POWERFUL FOODS
BREADFRUIT
It comes from the same family as jackfruit and mulberry. Similar to bananas and plantains, the breadfruit can be enjoyed ripe as a sweet fruit or underripe as a less-sweet vegetable. When consumed as a vegetable, breadfruit is picked while it is starchy and then boiled or roasted in an underground oven with hot rocks. Some people enjoy it stuffed with coconut and roasted, sliced and fried in palm sugar or syrup until crisp and brown, or cooked with coconut and sugar. This starchy food contains several vital nutrients like B vitamins, potassium, and vitamin C and is a fantastic source of carbohydrates and fiber.
Nutrition benefits
One cup of raw breadfruit (220g) provides 227 calories, 2.4g of protein, 60g of carbohydrates, and 0.5g of fat. The protein in breadfruit is from essential amino acids that the body can’t produce on its own. Breadfruit is also an excellent source of potassium, vitamin C, pantothenic acid (vitamin B5), thiamin (B1), and fiber. The following nutrition information is provided by the USDA.
• Calories: 227
• Fat: 0.5g
• Sodium: 4.4mg
• Carbohydrates: 60g
• Fibre: 10.8g
• Sugars: 24.2g
• Protein: 2.4g
• Potassium: 1080mg
• Vitamin C: 63.8mg
• Calcium: 37.4mg
• Iron: 1.2mg
• Magnesium: 55mg
• Thamin (B1): 0.2mg
• Vitamin B5: 1mg
• Folate: 30.8mcg
JACKFRUIT
Jackfruit is a species of tree in the fig, mulberry, and breadfruit family.
Jackfruit trees typically grow in tropical and near-tropical conditions.
It is the largest tree-borne fruit in the world and can weigh up to 100 pounds and grow up to three feet long.
Jackfruit can be made into a wide variety of dishes, both sweet and savory. The seeds can also be cooked, eaten on their own, or ground into flour.
Jackfruit is packed with nutrients, including fibre and antioxidants.
Nutrition benefits
Two cups contain 310 calories and boast the following line-up of vitamins and minerals:
• Fibre: 6 grams
• Protein: 5.6 grams
• Vitamin A: 20% of Recommended Daily Intake (RDI)
• Vitamin C: 36% of RDI
• Riboflavin: 22% of RDI
• Magnesium: 30% of RDI
• Potassium: 28% of RDI
• Copper: 30% of RDI
• Manganese: 32% of RDI The seeds are especially nutritious. They are high in protein, potassium, calcium, and iron.
The Benefits of Jackfruit for Your Body
Here are eight ways jackfruit may benefit your health:
• Good for your immune system. Jackfruit contains moderate levels of vitamin C, an antioxidant that helps your body fight free radicals and protects you from colds and other illnesses.
• Improves your digestion. Jackfruit is packed with fiber, which helps improve digestion and prevent constipation.
• May help prevent cancer. Jackfruit contains phytonutrients such as lignans, isoflavones, and saponins, which have anti-cancer properties. It also contains many carotenoids, which have been found to help protect against cancer.
• Boosts your energy levels. Jackfruit has B vitamins, particularly vitamin B6, and it is high in complex carbs, which can give you a boost of energy without throwing your blood sugar levels out of whack.
• Helps maintain blood pressure and heart health. It also has moderate levels of potassium, which helps regulate blood pressure and reduces the risk of stroke and heart attack.
• Supports healthy vision. Jackfruit has vitamin A as well as beta-carotene, lutein, and zeaxanthin, which helps improve vision and protects eye health.
• Improves skin health and reduces ageing. The water content in the fruit helps keep your skin moisturised and youthful. And the antioxidants help slow the ageing process.
• Good for bone health. It is also high in calcium, which strengthens and helps promote healthy bones.
How to Make Jackfruit Cake
Ingredients:
o 5 pieces ripe Jackfruit (arils), deseeded
o 4 eggs
o 2 1/2 cups flour
o 1 3/4 cups sugar
o 220g butter
o 1 1/2 tsp baking powder
o 1 tsp lime juice
o 1 pinch salt
Method:
o Sieve flour and baking powder together.
o Separate egg yolks and white, beat the egg whites till stiff.
o In a mixing bowl, mix together butter and sugar
o Add egg yolks, salt, and lime juice..
o To the above mixture, add alternately flour and egg whites and mix using an electric hand mixer.
o Chop jackfruit into fine pieces and add to the above batter. Mix well.
o Meanwhile, preheat oven to 180 degrees.
o Pour the batter into a large greased pan and bake for 50 minutes.
FISH
Fish is among the healthiest foods on the planet. It is loaded with important nutrients such as protein and vitamin D.
Fish is also a great source of omega-3 fatty acids, which are incredibly important for your body and brain.
Fish is packed with many nutrients that most people are lacking. This includes highquality protein, iodine, and various vitamins and minerals.
Fatty species are sometimes considered the healthiest. That is because fatty fish, including salmon, trout, sardines, tuna, and mackerel, are higher in fat-based nutrients. This includes vitamin D, a fat-soluble nutrient that many people are lacking.
Fatty fish also boast omega-3 fatty acids, which are crucial for optimal body and brain function and strongly linked to a reduced risk of many diseases. It is recommended that pregnant and breastfeeding women get enough omega-3s but avoid high-mercury fish.
Eating at least one serving of fish per week has been linked to a reduced risk of heart attacks and strokes.
Eating fish has been linked to a reduced risk of type 1 diabetes and several other autoimmune conditions.
Age-related macular degeneration ( AMD) is a l eading cause of vision impairment and blindness that mostly affects older adults (26Trusted Source).
Some evidence suggests that fish and omega-3 fatty acids may protect against this disease.
In one study, regular fish intake was linked to a 42% lower risk of AMD in women (27Trusted Source).
Another study found that eating fatty fish once per week was linked to a 53% decreased risk of neovascular (“wet”) AMD
Fish is delicious and easy to prepare. For this reason, it should be relatively easy to incorporate it into your diet. Eating fish one or two times per week is considered sufficient to reap its benefits. You can prepare fish in a number of ways, including baked and fried.