Why Should You Add The Ackee Fruit To Your Diet?

Ackee is a nutrient-dense fruit known for its delicacy. It is the national fruit of Jamaica and is loaded with bioactive compounds that help treat many ailments. The benefits of ackee fruit are numerous and are linked with its antioxidant and fatty acid composition. The intake of ackee can help reduce cancer risk, improve heart health, and regulate blood glucose levels. You may eat this fruit raw or cooked. It tastes nutty and has a buttery and creamy richness when cooked.

Moderate intake of ackee fruit seems to be safe for consumption. This article explores the potential health benefits, some easy recipes, and possible side effects of the ackee fruit. Keep reading.

In This Article

What Is TheAckee Fruit?

The ackee fruit is native to West Africa and typically grown in tropical and subtropical climates. The ackee tree, which belongs to the family of Sapindaceae (soapberry), is highly branched and reaches a height of about 7 to 25 meters. Some of the other fruits that belong to the group include lychees, longan, and rambutan.

The ackee tree bears fruit twice a year — from January to March and June to August. The fruit appears like a capsule that turns from green to yellow or red as it matures. Its pods vary in length from 7.5 to 10 cm. These split apart as they grow to reveal the aril or yellow fleshy edible portion and the toxic black seeds. The aril can be eaten once the fruit has fully opened (1).

Continue reading to learn about the nutritional profile of ackee.

Nutritional Profile Of Ackee

100g of canned ackee fruit contain (1):

Calories	151 kcal
Protein	2.9g
Carbohydrates	0.8g
Total lipids (Fat)	15.2g
Calcium	35 mg
Potassium	270 mg
Iron	0.7 mg
Sodium	240 mg
Zinc	1 mg
Dietary fiber	2.7g
Vitamin C	30 mg

Fats make up a substantial portion of the ackee arils (51 to 58%). The most common fatty acids found are (2):

•  Linoleic acid
•  Palmitic acid
•  Stearic acid

Linoleic acid (a polyunsaturated omega-6 fatty acid) is an essential fatty acid. It is not produced by the body and must be obtained through diet. It is essential for the formation of membranes in the eye and brain.

Ackee is rich in vitamin C, whose recommended intake is 90 mg/day for adult men and 75 mg/day for adult women (3). Consuming about 300g of ackee arils can help you meet this requirement.

If you are looking for a nutrient-rich yet low-calorie fruit, ackee is the one for you. But what health benefits can you expect from ackee intake? Keep reading to find out.

Potential Benefits Of Ackee Fruit

1. Is Rich In Antioxidants

The phenols in ackee have antioxidant properties and protect the cells from free radical damage. These compounds are easily absorbed through the intestinal tract walls (4). Besides, foods rich in phenolic compounds may help increase anti-inflammation capacity, lower the risk of cancer, cardiovascular disease, and type 2 diabetes, and act as an antibacterial agent (5),(6),(7).

Ackee aril is also a good source of other antioxidants like vitamin C. It may help reduce the risk of chronic and degenerative illnesses like cardiac and cerebral ischemia, cancer, neurological disorders, diabetes, rheumatoid arthritis, DNA damage (8),(9),(10),(11).
Ackee arils also have implications in food quality systems for their rich phenolic and antioxidant content (12).

2. May Help Reduce Cholesterol

Ackee is rich in dietary fiber, which binds to cholesterol in the small intestine and gets excreted through the bowel movements. This way, fiber prevents cholesterol from entering the bloodstream. As a result, cholesterol levels in the blood decrease, reducing the risk of coronary heart disease and stroke.

These reduced cholesterol levels may also improve endothelial function, which helps widen blood vessels and reduce blood pressure (13). A high-fiber diet may also help slow down sugar absorption and improve blood glucose control. This helps prevent and manage diabetes (14). Moreover, high fiber intake may also prevent the formation or worsening of hemorrhoids, thereby preventing gastrointestinal issues (15). Besides, insoluble fiber (non-digestible) absorbs water and loosens up stool. This increases stool frequency and may help prevent constipation (16). Finally, fiber-rich foods also increase satiety and help manage obesity by preventing overeating (17).

3. May Help Strengthen Bones

Ackee contains minerals like calcium, phosphorus, magnesium, and zinc, which are essential for improving bone health. Supplementing calcium and vitamin D was found to prevent bone loss and fragility fractures in the elderly. Their intake was also found to benefit people at risk of osteoporosis. Besides, magnesium and phosphorus help maintain bone quality and health (18).

4. May Help Control Blood Pressure

Ackee is high in potassium. Studies suggest that increasing potassium intake, whether through diet or supplementation, may lower blood pressure. This is especially true in the case of hypertensive individuals and those who consume salt excessively, as potassium counterbalances the effects of sodium. Moreover, research found that a potassium-rich diet may help lower the risk of stroke by 25%. It may also slow down kidney function decline in individuals with early stages of chronic kidney disease (19).

Including ackee in your daily diet may offer important benefits. In the next section, we bring to you some of the easiest and tasty ackee recipes.

How To Add Ackee Fruit To Your Diet?

1. Jamaican Ackee And Salt-Fish

What You Need

•  500g canned ackee fruit (drained)
•  250g salted codfish (boneless)
•  5 bacon slices (chopped)
• 1/4 cup vegetable oil
•  1 teaspoon garlic (minced)
•  1 fresh thyme sprig
•  1 onion (chopped)
•  2 tomatoes (diced)
•  2 scallions (chopped)
•  1 small bell pepper(sliced)
•  1 teaspoon black pepper (freshly ground)
•  1 teaspoon paprika
•  ½ teaspoon cayenne pepper

How To Prepare

1.  Soak salted cod in water overnight. Boil to remove excess salt and shred it into large pieces.
2.  Sauté bacon slices in a large pan over medium heat until they turn brown and crisp (for about 3 to 5 minutes).
3.  Transfer the bacon to a dish.
4.  Add 2 tablespoons of vegetable oil in the pan. Sauté onions, garlic, thyme, and scallions for about 2 to 3 minutes.
5.  Add the tomatoes, black pepper, cayenne pepper, and paprika. Stir to mix all the ingredients.
6.  Cook for 5 minutes or until done. Add water, if needed.
7.  Cook the salt-fish for a few minutes before adding the ackee. Cook for about 3 more minutes.
8.  Season to taste. Turn the heat off and let it cool.

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Note: The authentic Jamaican breakfast can be prepared a day in advance.

2. Jamaican Ackee Fritters

What You Need

•  1 cup ackee (drained and crushed)
•  1 and ½ cups all-purpose flour
•  ½ teaspoon salt
•  ½ teaspoon white pepper
•  1 small onion (chopped)
•  1 small sweet pepper (diced)
•  1 teaspoon hot pepper sauce
•  1 medium egg (beaten)
•  ¾ cup whole milk
•  1 cup vegetable oil

How To Prepare

1.  Sift flour, salt, and white pepper in a large mixing bowl.
2.  Add onions, chopped sweet peppers, crushed ackee, and hot pepper sauce. Mix.
3.  Add the egg and just enough milk to form a batter that readily drops off a spoon.
4.  Heat vegetable oil in a large skillet. Pour the batter using a tablespoon and fry for 5 minutes, flipping both sides until it turns golden brown. Drain on paper towels.

3. Creamy Ackee Soup

What You Need

•  500g canned ackees (drained)
•  1 tablespoon butter
•  1 tablespoon garlic (minced)
•  1 small onion (chopped)
•  1 fresh thyme sprig
•  1 scallion stalk (chopped)
•  1 cayenne pepper
•  3 cups chicken stock
•  1 cup heavy cream
•  1/8 teaspoon black pepper

For Garnish

•  ¼ cup cashew nuts
•  2 julienne scallion stalks
•  ¼ cup flour
•  ¼ cup vegetable oil

How To Prepare

1.  Melt butter in a saucepan. Sauté chopped garlic, onion, thyme, scallion, and whole cayenne pepper.
2.  Toss in the ackee. Add chicken broth and simmer for 5 to 10 minutes.
3.  Remove from the flame and blend for about a minute or until smooth. Pour it back into the saucepan and let it simmer.
4.  Stir in the heavy cream, black pepper, and salt (to taste).
5.  Preheat the oven to 350°F and toast cashew nuts for about 5 minutes.
6.  Toss julienned scallion with flour and fry for 30 seconds in hot vegetable oil. Drain excess oil on a paper towel.

These recipes add variety to your diet besides helping you reap the health benefits of ackee. However, consuming unripe ackee fruit may cause serious adverse effects. Let’s find out what they are.

Possible Side Effects Of Ackee Fruit

Eating unripe ackee fruit may cause Jamaican vomiting sickness, a fruit-poisoning disorder. Hypoglycin A (an amino acid) is primarily responsible for causing this disorder. These ackees may also cause physical and mental fatigue, and hypoglycemia (a rapid drop in blood sugar). Moreover, severe cases have also been reported to cause seizures, hypothermia (a drop in body temperature), coma, and even death (20).

Unripe ackees pose a greater threat to children and malnourished individuals, and may even cause fatal encephalopathy (a disease that affects the brain). People with these symptoms must be treated within hours. While there is no standard treatment approach, early sugar and glucose delivery is advised (20).

Note: Ripe fresh ackee is safe to eat. Remove the seeds and the fruit’s red membrane as they are poisonous. Make sure to discard the water after the initial boiling process. Also, do not cook any other food with the ackee arils while you boil them.

Ackee fruit is delicious and nutrient-rich. It is known for its buttery taste and is a staple in Jamaican cuisine. The many benefits of ackee fruit can be attributed to its powerful antioxidant and phenolic compounds. The intake of ackee may help reduce cholesterol levels, strengthen bones, and control blood pressure. You can add it to your diet in many ways, and it can be eaten raw or cooked. However, many people avoid eating these fruits because of concerns related to poisoning, which is thought to be caused by an amino acid (hypoglycin A) in them. The fruit may also cause physical and mental fatigue, seizures, and a drop in blood pressure levels. Hence, avoid eating unripe ackee fruits and consult your doctor in case of emergencies.

Frequently Asked Questions

Is ackee alkaline or acidic?

Ackee is alkaline when it is fresh and when dried and processed it has an acidic pH.

Is ackee a Superfood?

Yes, ackee is a superfood, as it is rich in nutrients like fiber, vitamins, and minerals, that can promote overall health.

Does ackee affect your prostate?

Yes, ackee is known to affect the prostate positively. Its monounsaturated fatty acids provide a protective effect.

What food group is ackee?

Ackee is technically a fruit. However, it is used and cooked as a vegetable.

Is ackee keto-friendly?

No, ackee is not keto-friendly, as it has a significant amount of carbohydrates.

Key Takeaways

• The Jamaican national fruit, the ackee, is nutty and buttery rich, so it pairs nicely with savory dishes.
• The ackee fruit is packed with health benefits due to its potent antioxidants, such as vitamin C and phenols, as well as fatty acid composition.
• Ackee intake can improve heart health, reduce cancer risk, and regulate blood sugar levels.
• Eating unripe ackee may cause vomiting, fatigue, hypoglycemia, seizures, and even death.

Sources

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

1. Ackee (Blighiasapida) – Jamaica\’s top fruit
   https://www.researchgate.net/publication/236154238_Ackee_Blighia_sapida_-_Jamaica\’s_top_fruit#:~:text=Blighia%20sapida%20(ackee)%20is%20the
2. Assessment and profiling of the fatty acids in two ackee fruit (BlighiasapidaKöenig) varieties during different ripening stages
   https://pubmed.ncbi.nlm.nih.gov/23172539/
3. Vitamin C
   https://www.ncbi.nlm.nih.gov/books/NBK225480/
4. Phenolic Acids
   https://www.sciencedirect.com/topics/food-science/phenolic-acids
5. Role of the Encapsulation in Bioavailability of Phenolic Compounds
   https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC7601682/
6. The role of polyphenols in modern nutrition
   https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5601283/
7. Antibacterial Activity of Polyphenols: Structure-Activity Relationship and Influence of Hyperglycemic Condition
   https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6150409/
8. Vitamin C intake and risk of ischemic heart disease in a population with a high prevalence of smoking
   https://pubmed.ncbi.nlm.nih.gov/14559929/
9. Vitamin C in Disease Prevention and Cure: An Overview
   https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3783921/
10. The role of vitamin C in the treatment of pain: new insights
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5391567/
11. Vitamin C Intake Circulating Vitamin C and Risk of Stroke: A Meta‐Analysis of Prospective Studies
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3886767/
12. Ackee (Blighiasapida) Fruit Arils: Nutritional Phytochemicals and Antioxidant Properties
    http://www.sciencepublishinggroup.com/journal/paperinfo?journalid=153&doi=10.11648/j.ijnfs.20140306.17
13. Intake of Dietary Fiber From Grains and the Risk of Hypertension in Late Midlife Women: Results From the SWAN Study
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8481373/
14. Effect of dietary fibre on glucose control and serum lipoproteins in diabetic patients
    https://pubmed.ncbi.nlm.nih.gov/6106098/
15. High Fiber Diet
    https://www.ncbi.nlm.nih.gov/books/NBK559033/
16. Effect of dietary fiber on constipation: A meta analysis
    https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3544045/
17. Dietary fiber and obesity
    https://pubmed.ncbi.nlm.nih.gov/707393/
18. Minerals and vitamins in bone health: the potential value of dietary enhancement
    https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/minerals-and-vitamins-in-bone-health-the-potential-value-of-dietary-enhancement/9DAD1E77A91028D3F6D31FE9FF6E8EAC
19. Should we eat more potassium to better control blood pressure in hypertension?
    https://academic.oup.com/ndt/article/34/2/184/4782766?login=true
20. Ackee Fruit Toxicity
    https://www.ncbi.nlm.nih.gov/books/NBK431101/

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Payal Karnik

Payal Karnik is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural… more

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