There are so many fruits and vegetables we don’t know about, but they are good for our health and really beneficial. One such vegetable is breadfruit. In this article, we will discuss everything that is there to know about breadfruit. Read on to find out everything that you need to know about breadfruit.
In this article:
What is it?
Breadfruit actually belongs to a group of vegetables. This originates from a flowering tree called ‘artocarpus altillis’. The breadfruit tree is a member of the mulberry family and therefore is often considered a type of mulberry. Breadfruit is green from the outside and yellow from the inside.
Top 11 Health Benefits of Breadfruit
Help Support Your Digestive System
It possesses a considerable amount of fiber. Fiber stimulates peristaltic motion and increased secretion of gastric juices, which eases digestion, prevents conditions like constipation, and protects the body from more serious conditions like colorectal cancer.
Help Your Blood Sugar Stabilize
Foods with high amounts of sugar and low amounts of dietary fiber will break down quickly and cause blood sugar and insulin level spikes after meals, which is followed by rapidly dropping blood sugar levels. Breadfruit is more slowly absorbed into the bloodstream, which prevents sugar crashes, sugar cravings, and mood swings.
Help You Maintain a Healthy Blood Pressure
Help You Fight Nasty Infections
It contains vitamin c. Vitamin c is a powerful natural water-soluble antioxidant that helps the body develop resistance to infectious agents and eliminates cancer-causing free radicals in the body.
Help Keep Your Heart Strong and Efficient
The recommended 4,700 mg of potassium is not obtained by many individuals. Breadfruit helps in covering that deficiency, as it is rich in potassium.
Help You Sleep Better at Night
It has been known to help an individual sleep with its high content of magnesium, which is a mineral that is directly linked to improving the quality, duration, and tranquility of sleep. Breadfruit also helps regulate the metabolism, to help reduce sleep disorders and the occurrence of insomnia.
Contribute to Improving Your Brain Functioning
Several components of breadfruit, such as potassium, folate, and various antioxidants are known to provide neurological benefits. Folate has been known to reduce the occurrence of Alzheimer’s disease and cognitive decline. Potassium has been linked to increased blood flow to the brain, enhanced cognition, improved concentration, and efficient neural activity.
Gives You Instant Energy
The fiber intake of the breadfruit again helps you in feeling full without any intake of calories. This helps in keeping up the energy levels in an efficient manner. One feels active without any accumulation of calories or fat in the body. This also keeps cholesterol levels in check and prevents heart diseases.
Along with high fiber, low-calorie intake makes breadfruit the right food in the meals for those who are obese and overweight. The fiber as an additional benefit to control the weight also reduces the cellulite and fat in the body and reduces the pounds effectively. This is one of the best uses of breadfruit to the body.
Strengthens Hair Follicles
Omega fatty acids in breadfruit work wonder on the hair follicles as well. Not only does it make health and problem-free but also activates it for proper hair growth once again. The high amounts of antioxidants, iron, manganese and calcium can help in strengthening the roots and reduce hair fall.
Controls Dandruff and Hair Loss
With increased hair growth, you get an added benefit of staying away from hair thinning. Apart from that, the healthy nutrients in breadfruit ensure that you are also free from hair disorders that are quite common like dandruff. It will surely help you. Finally, you end up getting thick hair that you always desired.
- Total calories: 227
- Carbohydrates: 59.7 gms
- Proteins: 2.4 gm
- Fat: 0.5 gm
- Fiber: 10.8 gm
- Vitamin c: 63.8 mg
- Calcium: 37.4 mg
- Potassium: 31 %
- Thiamine: 16 %
- Magnesium: 14 %
- Niacin: 10 %
- Iron: 7 %
How to Consume?
Steaming is a great way to cook breadfruit to eat alone or in dishes. Do not overcook or breadfruit will become mushy and waterlogged. Breadfruit can be panned or deep-fried, much like a potato. If peeled fruit is desired, blanching raw fruit before peeling helps loosen the skin from the flesh.
While breadfruit is usually considered safe for consumption, it does come with a set of side effects. Let’s look into some of the disadvantages of breadfruit:
- May increase the chances of bleeding.
- It can lower blood pressure when taken with certain medications.
- Overindulgence can cause stomach disorders.
Can it be Eaten During Pregnancy?
Breadfruit can be eaten during pregnancy, only if it is approved by your doctor. So far, there hasn’t been much research on its effects on pregnant women, so it is best to consult your doctor before having it.
Can We Give to Kids (at what age)?
Yes, you can mash breadfruit and give it to your babies from six months and above. But always consult your doctor first.
Spicy Breadfruit Fries
- 1 breadfruit, peeled and sliced
- 3 tsp coriander
- 3 tsp smoked paprika
- 1 tsp turmeric
- 1 tsp cumin
- 1/4 cup olive oil
- Salt and pepper
- Preheat oven to 400 degrees f
- Add the coriander, smoked paprika, turmeric, and cumin to a bowl and mix well
- Then add in the olive oil and mix
- Add in the sliced breadfruit pieces and toss well so they are coated well with the olive oil/spice mix
- Spread out the breadfruit pieces on a foil-lined baking tray and bake for 18-20 minutes.
- Enjoy with ketchup or sambal oelek.
- 500g breadfruit
- 1 medium-sized white onion finely chopped
- 100 g tomato puree/whole
- 2 tbsp of curry powder
- 2 dry red chilies
- 1 tsp garlic paste
- 1/2 tsp of fenugreek seeds (methi)
- Salt to taste
- A couple of curry leaves
- Coriander leaves finely chopped
- Vegetable oil
- Thoroughly wash the breadfruit and diced accordingly.
- In a pan add 2 tbsp of vegetable oil and leave to medium-hot.
- Add onions, curry leaves, fenugreek seeds, garlic, and thyme and leave to sweat for 5 mins.
- Next, add the tomato puree/paste and give a good stir.
- When the tomato is reduced, add the curry powder and mix.
- Add the breadfruit and 1 ltr water.
- Cover and leave to simmer until breadfruit soft and almost melted in the curry.
- Serve with flatbreads and pickles on the side.
Therefore, to conclude, it is an excellent vegetable for those, who are looking forward to adding something new to their diet. It is also good for those wanting to lose weight.