Ackee is a tropical fruit that is native to West Africa but is now widely grown in the Caribbean, particularly in Jamaica. The fruit is one of Jamaica’s national dishes, and it’s often served with codfish. Apart from its delicious taste and culinary importance, ackee is also a fantastic source of many essential nutrients, providing a range of health benefits, including anti-inflammatory, immune system boosting, and bone health effects. In this article, we’ll delve deeper into the nutritional values of ackee, their anti-inflammatory benefits, immune system effects, food-combining information, and a unique anti-inflammatory smoothie recipe.

Nutritional Values of Ackee

Ackee is packed with essential nutrients such as protein, dietary fiber, vitamin C, vitamin A, folate, potassium, and calcium. According to USDA, one cup (150g) of canned ackee contains the following nutrient values:

• 151 calories
• 4.4 grams of protein
• 11.0 grams of carbohydrates
• 1.6 grams of fiber
• 0.0 grams of sugar
• 12.1 grams of fat
• 30.0 mg of vitamin C (33% DV)
• 270 IU of vitamin A (9% DV)
• 145 mcg of folate (36% DV)
• 417 mg of potassium (9% DV)
• 85 mg of calcium (9% DV)

The high protein and fiber content of ackee make it a great food for weight management. Additionally, the vitamin C content of ackee makes it great for boosting the immune system.

Anti-Inflammatory Benefits of Ackee

One of the most significant benefits of ackee is its potent anti-inflammatory properties. Ackee contains high levels of phytosterols, which are chemical compounds found in plants. They have been shown to reduce inflammation [1]. This makes ackee a great food to include in an anti-inflammatory diet to help protect against chronic diseases.

Also, ackee is a good source of magnesium, which has anti-inflammatory properties. Studies have shown that magnesium can inhibit the release of inflammatory hormones, reducing the risk of chronic inflammation [2]. Incorporating magnesium-rich foods such as ackee into your diet may help reduce inflammation levels in your body.

Bone Health Effects of Ackee

One of the essential minerals found in ackee is calcium. Calcium is vital for building and maintaining strong bones. It is also essential for blood clotting, nerve function, and muscle functionality. Ackee is an excellent source of calcium, making it a great food for bone health.

Additionally, ackee is rich in potassium, which is essential for regulating blood pressure and maintaining healthy bones. Studies have found that a high potassium diet can help preserve bone mineral density [3].

Immune System Effects of Ackee

Ackee is a fantastic source of vitamin C, which is essential for maintaining a healthy immune system. Vitamin C is an antioxidant that helps protect the body against damage from free radicals. It also plays a crucial role in the production of white blood cells, which are essential for fighting infections.

Food Combining Information

Ackee can be combined with various other foods to create appealing and nutritious meals. However, it is essential to consider food combining to get the maximum nutritional benefit from ackee.

When combining ackee with other foods, consider pairing it with green leafy vegetables or whole-grain foods to create a balanced meal rich in essential nutrients.

Ackee Anti-Inflammatory Smoothie Recipe

Here is a unique anti-inflammatory smoothie recipe featuring the power-packed goodness of ackee:

Ingredients:

• 1 8 oz can of ackee
• 1/2 cup of fresh pineapple
• 1/2 inch of fresh ginger, peeled
• 1/4 cup of coconut milk
• 1/4 cup of water

Instructions:

1. Drain ackee from the can and place it in a blender.
2. Add fresh pineapple chunks, peeled ginger, coconut milk, and water to the blender.
3. Blend on high speed until all ingredients are well combined.
4. Pour into a glass and serve chilled.

Conclusion

Ackee is a potent anti-inflammatory superfood, packed with essential nutrients that provide numerous health benefits. The phytosterols found in ackee reduce inflammation, while its calcium, potassium, and vitamin C content provide strong immune system and bone health effects. When combining ackee with other foods, consider pairing it with green leafy vegetables or whole-grain foods to create balanced meals that are rich in essential nutrients.

 

If you love anti-inflammatory fruits, be sure to check out the other fruits section of our website, or explore our anti-inflammatory herbs section.