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We live in a world where we’re constantly chasing the latest superfood, but sometimes we should take a step back and look around at what’s been right in front of us all along.
Jackfruit seeds are often discarded as a by-product and go unexplored most of the time. However, they are a nutritious by-product that can support digestive, skin, and metabolic health when included as part of a balanced diet.
Despite all the preliminaries given to the fleshy parts of the jackfruit, its seeds are an experience of higher nutrients that have not been explored so far. It is the gift of nature.
These tiny seeds are rich in protein, fibre, and antioxidants that offer numerous health benefits. They improve digestion and enhance skin health.
Consider how that one single ingredient can become a nutrition powerhouse; it has a straightforward answer, it is sustainable, and it is rather beneficial.
Jackfruit seeds are the unheralded heroes of the fruit world, and it is time to rediscover them.
Read this article to explore the excellent benefits of these and why they should be part of your health program.
The seeds are slightly flattened, plump, oval-shaped, and have smooth, off-white skin. After cooking, they are tender and slightly sweet, somewhat like chestnuts or baked potato skins, and covered by a coating of inedible fibre.
When roasted, they develop an even more nutty and intense taste.
Raw seeds of jackfruit cannot be consumed due to their crunchy and bitter taste, but can be explored in cooking in many forms, namely boiled, roasted, or as a flour, which turns out to be a nutritious and versatile food source.
It possesses a light, earthy flavour that balances out perfectly with savoury dishes and sweets, presenting an incredible eating experience.
Here is the nutritional composition of jackfruit seeds (per 100g fresh weight) presented in a table format:[1]
| Nutrient | Amount (per 100g FW) |
| Carbohydrates | 25.80–38.40 g |
| Protein | 0.40–0.43 g |
| Fat | 0.40–0.43 g |
| Crude Fibre | 1.0–1.5 g |
| Vitamin A | 10–17 IU |
| Vitamin C | 11 mg |
| Calcium | 50.0 mg |
| Potassium | 246 mg |
| Magnesium | 54.0 mg |
| Iron | 1.50 mg |
Jackfruit seeds are a superfood due to the variety of health benefits they offer. They contain all the essential minerals, vitamins, and antioxidants that have a positive influence on overall health.[2]
Jackfruit seeds have the following health benefits when they are used along with a balanced diet.
Dietary fibre, levels are high in jackfruit seeds, and such nutritional fibre is essential in ensuring the good passage of foodstuffs in the body.
The insoluble fibre contributes to the bulking up of stools, thus managing cases of constipation and facilitating regular bowel movements. The soluble fibre absorbs water, thereby moisturising stools, making them easier to defecate.[3]
Jackfruit seeds are a rich source of prebiotic fibres, which are non-digestible compounds that serve as food for beneficial gut bacteria.
By supporting the growth of these probiotics, they help promote a balanced gut microbiome and better digestive health. [4]
These elements of jackfruit seeds not only facilitate digestion but also promote gut health by facilitating the uptake of nutrients.
Aashirvaad Atta, Multigrains, and its highly qualified nutritionists created the My Meal Plan test. This test determines how much fibre you consume each day and generates a sufficient food plan that satisfies your needs.
Jackfruit seeds may support iron levels, which are an essential mineral in haemoglobin synthesis in red cells.
The role of haemoglobin is to transport oxygen to the body, as sufficient iron is required to support the transport of adequate oxygen in the body cells.
A study revealed that 100 grams of jackfruit seed flour contains about 12.55 mg of iron, suggesting it could meet daily iron needs.
When used in fortified items, such as extruded snacks formulated with 24.9 percent jackfruit seed flour, the addition of iron fortificants like ferrous ammonium phosphate can increase the iron content up to 22.36 mg per 100 grams of product.[5]
Eating the jackfruit seeds, combined with other iron-containing foods, may help maintain blood and overall health by promoting normal blood functioning and cell vitality.
The jackfruit seed contains a lot of antioxidants, specifically phenolic compounds that protect the skin from oxidative damage.
These antioxidants help to trap free radicals, which are molecules that increase the ageing process and cause skin damage.
Regularly eating or applying jackfruit seed extract along with honey, under medical supervision may help the skin resist free-radical damage, leading to a firmer, calmer, and overall healthier appearance; these seeds serve as a simple, effective additive many people overlook in their everyday care routine. [6]
Jackfruit seeds also offer an easy way to calm body-wide inflammation. When you sprain an ankle or catch a cold, the immune system swells the area to start repairs.
Trouble arises when that swelling drags on for weeks or even months.
Research shows the seeds pack flavonoids and phenolic acids, plant compounds that dial down those noisy inflammatory signals.[7]
By munching on the seed, you may relieve joint aches, gut cramps, and even minor skin rashes.
Since the seeds roast well and slip easily into soups, stews, or salads, they may give anyone a low-effort way to keep the body’s defenses in check.
The benefits of incorporating jackfruit seeds into your diet are numerous, making it essential to add them to your diet. The following are easy ways of exploiting health:
The jackfruit seeds are an excellent source of nutrients like vitamins, minerals, antioxidants, and dietary fibre, which may have a beneficial impact on the different body systems.
The seeds could be attributed to a healthy gut, the skin and hair, and their multifunctional benefits, and they are a premium source of plant-based protein.
This also has substantial anti-inflammatory capacity, and it may support iron levels and may protect functional cells against oxidative damage, properties that find much favour among health enthusiasts.
They are also very versatile in the culinary department; homemakers can boil, roast, or even grind the seeds into flour and incorporate them in their soups, baked goods, and smoothies, making the ingredient work perfectly in most food styles.
It is also vital that one eats moderately, as an excess of any kind of food will disrupt nutrient consumption.
Individuals considering incorporating jackfruit seeds into their diet should consult a registered dietitian or physician for personalised recommendations based on their medical history, future eating goals, and overall lifestyle.
Yes, jackfruit seeds are edible after they are cooked properly. They are to be boiled or roasted to eliminate bitterness and soften their consistency, making them usable.
The jackfruit seeds contain ample fibre, antioxidants, and essential vitamins that aid the digestive system, strengthen the immune system, promote healthy skin and hair, and manage inflammation.
To make jackfruit seeds, you can boil them, roast them, or even powder them. Remove the outer skin by peeling the seeds and cook them.
Yes, jackfruit seeds contain high fibre, which can aid in weight management by making you feel full and enhancing digestion, and this may help in controlling appetite.
Though the jackfruit seeds are usually harmless, eating them in small quantities is advisable. They contain a lot of fibre, which may cause digestive discomfort when overconsumed. Always introduce them slowly into the diet.
