Breadfruit, botanically known as artocarpus altilis, is a large fruit obtained from tall, tropical rain-forest fruiting trees growing in areas like Hawaii, Samoa and Caribbean in the mulberry family. A staple in Pacific Islands from where it spread to Africa, breadfruit is quite similar to jackfruit but ranks higher on nutrition. It has prickly skin, a lumpy green flesh and a potato-like texture.
With an impressive array of health benefits,
this exotic fruit is now being hailed as a wonder food.
Breadfruit is an apt ingredient for a range of commercial products
because of its high starch content, pale color and mild flavor.
Similar to its bounty of nutritional benefits, breadfruit can be cooked and eaten in different styles.
Immature breadfruit possesses a flavor similar to artichoke hearts and is eaten as a vegetable. Pureed breadfruit makes an excellent food for babies whereas dried breadfruit is ground into flour and can substitute any flour for preparing bread and baked goods. Mature breadfruit tastes like a baked potato
when cooked and can easily replace potato in many recipes, including chips and French fries.
Health Benefits of Breadfruit
Breadfruit is packed with nutrients, which lower cholesterol, fight infections, promote youthful skin and healthy hair. Since it contains good amount of fiber that reduces the rate of glucose absorption, it is a diabetic friendly food
. It is brimming with the heart friendly nutrient potassium that regulates blood pressure
and heart rate.
Breadfruit benefits the body as it contains Omega-3 and Omega-6 fatty acids
, which stimulate skin and hair growth, regulate metabolism and promote bone health.
Good for Weight Watchers
Breadfruit is an ideal food for those on a weight loss program, since it is low in calories and high on nutrition. Being a high fiber food
, it provides satiety without drastically increasing calorie consumption.
Develops Resistance to Infections
Breadfruit contains plenty of antioxidants, which build resistance against infections and boost the immune system. It scavenges from the harmful effects of free radicals that can otherwise lead to aging, age-related diseases and cancer.
Brimming with Goodness of Fiber
At 4.9 grams of fiber per 100 grams, breadfruit is one of the highest fiber-rich fruits.
Dietary fiber is associated with a wide range of health advantages like reducing cholesterol levels by preventing its absorption, curing constipation
, lowering blood pressure and protecting the colon mucous membrane by warding off cancer-causing chemicals from the colon.
Breadfruit contains several hair-friendly nutrients, essential for maintaining healthy hair. Being a Vitamin C rich food, it facilitates the absorption of minerals particularly iron
, which provide adequate nourishment to hair. Iron improves blood circulation in the scalp, stimulates hair follicles and promotes hair growth. The fatty acids
present in breadfruit regulate sebum production, reduce dandruff and itchiness
. It also inhibits scalp inflammation and cell death, which keeps hair fall in control.
Good for Skin
Drinking breadfruit juice gives skin a glowing and youthful appearance. The Vitamin C content in breadfruit promotes collagen production that provides elasticity to skin. Breadfruit inhibits the activity of pro-inflammatory enzymes and prevents overproduction of nitric oxides, thus preventing skin inflammation.
Health Benefits of Breadfruit Leaves
The health benefits of breadfruit leaves lies in its blend of compounds like acid hidrosianat, asetilcolin, ribofavlin and tannins.
- Regular consumption of breadfruit leaves treats kidney damage, lowers uric acid and blood sugar levels.
- Breadfruit leaves are also effective in curing hepatitis, dental pain, rashes and an enlarged spleen.
- Research conducted by Chinese researchers concluded that the leaves of breadfruit are very useful for treating cardiovascular problems.
If you’re eating the leaves of breadfruit as a therapeutic treatment, avoid consuming singkon leaves and spinach leaves. You should also avoid eating red meat because it will thicken blood causing muscle cramps
- 1 tsp coriander seeds
- 1 tsp cumin seeds
- 1 tsp vegetable curry powder
- 1 breadfruit, peeled and cut into 3cm pieces
- 2 halved green chillies
- 100 g finely chopped onion
- 1 sprig curry leaves
- ˝ tsp turmeric powder
- ˝ tsp freshly ground black pepper
- 1 inch cinnamon stick
- 500 ml coconut milk
- 3 garlic cloves
- 100 ml coconut cream
- 50 ml vegetable oil
- 1 tsp mustard seeds
- 1 sprig curry leaves
- ˝ sliced onion
- Dry roast coriander and cumin seeds along with vegetable curry powder in a small pan until it turns dark brown.
- Place all the ingredients except the coconut cream in a saucepan and simmer for 10-12 minutes.
- For the tempering, heat the oil in a pan. Add mustard seeds, curry leaves and onion and cook for a couple of minutes. Add the tempered spices to the curry and stir continuously.
- Now, while stirring continuously, add coconut cream and cook for 3- 4 minutes till the gravy becomes thick and the breadfruit is soft and tender.
- Season with salt and serve hot.
The nutritional values of "Breadfruit, raw" per 100 grams are:
Data source: USDA Nutrient Database, R25
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*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.