Breadfruit

Breadfruit is a tropical fruit that is widely cultivated in the Pacific Islands, the Caribbean, and parts of Southeast Asia. It belongs to the mulberry family and is known for its starchy, nutritious flesh. The fruit is typically large, round, and green when mature, and it has a rough, bumpy surface.

Breadfruit is a staple food in many tropical regions and is commonly used in cooking. It can be roasted, boiled, fried, or baked, and has a texture similar to potatoes when cooked. The flavor of breadfruit has been described as mild and slightly sweet, and it can be used in both savory and sweet dishes.

Nutritionally, breadfruit is a good source of carbohydrates, fiber, vitamins, and minerals. It is particularly high in complex carbohydrates, which makes it a filling and energy-rich food. Additionally, breadfruit contains some amount of protein and is low in fat.

Breadfruit is also recognized for its sustainability and resilience, as the tree is hardy and can thrive in a variety of environmental conditions. It has been promoted as a potential solution to food security in certain regions, as it can produce a large yield of nutritious fruit.

Breadfruit Nutrition

Breadfruits (Artocarpus altilis) is a tropical fruit that is not only versatile in cooking but also offers several nutritional benefits.

Nutritional value per 100 grams:

• Calories: 102 kcal
• Carbohydrates: 27.12 g
• Dietary Fiber: 7.4 g
• Sugars: 0.82 g
• Protein: 1.07 g
• Fat: 0.3 g

Vitamins

• Vitamin C: 23.3 mg (39% of the Daily Value)
• Vitamin A: 7 IU
• B vitamins (like thiamin, riboflavin, niacin, and folate)

Minerals

• Potassium: 499 mg (14% of the Daily Value)
• Magnesium: 37 mg (9% of the Daily Value)
• Calcium: 34 mg (3% of the Daily Value)
• Iron: 0.6 mg (3% of the Daily Value)
• Phosphorus: 34 mg (5% of the Daily Value)

Overall, breadfruit is a nutritious and versatile food that can enhance dietary intake while offering various health benefits.

13 Incredible Health Benefits of Breadfruits

Breadfruits, scientifically known as Artocarpus altilis, is a tropical fruit that offers several potential health benefits due to its nutrient content. Here are some of the health benefits associated with breadfruit:

1. Nutritional Value

Breadfruit is a rich source of vitamins, minerals, and dietary fiber. It contains essential nutrients such as vitamin C, potassium, magnesium, and antioxidants.

2. High in Fiber

Breadfruit is rich in dietary fiber, which benefits digestion, supports heart health, and helps regulate blood sugar levels. The fiber in breadfruit can be both soluble and insoluble. Soluble fiber helps lower cholesterol and maintains blood sugar, while insoluble fiber aids in digestive health and promotes regularity. Including breadfruit in the diet can be a great way to increase fiber intake, particularly in tropical regions where it’s commonly grown and eaten.

3. Supports Heart Health

The potassium content of breadfruit can help regulate blood pressure and support heart health. Potassium is essential for maintaining proper electrical activity in the heart and promoting the healthy functioning of the cardiovascular system.

Breadfruit is high in dietary fiber, which aids in digestion and promotes regular bowel movements. Adequate fiber intake is also associated with a reduced risk of conditions like heart disease, obesity, and certain types of cancer.

4. Antioxidant Action

Breadfruits contains various antioxidants, including phenolic compounds, which help protect cells from oxidative stress and damage caused by free radicals. Antioxidants help reduce inflammation, boost the immune system, and may play a role in preventing chronic diseases.

5. Weight Management

The high fiber content in breadfruits can contribute to a feeling of fullness and help regulate appetite. Including fiber-rich foods like breadfruit as part of a balanced diet may aid in weight management efforts.

6. Regulates Blood Sugar Levels

Breadfruits has a low glycemic index, meaning it causes a slower and more controlled rise in blood sugar levels compared to high glycemic foods. Adequate blood sugar control is vital for individuals with diabetes or those at risk of developing the condition.

7. Promotes Digestive Health

The fiber content in breadfruit supports a healthy digestive system by promoting regular bowel movements and preventing constipation. It also acts as a prebiotic, nourishing beneficial gut bacteria and supporting a healthy gut microbiome.

8. Good for Diabetics

Breadfruit has a low glycemic index (GI) and is celebrated as a traditional, diabetes-friendly fruit.

Notably, breadfruit flour is recognized as a healthy choice, especially beneficial for individuals with diabetes, contributing to food security for specific populations.

9. Reduces Joint and Muscle Pain

Breadfruit is abundant in prenylated phenolic compounds, such as stilbenoids, flavonoids, coumarins, and xanthones, which research suggests may aid in alleviating rheumatic and muscular pain. The attributed effects are likely a result of the anti-inflammatory properties inherent in these compounds.

10. Prevents Bacterial Infections

Breadfruit extracts are enriched with ethyl acetate and methanol, which exhibit antibacterial properties, particularly effective against bacteria like Streptococcus mutans and Pseudomonas aeruginosa.

Streptococcus mutans resides in the oral cavity, contributing to dental plaque and cavities. Pseudomonas aeruginosa poses risks of pneumonia, bloodstream infections, and post-surgery infections. These risks are heightened in hospital settings, especially for individuals on ventilators, with catheters, or those undergoing burns or surgeries.

11. Supports Eye Health

Breadfruit is rich in carotenoids, which serves as precursors to vitamin A. As such, they help to maintain a healthy eyesight.

12. Enhances Immune Function

Consuming fruit from the breadfruits tree supports a robust immune system. The presence of anti-inflammatory bioflavonoids in breadfruit is particularly noteworthy in mitigating the risk of diseases linked to inflammation.

Breadfruit is rich in vitamin C, an essential nutrient for immune function. Adequate vitamin C intake helps strengthen the immune system and protect against common illnesses and infections.

Additionally, the significant amount of thiamine (vitamin B1) in these fruits aids in maintaining muscle tone along the digestive tract walls, where a major portion of the immune system is situated. Thiamine also facilitates the secretion of hydrochloric acid, promoting effective digestion and optimal nutrient absorption.

13. Prevents Cancer

The remarkable anti-inflammatory and antioxidant properties of breadfruits position it as a potential ally in the fight against cancer. In a Taiwanese study using a mice model, breadfruit extract applied topically showed promising results in reducing the number, size, and malignancy of skin tumors, particularly in the context of skin cancer.

Moreover, research on pancreatic cancer revealed that an extract from breadfruit leaves exhibited significant “preferential cytotoxicity” against human pancreatic cancer cells (PANC-1) under nutrient-deprived conditions. This suggests a potential breakthrough in combating pancreatic cancer, a type less susceptible to traditional nutrient starvation therapies.

In a separate study on liver cancer cells, the extract from the breadfruits plant induced autophagic death, a natural process in the body that breaks down damaged cells. This alternative method of cell death showcases the diverse and promising avenues that breadfruit compounds may explore in cancer treatment.

It’s important to note that while breadfruit offers several potential health benefits, individual responses to foods can vary. It’s always best to consume a variety of fruits, vegetables, and whole foods as part of a balanced diet for optimal health. If you have any specific concerns or existing health conditions, seeking advice from a healthcare professional or registered dietitian is recommended.

Top 9 Important Uses of Breadfruit

1. Culinary use: Breadfruit is primarily used as a food source. It can be cooked in a variety of ways, including roasting, frying, boiling, or steaming. It is often used in savory dishes such as curries, stews, and soups.
2. Flour: Breadfruits can be dried and ground into flour, which can be used as a gluten-free alternative to wheat flour in baking.
3. Snack: Breadfruits can be dried and transformed into chips for a nutritious and tasty snack.
4. Animal feed: Breadfruits can be used as feed for livestock and poultry, providing a source of nutrition for animals.
5. Industrial applications: The latex from breadfruit trees can be used in the production of products like adhesives, insulating materials, and coatings.
6. Medicinal use: Some cultures use the leaves and other parts of the breadfruit tree for traditional medicinal purposes, including treating skin ailments and reducing inflammation.
7. Environmental benefits: Breadfruits trees are often planted for erosion control and reforestation efforts, as they have a strong root system that can stabilize soil and prevent erosion.
8. Biofuel: Breadfruit seeds can be used to produce oil, which can be used as a biofuel for cooking and heating.
9. 9. Timber: The wood from breadfruit trees can be used for construction and woodworking, as it is durable and resistant to termites.

How to Eat Breadfruits

Breadfruits can be prepared and eaten in various ways, and here are some common methods to enjoy this versatile fruit:

1. Roasting: Whole breadfruit can be roasted over an open flame or in an oven until the skin is charred and the flesh is soft. Once it’s cooked, the skin can be peeled off, and the soft and creamy interior can be eaten.
2. Boiling: Breadfruits can be boiled in water until it becomes tender. It can then be eaten on its own or used in various dishes such as soups and stews.
3. Frying: Slices of breadfruit can be fried until golden brown to make a crispy and delicious snack or side dish.
4. Grilling: Breadfruits can be cut into pieces and grilled, giving it a smoky and charred flavor.
5. Baking: Breadfruits can be baked in the oven, either whole or cut into pieces, until it is soft and flavorful.
6. Steaming: Breadfruits can also be steamed, either whole or cut into pieces, to retain its natural flavor and nutrients. Breadfruits can also be used in recipes as a substitute for potatoes or other starchy vegetables. It can be added to curries, made into chips, or mashed like mashed potatoes.

Additionally, breadfruit can be dried and ground into flour for use in baking. The versatility of breadfruit means that there are numerous ways to enjoy this delicious and nutritious fruit.

Side Effect of Breadfruit

Breadfruit is generally safe for consumption and is considered a nutritious and healthy food. However, some individuals may experience side effects, particularly if they are allergic to it or consume it in excessive amounts. Common side effects of consuming breadfruit can include:

1. Allergic reactions

Some individuals may be allergic to breadfruits, which can lead to symptoms such as itching, hives, swelling, difficulty breathing, or even anaphylaxis in severe cases.

2. Digestive issues

Eating large amounts of breadfruits, especially when it’s not ripe, can cause digestive discomfort such as bloating, gas, or diarrhea in some people.

Aside from these potential side effects, breadfruit is a nutritious and versatile food that can be part of a balanced diet. It’s always important to consume any new food in moderation, particularly if you have any allergies or underlying health conditions. If you have concerns about consuming breadfruit, it’s best to consult with a healthcare provider or a nutritionist.

Reference

1. Breadfruit: The Highly Beneficial Magical Fruit. Parul Dube. October 12, 2022. https://www.healthifyme.com/blog/breadfruit-benefits/#google_vignette
2. Breadfruit Uses, Side Effects, and More. https://www.webmd.com/vitamins/ai/ingredientmono-1471/breadfruit.
3. Breadfruit Nutrition Facts and Health Benefits. Malia Frey and Melissa Rifkin. December 19, 2022. https://www.verywellfit.com/breadfruit-nutrition-facts-calories-carbs-and-health-benefits-4773017
4.  Breadfruit Benefits: Antioxidant-Rich and Immune-Boosting Powerhouse. Rebekah Edwards. November 16, 2023. https://draxe.com/nutrition/breadfruit/
5. Breadfruit (Ukwa) Health Benefits And Side Effects. Raphael Okhueleigbe. 2022. https://greenerhealth.com.ng/breadfruit-ukwa-health-benefits-and-side-effects/