Breadfruit is a soft and sweet fruit that has excellent amounts of flavonoids, vitamin A and nutrients with anti-inflammatory and antioxidant properties, helping to prevent problems such as diabetes, cancer and high blood pressure.
Furthermore, breadfruit has a high fiber and water content, which helps in the formation of fecal cake, preventing constipation. See other foods help prevent constipation.
Breadfruit is usually sold at municipal fairs and markets. This fruit can be consumed raw, but it can also be cooked, fried or roasted, in sweet or savory preparations, such as pudding, cake or stews.
Health benefits
Breadfruit, when consumed regularly, can promote the following health benefits:
1. Prevent high blood pressure
As it contains good amounts of antioxidants, such as flavonoids and gallic acid, breadfruit maintains the health of blood vessels, helping to improve blood circulation and control blood pressure.
Furthermore, breadfruit has excellent amounts of potassium, a mineral that helps eliminate excess sodium from the body through urine, preventing high blood pressure.
2. Avoid diabetes
Breadfruit is rich in fiber, helping to balance blood glucose and insulin levels, preventing diabetes.
As it has good amounts of antioxidants, such as vitamin C, flavonoids and tannins, breadfruit also improves the functions of the hormone insulin, promoting the balance of blood glucose levels and preventing diabetes.
3. Improve heart health
Breadfruit has excellent amounts of antioxidants, compounds that help fight free radicals, reducing cholesterol and triglyceride levels in the blood, and preventing diseases such as atherosclerosis, heart attack or stroke.
4. Fight constipation
As it contains great amounts of fiber, breadfruit promotes the formation of fecal cake, helping to eliminate feces.
Furthermore, breadfruit has excellent amounts of water, a fundamental component for softening stools, combating constipation.
5. Prevent cancer
Because it has good amounts of flavonoids, gallic acid and tannins, breadfruit has antioxidant action, protecting the body’s healthy cells against free radicals and preventing some types of cancer.
Does breadfruit make you fat?
When consumed in excess, breadfruit can make you gain weight, as the fruit has good amounts of carbohydrates.
However, breadfruit has fewer calories than other fruits, such as avocado and coconut, for example. Furthermore, this fruit has excellent amounts of fiber, making it an interesting option for controlling hunger during weight loss diets.
Therefore, one way to consume fruit without increasing the calories in your diet is to maintain a balanced diet and alternate the consumption of breadfruit or other types of fruit.
Nutritional information table
The following table indicates the nutritional information for 100 g of raw breadfruit:
To obtain the benefits of breadfruit, it is important to consume the fruit along with a healthy, balanced diet and regular physical exercise.
How to consume breadfruit
When it is ripe, breadfruit can be eaten pure or used to prepare cakes, jellies and puddings. When the fruit is still green, it can be used in savory preparations, such as purees, stews or soups, for example.
Healthy recipes with breadfruit
Breadfruit can be used in healthy recipes, such as:
1. Breadfruit cake
Ingredients:
- 3 cups of breadfruit tea;
- 1 cup of tea and brown sugar;
- 2 and ½ cups of milk;
- 2 eggs;
- 1 and ½ cup of wheat flour;
- 1 and ½ tablespoon of butter;
- 1 and ½ teaspoon of baking powder;
- 5 cups of water.
Preparation mode:
Peel the breadfruit, cut into cubes and cook in water until very soft. After it has cooled, place the cooked fruit in a blender, add the eggs, sugar, milk and butter and blend until it becomes a homogeneous mass.
Transfer the dough to a bowl, add the yeast and stir carefully with a spoon. Place the dough in a mold or tray greased with butter and wheat flour. Place in a preheated oven at 180 ºC and bake for 30 to 40 minutes. Wait for it to cool and serve.
2. Breadfruit puree
Ingredients:
- 1 medium breadfruit;
- 2 tablespoons of butter;
- 1 tablespoon of garlic;
- 1 tablespoon of parsley;
- 1 cup of milk tea;
- Pepper to taste;
- 1 teaspoon of salt;
- 1 tablespoon of olive oil.
Preparation mode:
Peel the breadfruit and cut into large pieces. Place the fruit in a pan, cover with water and cook until very soft. Drain the breadfruit, wait for it to cool, mash until it becomes a puree and set aside. Place the olive oil and half the butter in a pan and sauté the garlic. Add the puree, the rest of the seasonings and mix well. Add the rest of the butter and mix until it becomes a consistent cream. Serve then.
3. Breadfruit ice cream
Ingredients:
- 1 medium ripe breadfruit;
- 1 box of light cream;
- ¾ cup of honey.
Preparation mode:
Wash the breadfruit, cut it in half and remove the fruit pulp with a spoon. Place the fruit pulp, cream and honey in a blender and blend until smooth. Transfer the mixture to a bowl and let it cool in the refrigerator for 2 hours. Afterwards, beat the mixture with a mixer for 10 minutes and place in the freezer until it is consistent and cold. Serve then.
