Breadfruit (Artocarpus altilis) is the fruit of the breadfruit tree. Breadfruit has several health benefits. It is a member of the mulberry and jackfruit family. Breadfruit is grown and eaten in Nigeria as well. It is known as “ukwa” in Igbo and “afon” in Yoruba. This dish is high in carbs and fiber but low in fat, which makes it a great addition to healthy eating plans that allow for more carbohydrate-rich foods.
Breadfruit (Ukwa) should definitely be included to your diet right away for a variety of benefits. This article examines the nutritional value of breadfruit as well as the beneficial effects that eating breadfruit may have on one’s health.
Table of contents
Nutritional Value of Breadfruit (Ukwa)
Breadfruit is an excellent source of complex carbohydrates; it is also low in fat and cholesterol; its glycemic index is moderate; and it does not include gluten. It consists mostly of water (71%), carbs (27%), protein (1%), and very little fat (negligible).
The nutritional profile of breadfruit is shown in the following table.
| Principle | Nutrient Value | Percentage of Required Daily Allowance |
|---|---|---|
| Energy | 103 Kcal | 5% |
| Carbohydrates | 27.12 g | 21% |
| Protein | 1.07 g | 2% |
| Total Fat | 0.20 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 4.9 g | 13% |
| Vitamins | ||
| Folates | 14 μg | 3.5% |
| Niacin | 0.900 mg | 6% |
| Pyridoxine | 0.100 mg | 8% |
| Riboflavin | 0.030 mg | 2% |
| Thiamin | 0.110mg | 9% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 29 mg | 48% |
| Vitamin E | 0.10 mg | 1% |
| Vitamin K | 0.5 &mug | <1% |
| Electrolytes | ||
| Sodium | 2 mg | 0% |
| Potassium | 490 mg | 10.5% |
| Minerals | ||
| Calcium | 17 mg | 2% |
| Copper | 0.084 mg | 9% |
| Iron | 0.54 mg | 7% |
| Magnesium | 25 mg | 6% |
| Manganese | 0.060 mg | 2.5% |
| Phosphorus | 30 mg | 4% |
| Selenium | 0.6 µg | 1% |
| Zinc | 0.12 mg | 1% |
| Phyto-nutrients | ||
| Carotene-ß | 0 µg | — |
| Crypto-xanthin-ß | 0 µg | — |
| Lutein-zeaxanthin | 22 µg | — |
Health Benefits of Breadfruit (Ukwa)
1. Prevents diabetes
One studies stated “ that there was enough evidence to suggest that breadfruit might be able to prevent type 2 diabetes, even though many of the studies didn’t give a lot of information about the fruit.
2. Aids with Losing Weight
Want to stop being fat or lose weight quickly? You could do that with the help of breadfruit. How does eating breadfruit help you lose weight?
Breadfruit is a great source of dietary fiber, which makes you feel less hungry so you eat less. This keeps you from eating too many calories, which can cause you to gain weight.
If you’re trying to lose weight, another reason to eat more breadfruit is that it helps reduce cellulite and fat in the body, making you look slimmer.
3. Hair health
Breadfruit is a great way to get all of the vitamins and minerals your body needs. Because of this, it is also a good choice for hair health. Again, omega-6 and omega-3 fatty acids do great things for hair follicles.
4. Treatment of dandruff
Breadfruit is a good treatment for preventing hair conditions like dandruff. In a word, it is a fantastic natural therapy for hair loss and thinning hair.
5. For skin health
Consuming this food on a regular basis will make your skin healthy on the inside as well as the outside. Recent research has shown that the antioxidants included with breadfruit are beneficial for warding against skin diseases and rashes. Consuming breadfruit may also improve your skin tone, which is another another benefit of doing so. If a person consumed the appropriate quantity of breadfruit, they would undoubtedly have skin that was silky smooth and beautiful.
6. Promote brain function
Breadfruit is also good for your health because it has a lot of nutrients that are good for your brain. These include omega 3 and omega 6 fatty acids, potassium, folate, vitamin B6, and others.
All of these things are important for how the brain works and how it grows.
For example, the potassium in breadfruit helps increase blood flow to the brain, which improves thinking skills, concentration, and how well nerve cells work.
More importantly, a number of studies have shown that the folate in breadfruit can lower the risk of brain-related diseases like Alzheimer’s and cognitive decline.
Also, you might be interested to know that breadfruit has a lot of vitamin B6 and magnesium, both of which help your brain work better by making you feel more emotionally stable and reducing your risk of depression, insomnia, and nausea.
7. Enhance pregnancy
Breadfruit is good for pregnant women because it has a lot of carbs, fiber, omega 3 fatty acids, and omega 6 fatty acids, all of which are good for a healthy pregnancy.
First of all, the polyunsaturated fatty acids [omega 3 and 6] in breadfruit play a big role in making sure that the fetus and brain of an unborn baby develop properly.
Again, this fruit’s high carbohydrate and calorie content will give a pregnant woman the energy she needs during her period. Its fiber content also helps keep cholesterol levels in check, which lowers the risk of getting gestational diabetes.
8. Helps the body’s immune system
One of the surprising health benefits of breadfruit is that it can make your immune system stronger. Breadfruit has properties that help your immune system. This is mostly because it has a lot of vitamin C, which strengthens and improves the immune system so that it can protect you from certain illnesses, diseases, or infections.
Some studies have also shown that a moderate amount of vitamin C can help fight cancer-causing radicals in the body, making you healthier.
9. Stops bacterial infections
Researchers have found that extracts of breadfruit with ethyl acetate and methanol prevent infection, especially Streptococcus mutans and Pseudomonas aeruginosa.
Streptococcus mutans is found in the mouth, where it helps make plaque and causes cavities. Pseudomonas aeruginosa can cause pneumonia, or an infection in the lungs, in the blood, or after surgery. This risk is usually higher in hospitals, among people on ventilators, catheters, or who have had burns or surgeries.
10. Promote eye health
There are a lot of carotenoids in breadfruit. Carotenoids are the building blocks of vitamin A, which means that they can change into vitamin A. In this way, they help keep your eyes healthy.
Conclusion
As you can see, breadfruit is good for your health in many ways. Breadfruit is full of nutrients and minerals that are good for you. It is good for the skin, the brain, digestion, and it makes the bones stronger. Breadfruit should be a part of your diet right now.
