Kathal (Jackfruit) Benfits
Discover the health benefits of Kathal (jackfruit), a nutritious tropical fruit that supports immunity, heart health, digestion, and more. Learn how to include it in your diet for better health.
Written by Dr. Sonia Bhatt
Last updated on 3rd Jul, 2025
Introduction
Jackfruit, commonly known as Kathal in Hindi, is a tropical fruit celebrated not just for its unique flavour and texture but also for its impressive nutritional profile. A staple in Indian cuisine for generations, kathal is incredibly versatile—it can be enjoyed raw in savoury dishes, ripe as a sweet fruit, or cooked in a variety of traditional and modern recipes. Packed with essential vitamins, minerals, and dietary fibre, jackfruit offers several health benefits, from supporting digestion to boosting immunity. In this article, we’ll explore the many reasons why kathal is a valuable addition to a balanced diet and share tips on how to incorporate it into your daily meals for improved health and well-being.
Nutritional Powerhouse: What Makes Kathal Special?
Kathal is packed with essential nutrients, including:
Vitamins: Rich in vitamins C, A, B6, and folate.
Minerals: Contains potassium, magnesium, calcium, and iron.
Fibre: High in dietary fibre, aiding digestion.
Antioxidants: Helps fight inflammation and oxidative stress.
Low in Calories: A great option for weight management.
Top Health Benefits of Kathal (Jackfruit)
Beyond its delicious taste and culinary versatility, kathal is packed with nutrients that contribute to overall health and wellness. Here’s a closer look at some of the top health benefits this tropical fruit has to offer:
1. Boosts Immunity
Kathal is rich in vitamin C, which strengthens your immune system and helps fight infections. Regular consumption can keep common colds and flu at bay.
2. Supports Heart Health
The potassium in jackfruit helps regulate blood pressure, reducing the risk of heart disease. Its fibre content also helps lower bad cholesterol (LDL), keeping your heart healthy.
3. Aids Digestion & Prevents Constipation
The high fibre content in kathal promotes healthy digestion, prevents constipation, and supports gut health. It also acts as a natural detoxifier.
4. Helps in Weight Management
Kathal is low in calories and high in fibre, keeping you full for longer and reducing unnecessary cravings. It’s a great addition to a weight-loss diet.
5. Strengthens Bones
Loaded with calcium, magnesium, and potassium, kathal helps maintain strong bones and prevents conditions like osteoporosis.
6. Good for Diabetics
Despite its sweetness, kathal has a low glycemic index, meaning it doesn’t cause sudden spikes in blood sugar levels. However, moderation is key for diabetics.
7. Improves Skin & Hair Health
The antioxidants and vitamin C in kathal help fight skin ageing, improve collagen production, and promote healthy hair growth.
8. Energy Booster
Kathal contains natural sugars like fructose and sucrose, providing an instant energy boost and making it a great snack for active individuals.
9. May Help Prevent Cancer
Some studies suggest that the phytonutrients and antioxidants in jackfruit may help reduce the risk of certain cancers by fighting free radicals.
Consult Top Specialists for Personalised Usage Tips
How to Include Kathal in Your Diet?
Kathal can be consumed in multiple ways:
Raw (Kachha Kathal): Used in curries, biryanis, and stir-fries.
Ripe (Pakka Kathal): Eaten as a sweet fruit or in desserts.
Seeds: Roasted or boiled, they are a great protein-rich snack.
Jackfruit Flour: Used in gluten-free baking.
Precautions & Who Should Avoid It?
While kathal is generally safe, some people should consume it in moderation:
Diabetics: Monitor portion sizes due to natural sugars.
Allergies: Rare, but some may experience allergic reactions.
Pregnant Women: Consult a doctor before adding it to the diet.
Final Thoughts
Kathal is a superfood that offers numerous health benefits, from boosting immunity to improving digestion and heart health. Whether you enjoy it as a vegetable or a fruit, adding it to your diet can enhance your overall well-being.
If you have specific health concerns or dietary restrictions, it’s always best to consult a nutritionist or doctor before making significant changes to your diet. Book a consultation on Apollo 24|7 today and get expert guidance tailored to your health needs!
Consult Top Dieticians
Dr Venkata Naga Sai Tribhushan Rambhatla
General Physician
3 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Sushma Jaiswal
Dietician
42 Years • M.Sc.(Food & Nutrition)
Bengaluru
Swasthya Nutrition, Bengaluru
Ms Malabika Datta
Dietician
19 Years • Bsc (Clinical Nutrition & Dietetics), Msc (Dietetics & Food Service Management)
Kolkata
Malabika’s Diet Clinic, Kolkata
Neelanjana J
clinical nutrition
3 Years • Bsc., Msc. Nutrition and Dietetics.
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr Darshana R
General Physician/ Internal Medicine Specialist
15 Years • MBBS, MD, DNB (Internal Medicine), Diploma in Allergy, Asthma and Immunology , Fellowship in Diabetes
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Consult Top Specialists for Personalised Usage Tips
Dr Venkata Naga Sai Tribhushan Rambhatla
General Physician
3 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Sushma Jaiswal
Dietician
42 Years • M.Sc.(Food & Nutrition)
Bengaluru
Swasthya Nutrition, Bengaluru
Ms Malabika Datta
Dietician
19 Years • Bsc (Clinical Nutrition & Dietetics), Msc (Dietetics & Food Service Management)
Kolkata
Malabika’s Diet Clinic, Kolkata
Neelanjana J
clinical nutrition
3 Years • Bsc., Msc. Nutrition and Dietetics.
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr Darshana R
General Physician/ Internal Medicine Specialist
15 Years • MBBS, MD, DNB (Internal Medicine), Diploma in Allergy, Asthma and Immunology , Fellowship in Diabetes
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
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