Try breadfruit if you are looking for an excellent fruit high in vitamins and minerals. Its nutritional content can surprise you! It contains high levels of potassium, calcium, dietary fiber, and magnesium, which are essential for the body. The fruit also has a high antioxidant content, making it an excellent choice for vegans and vegetarians.
Though breadfruit looks rather unappetizing, it is packed with nutrients
What Is Breadfruit?
Breadfruit is an essential staple in the Pacific. Its scientific name, altilis, means "bread." Its ripe flesh possesses the distinctive aroma of freshly baked bread. The fruit has been a popular food in the region for over 3,000 years. It originated in the South Pacific, and islanders from other parts of Oceania cultivated it, eventually spreading it throughout the region. It has more than 2,000 different names.
Breadfruit is a tropical fruit with a distinctive look. Though it looks rather unappetizing, it is packed with nutrients. It can help fight chronic diseases and aid digestion. It also aids in weight loss. Breadfruit is available in various forms: fried, candied, and cooked. The best way to eat it is roasted with salt and pepper.
The fruit is rich in vitamins C and A, iron, potassium, and fiber. Breadfruit is also low in fat and gluten. It contains all nine essential amino acids. It also has a low glycemic index (GI) and can be substituted for rice or potatoes in recipes.
Nutrition Facts of Breadfruit
Breadfruit comes in several varieties, including seedless and seeded varieties. Unripe breadfruit has a bland taste and is often used as a vegetable in stews, dumplings, and curry dishes. Once it ripens, it continues to mature and has a delicious, nutty taste. Its flavor is similar to that of a ripe apple.
Nutritional facts of 100 grams (3.5 ounces) of breadfruit include:
- Calories 103
- Fat 0.2 g
- Sodium 2 mg
- Potassium 490 mg - 14% of the Daily Value (DV)
- Carbohydrates 27 g - 9% of the DV
- Fiber 4.9 g - 19% of the DV
- Sugar 11 g
- Protein 1.1 g - 2% of the DV
- Vitamin C 48% of the DV
- Iron 2% of the DV
- Vitamin B6 5% of the DV
- Magnesium 6% of the DV
- Calcium 1% of the DV
Vitamins and Minerals
Breadfruit contains various vitamins and minerals and is a healthy addition to your diet. It is an excellent vitamin C, B, and magnesium source. Breadfruit also has a large amount of dietary fiber. It is high in antioxidants and can help lower your cholesterol levels.
This fruit is also rich in antioxidants, which can help fight cancer. Antioxidants help protect against oxidative damage caused by free radicals. They help protect the body's cells from damage and slow the onset of Alzheimer's disease. It also contains dietary fiber, which helps curb the urge to snack and prevents unhealthy weight gain.
As a result, breadfruit has been eaten for thousands of years in the South Pacific. This fruit can be eaten raw, cooked, or roasted and is an excellent source of protein, dietary fiber, and fatty acids. Breadfruit can be purchased in dried form or as relatively cheap seeds.
Health Benefits of Breadfruit
Breadfruit has several health benefits and is an excellent addition to any diet. It is high in vitamin C, which helps strengthen the immune system. This fruit also protects the body against harmful bacteria and viruses. It is also high in antioxidants, which improve the body's ability to fight diseases. Breadfruit is an excellent choice for pregnant women who need high nutrition levels for their growing fetuses. The fruit has a nutty flavor and a creamy texture on the inside. When ripe, the fruit has a white sap which indicates that it is ready for consumption. It is also an excellent choice for desserts.
Another benefit of this fruit is its fiber content. It helps in the proper digestion of food and prevents constipation. It also contains omega three and omega-6 fatty acids, which are excellent for the cardiovascular system. In addition, breadfruit is rich in vitamins B6, folate, and potassium.
Besides, breadfruit also helps lower blood pressure. The potassium content in breadfruit is an effective antihypertensive, reducing the stress placed on blood vessels. The fruit also widens arteries, allowing blood to flow more easily. This fruit is ideal for people with hypertension, and it may help prevent the onset of heart disease and stroke. Additionally, breadfruit contains phosphorus and calcium, essential for healthy bones. These nutrients help maintain bone density and reduce the risk of osteoporosis.
In addition, breadfruit also contains a moderate amount of vitamin C, which is a powerful antioxidant. Antioxidants help the body fight free radicals, which cause cellular damage. Furthermore, they promote new cell growth and kill tumor cells.
Side Effects
Breadfruit has many side effects, some of which may be very serious. It contains several compounds that may cause allergic reactions. Some of these reactions include urticaria and rhinitis. Breadfruit may also cause a drop in blood pressure. This can be harmful to people with already low blood pressure.
Tips on Including Breadfruit in Meal
Whether making a vegan dish or looking for a delicious Asian-inspired side dish, there are many ways to include breadfruit in your menu. The fruit is very nutritious and has a wide range of flavor profiles. You can cook it whole or slice it into segments with intact skin. There are also many ways to steam or boil breadfruit. You can also eat the segments on their own or prepare them as a side dish.
Before cooking breadfruit, it is best to cut it into pieces. You can either boil or steam it until it's soft. If you'd like it spicier, add a chili powder dash. Once the breadfruit is partially cooked, drain it and place it in a medium oven for about 30 minutes.
The breadfruit can be stored in a cool place, such as a refrigerator, during the cooking process. The fruit is versatile and can be baked, sauteed, or fried. It can also be frozen for future use. The fruit can be stored for a couple of weeks if adequately wrapped.
Another great thing about breadfruit is its high-quality protein content. It has all the essential amino acids necessary for muscle building and repair. It's also gluten-free, which means it won't cause any problems for your body. When compared to wheat flour, breadfruit protein is easier to digest.
