Breadfruit,
or Artocarpus altilis, is a type of fruit that grows on trees in tropical
climates, including select areas of southern India and Central America. This
fruit can be cooked or eaten raw, and is sometimes ground into flour.
Breadfruit is rich in carbohydrates and provides dietary fiber, minerals and
vitamins, so it can be a beneficial addition to your diet. Carbohydrates are
your body's primary source of energy, so carbohydrate-rich foods such as
breadfruit can be beneficial for athletes and other active individuals.
Breadfruit
grows throughout most of the Pacific Islands and in other tropical areas, from
Africa to Florida. Named for its resemblance to bread, this starchy fruit is a
basic source of carbohydrates for many people living in these warm regions, but
breadfruit also provides other important nutrients.
Rich in Carbohydrates
Breadfruit
is rich in carbohydrates, as 1 cup provides about 60 g of this nutrient. ,
which is 20 percent of your recommended daily value of carbohydrates. Of this
60 g, 11 g is dietary fiber ,44 percent of your daily value. Although
breadfruit is a great source of carbohydrates and fiber, it is relatively low
in protein, with only 2 g per serving.
High in Fiber
One
health benefit of breadfruit is that the fruit is rich in fiber. One cup
contains 10.8 g of this nutrient. Fiber offers numerous health benefits: it
helps promote satiety, aids in digestion and may help reduce your cholesterol
levels.
Low Fat Content
Breadfruit
is low in fat, as 1 cup contains just .51 g. Due to its low fat content, you
might want to include this fruit on a low-fat diet. However, if you deep fry
your breadfruit or cook or serve it with sugar and butter, this will
considerably increase the fat content.
According
to the Produce for Better Health Foundation, there are 230 calories in 1 cup of
fresh breadfruit. This serving size contains only 0.5 g of fat, which is 1
percent of your recommended daily value. It has no cholesterol. Breadfruit is a
good choice for people trying to limit their intake of fat or cholesterol.
Low Protein Content
Breadfruit
is low in protein, as 1 cup contains just 2.35 g. Although protein offers
certain health benefits, eating a low-protein diet can be helpful in some
cases. Too much protein may put a strain on your liver and kidneys, so if you
have liver or kidney problems, breadfruit is a low-protein option to include in
your diet.
High Potassium Content
Breadfruit
is rich in the mineral potassium, with 1078 mg in a 1-cup serving. Potassium is
vital for your health, as it conducts electrical charges in your body that
drive muscular contractions in your skeletal and smooth muscles, including your
heart.
Vitamins
Breadfruit
is packed with vitamin C, providing 110 percent of your recommended daily value
of this vitamin in just 1 cup. Although it provides no vitamin A, a serving of
fresh breadfruit does give you small amounts of thiamine, niacin and
riboflavin.
Minerals
Breadfruit
has no sodium, but each 1 cup serving provides 4 percent of your recommended
daily value of calcium and 6 percent of iron. Eating breadfruit will also
contribute to your daily intake of potassium and magnesium, the National
Tropical Botanical Garden's website reports.
Selection and Storage
Pick
breadfruit that are bright green, thick and bumpy, with no bruises or other
blemishes. You can keep them in your refrigerator for one week. While
refrigerated, breadfruit will get darker in color.
References
- Produce for Better Health Foundation: Breadfruit
- National Tropical Botanical Garden: Breadfruit
- "Fruits of Warm Climates"; Julia F. Morton; 1987
- USDA National Nutrient Database: Breadfruit, Raw
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- EveryDiet.org; Low-Protein Diets; June 2011
- University of Maryland Medical Center; Potassium; May 2009
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