Jackfruit, have you eaten it this year?
Although it looks ugly, its flesh is thick, soft, sweet and delicious. Like durian, it also has a special taste, but the acceptance is much higher than that of durian.
In today's article, let's take a look at jackfruit and see what nutritional values this fruit has that are different from durian?
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Jackfruit, durian
What does it matter?
Jackfruit, also known as jackfruit, is a tropical fruit, widely cultivated in Southeast Asia, Pacific island countries and Central and South America in the tropics, subtropics, Hainan is the largest jackfruit planting production area in the mainland.
Some people think that jackfruit and durian are vaguely related, not only do they both have a weird taste, but they are often sold together, and the market time is about the same.
Actually, they have nothing to do with each other other than that they are both tropical fruits. Durian is a single fruit, while jackfruit is an aggregate fruit that has many small independent fruits when opened.
If you look at nutrition, the nutritional content of the two is about the same in general. However, jackfruit is slightly lower in calories than durian, and the vitamin C content is 3 times that of durian.
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Jackfruit contains a variety of nutrients
The jackfruit flesh is fragrant, sweet and sour, and is loved by everyone. Its nutrition is also good, containing dietary fiber, vitamin C, potassium, selenium, polysaccharides, carotene and other nutrients.
1. Mineral potassium
The potassium content of jackfruit is 330mg/100g, which is 1.3 times that of bananas we commonly eat, and nearly 18 times that of papaya, which is also a tropical fruit. It is still relatively friendly to people who need to control their blood pressure.
2. Mineral selenium
The selenium content of jackfruit is 4.17 μg/100g, which is higher than most common fruits and 41.7 times that of apples. Selenium is an essential trace element in the human body, which participates in the regulation of thyroid function, metabolism, blood circulation, and can also maintain normal immune function.
3. Carotene
Jackfruit is rich in carotene, which is the coloring substance of jackfruit pulp. In terms of content, the red flesh is more than the yellow flesh, which is beneficial to the health of the eyes and is the "guardian" of retinal health. Therefore, compared with yellow meat, the red meat variety has more market advantages in terms of nutritional value, appearance quality, flavor and taste.
4. Flavonoids
Flavonoids are also the coloring substances of jackfruit, and the flavonoids of jackfruit with red flesh show a dominant accumulation. This ingredient has antioxidant and anti-inflammatory effects, which can help reduce the body's inflammatory response and protect cardiovascular health.
5. Polysaccharides
Jackfruit is rich in polysaccharides, and in vitro studies have shown that jackfruit polysaccharides have a strong antioxidant effect, which can scavenge free radicals and reduce the risk of disease. Animal experiments have shown that jackfruit polysaccharides can improve immunity and induce the secretion of tumor necrosis factor (TNF-α), interferon γ (IFN-γ) and interleukin-1β (IL-1β).
As for the dietary fiber and vitamin C content of jackfruit, it does not have a special advantage in fruits, and the dietary fiber content of the pulp is 1.0~1.5 g/100 g, which is similar to that of apples; The vitamin content is 7~10 mg/100 g, which is less than one-third of that of oranges.
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Jackfruit cores, don't throw them!
Many people throw away the pits that come out of the jackfruit when eating jackfruit, right? This kernel is jackfruit seeds, which are completely edible, and the nutrition is not bad, it is really a pity to throw it away!
Picture: Jackfruit seeds (courtesy of the author)
Jackfruit seeds are very nutritious, high starch (more than 60%), high protein (more than 12%), low fat (less than 1.5%), rich in high dietary fiber, can enhance satiety, promote gastrointestinal peristalsis, improve intestinal flora, protect intestinal health, and prevent cardiovascular diseases. In addition to this, jackfruit seeds are also rich in nutrients such as the mineral potassium and plant polyphenols.
In addition, some studies have found that jackfruit seeds also contain functional factor γ-aminobutyric acid, with a content of up to 413.76mg/100g, which has the functions of promoting memory and relieving fatigue. There are also many health supplements on the market that are related to the ingredient γ-aminobutyric acid, mainly touting its effects on relieving stress and promoting sleep.
Therefore, don't throw the pit when you eat jackfruit in the future, boil it in salted water and eat it directly, the taste is powdery and glutinous, a bit like chestnut. It can also be cooked with rice (it is best to remove the outer layer of skin), it is rich in lysine content up to more than 1%, and cereals lack lysine, the two can be eaten together, can form nutritional complementarity, improve the absorption and utilization of protein.
Picture: Jackfruit kernel rice (photo provided by the author)
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Don't eat too much for the three types of people
1. People who are losing weight
The calorie and carbohydrate content of jackfruit is not low, and it can be said to be among the best fruits, nearly twice that of apples. 100 grams of jackfruit (about 5 cloves pitted) has a caloric value of 105 kcal, which is almost equivalent to 1 small bowl of cooked rice. If you eat too much, you will grow meat properly.
The picture shows about 5 100 grams of pitted jackfruit (courtesy of the author)
2. Diabetes
Jackfruit has a postprandial blood sugar GI value of 75, which is a high GI food, which is not friendly to people who need to control blood sugar. It is better for diabetics to eat less, and it is recommended to eat it with a few nuts to help stabilize blood sugar.
3. Patients with high uric acid and gout
The fructose content of jackfruit is higher at 9.19%, and excessive fructose intake will increase uric acid levels, induce gout, and is not conducive to the control of gout patients.
Finally, it is important to note that if the whole jackfruit is stored at 5°C, there will be severe brown spots on its surface. In contrast, grilled fresh jackfruit pulp is more tolerant to low temperatures than whole fruits, and storage at 10°C can keep the respiration rate of fresh jackfruit pulp at a minimum, which is more resistant to storage. The moisture content of jackfruit is more than 70%, and with the extension of storage time, the moisture will be gradually lost, the hardness will decrease, the freshness will decrease, and the skin will brown. Therefore, on the whole, fresh jackfruit pulp is best stored at 8~12 °C, which can better prevent browning and maintain its own flavor, and can generally be stored for about 7 days.
Source | Xinhua