Raw Jack-fruit – A hero of the seasonal green vegetable...

Eat medicines as food OR eat food as medicines; choice is yours. I say this because many people do not know the contradictory action of the food and will enjoy their food as their own wish, which ultimately causes problems for their health. Very small attention to what to eat may save a person from many unwanted health issues. The baby jackfruits or immature jackfruits or Batiya kathal or immature and green jack fruits or raw jackfruits is referred as the hero of the seasonal vegetable in the India because of its variety of recipes like kathal ke kofte (jackfruits kofta), kathal ki pakaudi (jackfruits dumplings), kathal ki sabji (jackfruit vegetable), kathal ke bade and many more. Any form of eating jackfruit has plenty of health benefits, but remember, some vegetables and food items are strictly restricted to be taken along with jackfruits, like jackfruit pakade and coffee, jackfruit vegetable and curd or milk, jackfruit and banana milk shake or banana fruits, etc. In this blog, I will cover the entire part of the jackfruit, including its eating benefits, contradictions, harmfulness, etc. 

{Raw Jackfruit image with slices}

Eating raw jackfruit and its health benefits:

1. Nutrient-Rich Superfood-

Raw jackfruit is a powerhouse of essential nutrients:
✔ Vitamins: A, C, B-complex (B6, niacin, riboflavin, folate)
✔ Minerals: Potassium, magnesium, iron, calcium, phosphorus
✔ Fiber: High in soluble and insoluble fiber
✔ Protein: Higher than many other fruits, making it a great plant-based protein source
✔ Antioxidants: Flavonoids, carotenoids, and phenolic compounds that fight oxidative stress

2. Aids in Digestion and Gut Health-

·  High fiber content adds bulk to stool, preventing constipation.

·  Helps feed gut-friendly bacteria, improving digestion and gut microbiome balance.

·  Reduces acid reflux and stomach ulcers due to its alkaline nature.

3. Regulates Blood Sugar Levels-

·  Low glycemic index (GI): Unlike ripe jackfruit, raw jackfruit doesn’t spike blood sugar levels.

·  Rich in soluble fiber, which slows down glucose absorption.

·  Natural insulin sensitizer: Helps improve insulin function in diabetic patients.

·  Research Suggestion: Studies indicate that raw jackfruit flour can be used as a healthier alternative to rice or wheat for people with diabetes.

4. Supports Heart Health-

High potassium content helps regulate blood pressure and reduces the risk of hypertension.

·  Antioxidants prevent cholesterol oxidation, reducing plaque buildup in arteries.

·  Fiber content lowers bad cholesterol (LDL) and increases good cholesterol (HDL).

·  5. Boosts Immunity-

·   Vitamin C & antioxidants strengthen the immune system, making the body more resistant to infections.

·   Antiviral & antimicrobial properties help fight seasonal colds, flu, and infections.

·   Strengthens white blood cells, which are crucial for fighting pathogens.

6. Aids in Weight Management-

·   Low-calorie and high-fiber food that keeps you full for longer, reducing unnecessary snacking.

·   Supports metabolism by aiding in the digestion of proteins and fats.

·   Zero cholesterol and unhealthy fats, making it an excellent alternative to meat in vegetarian diets.

·   Weight-Loss Tip: Substitute raw jackfruit for high-carb foods like rice or potatoes to promote weight loss.

7. Enhances Skin and Hair Health-

·   Vitamin A & C boost collagen production, keeping skin youthful and preventing wrinkles.

    Antioxidants protect skin from sun damage and premature aging.

·   Rich in iron: Prevents hair fall and promotes hair growth by improving blood circulation in the scalp.

·   8. Strengthens Bones-

·    Calcium, magnesium, and phosphorus contribute to bone density and prevent osteoporosis.

     Vitamin C enhances collagen formation, which strengthens bones and joints.

·    Helps in faster bone healing in case of fractures.

·    9. Detoxifies the Body-

·       High fiber content aids in the elimination of toxins from the colon and liver.

·      Antioxidants neutralize harmful free radicals, preventing chronic diseases.

·      Boosts liver function, supporting the body’s natural detox process.

·    10. Supports Eye Health-

·      Vitamin A & carotenoids improve vision and reduce the risk of night blindness.

·      Protects against cataracts and macular degeneration, which are common age-related eye issues.

·      Antioxidants protect retinal cells from oxidative damage.

·    Jackfruit should not be eaten in these conditions: 

• Diabetic patients should not eat jackfruit. 

• People with digestive problems should not eat jackfruit. 

• People with sensitive skin should not eat jackfruit. 

• Pregnant women should not eat jackfruit. 

• Jackfruit should not be eaten before or after surgery.

• People with blood-related problems should not eat jackfruit. 

• People allergic to latex or birch pollen should not eat jackfruit. 

• People with chronic kidney disease (CKD) or acute kidney failure should not eat jackfruit.

Harmful effects of eating jackfruit (consult a Physican

if the folowing condition observed): 

• Vomiting, stomach ache, and indigestion may occur. 

• Skin rashes may occur. 

• Bloating and acidity problems may occur. 

• There may also be difficulty in digesting food.

• Problems like stomach ache, swelling, digestive problems 

start occurring. 

• Respiratory system is greatly affected due to allergy and

some people may have trouble breathing or may stop breathing.

One should avoid drinking milk after eating jackfruit. Doing 

so can cause white spots on the skin and other problems. 

The reason is that the oxalate present in jackfruit reacts with

 the calcium found in milk. Therefore, one should never drink 

milk after eating jackfruit.

Here are some contradictions of jackfruit with other vegetables and food items:

1. Jackfruit & Milk

Reason: Combining jackfruit with milk may cause indigestion, bloating, and stomach discomfort. Ayurveda suggests avoiding this combination due to possible toxin formation in the body.

2. Jackfruit & Seafood

Reason: The combination of jackfruit and seafood may lead to digestive issues and allergic reactions in some individuals. The heavy nature of both foods can strain digestion.

3. Jackfruit & Carbonated Drinks

Reason: Jackfruit is naturally sweet, and when consumed with soda or carbonated drinks, it may cause excessive fermentation in the stomach, leading to bloating and acidity.

4. Jackfruit & Spicy Foods

Reason: Spicy foods can increase body heat, and consuming jackfruit alongside may lead to excessive bloating, discomfort, or digestive issues.

5. Jackfruit & Bitter Vegetables (e.g., Bitter Gourd/Karela)

Reason: Jackfruit is naturally sweet, while bitter vegetables like karela have detoxifying properties. Combining them may reduce the effectiveness of their individual benefits and cause stomach discomfort.

6. Jackfruit & Alcohol 

Reason: The natural sugars in jackfruit can react with alcohol, potentially leading to excessive fermentation, bloating, or liver strain.

7. Jackfruit & Radish

Reason: Both jackfruit and radish are hard to digest when eaten together and may cause gas or bloating.

Here are some safe and healthy food combinations with jackfruit that enhance its nutritional benefits and support digestion:

1. Jackfruit & Coconut

✔ Why it Works:

• Coconut enhances digestion and adds healthy fats, which improve nutrient absorption.
• This combination is often used in South Indian and Thai cuisines.

Best Way to Eat: Jackfruit curry with coconut milk or jackfruit smoothies with coconut water.

2. Jackfruit & Turmeric

✔ Why it Works:

• Turmeric has anti-inflammatory properties and aids digestion.
• It prevents bloating and supports gut health when combined with jackfruit.

Best Way to Eat: Jackfruit vegetable stir-fry with turmeric seasoning.

3. Jackfruit & Black Pepper ️

✔ Why it Works:

• Black pepper improves digestion and enhances the absorption of nutrients in jackfruit.
• Helps prevent bloating and heaviness.

Best Way to Eat: Jackfruit curry or jackfruit soup with black pepper seasoning.

4. Jackfruit & Leafy Greens (e.g., Spinach, Moringa)

✔ Why it Works:

• Leafy greens provide iron, while jackfruit has vitamin C, which helps with iron absorption.
• This combination boosts immunity and prevents anemia.

Best Way to Eat: Jackfruit salad or stir-fried jackfruit with spinach/moringa leaves.

5. Jackfruit & Lentils/Legumes (e.g., Chickpeas, Moong       Dal)

✔ Why it Works:

• Both are rich in protein and fiber, making them excellent for muscle growth and digestion.
• A balanced meal for vegetarians.

Best Way to Eat: Jackfruit dal curry or jackfruit with chickpea stew.

6. Jackfruit & Yogurt (Curd)

✔ Why it Works:

• Yogurt contains probiotics that aid digestion and prevent bloating.
• The combination balances the heavy fiber content of jackfruit.

Best Way to Eat: Jackfruit raita (curd-based dish) or a smoothie with yogurt.

 

7. Jackfruit & Nuts (e.g., Almonds, Cashews, Walnuts)

✔ Why it Works:

• Nuts add healthy fats and protein, making jackfruit a more complete meal.
• Enhances energy levels and improves skin health.

Best Way to Eat: Jackfruit smoothie with nuts or jackfruit-based desserts with cashews.

8. Jackfruit & Lemon/Lime

✔ Why it Works:

• Lemon enhances iron absorption from jackfruit.
• It prevents post-meal bloating and acidity.

Best Way to Eat: Jackfruit salad with lemon dressing or jackfruit juice with a squeeze of lime.

North Indian-Style Raw Jackfruit Curry (Kathal Ki Sabzi):

A traditional North Indian dish, Kathal Ki Sabzi is a flavorful

and mildly spiced curry made from raw jackfruit. It pairs well

with rice or roti.

Ingredients:

✅ 250g raw jackfruit (peeled and cut into bite-sized pieces)
✅ 2 tbsp mustard oil (or any cooking oil)
✅ 1 onion (finely chopped)
✅ 2 tomatoes (pureed)
✅ 1 tbsp ginger-garlic paste
✅ 2 green chilies (slit)
✅ ½ tsp cumin seeds (jeera)
✅ ½ tsp turmeric powder (haldi)
✅ 1 tsp coriander powder (dhania powder)
✅ ½ tsp red chili powder
✅ 1 tsp garam masala
✅ 1 tsp dry mango powder (amchur) (optional)
✅ 1 cup water
✅ Salt to taste
✅ Fresh coriander leaves (for garnish)

Preparation Steps:

Step 1: Prepare the Raw Jackfruit 

1 . Apply oil on your hands and knife (to prevent the jackfruit’s sticky sap from sticking).

2. Peel the outer skin, remove the hard core, and cut the jackfruit into small cubes.

3. Boil or pressure cook the jackfruit with salt and a pinch of

 turmeric for 2 whistles (or boil for 15 minutes). Drain and set

 aside.  

Step 2: Prepare the Masala Base-

4. Heat mustard oil in a pan until it reaches the smoking point.

 Let it cool slightly, then reheat.

5. Add cumin seeds and let them splutter.

6. Add chopped onions and sauté until golden brown.

7. Stir in ginger-garlic paste and green chilies, sauté for a

 minute.

8. Add tomato puree and cook until oil separates from the

 mixture.

9. Add turmeric, coriander powder, red chili powder, and

 salt, then cook for another 2 minutes. 

Serving Suggestions:

With Roti/Paratha – Serve as a dry sabzi.

With Rice – Add extra water for a semi-gravy consistency.

South Indian-Style Raw Jackfruit Curry (Kathal Poriyal / Jackfruit Thoran)

This South Indian version of jackfruit curry is lightly spiced, coconut-flavored, and pairs well with rice.

Ingredients:

✅ 250g raw jackfruit (peeled & chopped into small cubes)
✅ ½ cup grated coconut
✅ 1 onion (finely chopped)
✅ 2 green chilies (slit)
✅ 1 tsp mustard seeds
✅ 1 tsp cumin seeds
✅ 1 sprig of curry leaves
✅ ½ tsp turmeric powder
✅ 1 tsp sambar powder (or red chili powder)
✅ ½ tsp black pepper powder (optional)
✅ 1 tbsp coconut oil
✅ Salt to taste

Preparation Steps:

Step 1: Prepare the Jackfruit

1. Grease your hands & knife with oil to prevent the jackfruit

 from sticking.

2. Peel, cut into small cubes, and boil or pressure cook the

 jackfruit with turmeric & salt for 2 whistles (or boil for 15

 minutes). Drain and set aside.

Step 2: Prepare the Coconut Masala

3. In a small bowl, mix grated coconut, turmeric, and black

 pepper powder. Set aside.

Step 3: Tempering & Cooking the Curry

4. Heat coconut oil in a pan.

5. Add mustard seeds and let them splutter.

6. Add cumin seeds, green chilies, curry leaves, and chopped

 onions. Sauté until onions turn golden.

7. Add the cooked jackfruit pieces and stir well.

8. Sprinkle sambar powder (or red chili powder) and salt.

 Cook for 5 minutes.

9. Add the coconut masala and stir-fry for another 2 minutes.

10. Serve hot with steamed rice and sambar.

Serving Suggestions:

With Rice & Sambar – A classic South Indian combo.

With Curd Rice – A cooling, balanced meal.

With Rasam – A light and flavorful pairing.