One teaspoon of curry powder
• One teaspoon of ground turmeric
• One teaspoon of ground cumin
• One teaspoon of ground coriander
• Coconut milk (1 cup)
• Salt and pepper to taste
• Fresh coriander leaves for garnish

Instructions

1. Peel and dice the ripe breadfruit.
2. In a pot, sauté onions, garlic, and ginger until fragrant.
3. Add curry powder, turmeric, cumin, and coriander. Stir well.
4. Add chopped tomatoes and cook until they break down.
5. Add diced breadfruit to the pot and coat it with the spice mixture.
6. Pour coconut milk, season with salt and pepper, and simmer until the breadfruit is tender.
7. Garnish with fresh coriander leaves and serve the breadfruit curry over rice or flatbread.

Breadfruit dessert: Breadfruit pie

Ingredients

• 1 ½ cups mashed breadfruit (ripe)
• 1 cup sugar
• Two eggs
• One teaspoon of vanilla extract
• ½ cup melted butter
• One unbaked pie crust

Instructions

1. Preheat the oven to 350°F (175°C).
2. Combine the mashed breadfruit, sugar, eggs, vanilla extract, and melted butter in a bowl and mix until smooth.
3. Pour the mixture into the unbaked pie crust.
4. Bake for 40-45 minutes or until the centre is set.
5. Allow the breadfruit pie to cool before serving. Optionally, serve with a dollop of whipped cream.

FAQ’s

How is breadfruit typically prepared and consumed?

Depending on its ripeness, breadfruit can be prepared in various ways. Untripped breadfruit can be boiled, roasted, or fried, resembling the taste and texture of potatoes. The flavour becomes sweeter as it ripens, making it suitable for desserts. Typical culinary applications include breadfruit chips, curries, stews, and desserts like breadfruit pie.

What is breadfruit, and where does it originate?

Breadfruit (Artocarpus altilis) is a tropical fruit that originates from the Pacific Islands. It belongs to the mulberry family and is known for its starchy, versatile flesh. The fruit has been a staple in various tropical regions for centuries.

What does unripe breadfruit taste like, and how does it differ from ripe breadfruit?

Unripe breadfruit has a starchy taste and texture, often compared to potatoes. It is commonly used in savoury dishes. As breadfruit ripens, it becomes sweeter, with a softer texture. This versatility allows it to be used in various culinary applications, from savoury to sweet.

Can breadfruit be used in gluten-free diets?

Breadfruit is naturally gluten-free, making it suitable for individuals with gluten sensitivities or those following a gluten-free diet. It can also be used as an alternative to gluten-containing grains in various recipes.

Summary

Stress management is not a one-size-fits-all solution. Individuals are encouraged to maintain a diverse and well-balanced diet, which ensures they receive a broad spectrum of nutrients. Various fruits, vegetables, whole grains, and proteins contribute to overall health and resilience. Since no single food can provide all the nutrients necessary for optimal health. Advocating for a diet that includes a range of nutrient-dense foods ensures that individuals receive adequate vitamins, minerals, and other essential nutrients for mental and physical well-being. Other lifestyle factors, such as regular physical activity and sufficient sleep, are integral components of stress management and are encouraged alongside diet. A comprehensive approach addresses these factors synergistically for holistic well-being.