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Jackfruit seeds: To eat them or not? Science recommends including them in your diet to combat anaemia, boost gut health and strengthen immunity.
Growing up in a South Indian home, eating jackfruits was a big part of my childhood. Even today, the slightest smell of the fruit brings in a rush of nostalgia, and I never miss a chance to go back to the snacks, curries or ripened juicy bulbs of the fruit that I gorged on as a child.
I’ve always been in awe of the fruit for being incredibly versatile and nutritious. It’s also impressive to note that almost every single part of the fruit can be turned into something delicious.
I recall that my grandmother and mother would collect jackfruit seeds every time they cut the fruit. These seeds would then be cleaned, dried under the sun, and saved in a dry place for later use, like to make some tasty dishes, to be roasted, or stir-fried.
Jackfruit seeds are also high in nutritious value — they are rich in fibre, iron, potassium, several vitamins, protein, and antioxidants.
So think before you toss the seeds out before eating the fruit. Here are some more reasons to include them in your diet:
1. Promotes good digestive health
Jackfruit seeds are high in dietary fibres that help in improving digestion, thereby leading to good metabolism. They contain both soluble and insoluble fibres; the soluble fibres play a major role in reducing blood cholesterol and glucose levels, whereas the insoluble ones help in preventing constipation. Also, the presence of fibre keeps one full for an extended period, thereby aiding weight-loss.
2. Help combat anaemia
These seeds are also a good source of iron, which helps boost the production of red blood cells. This in turn increases haemoglobin levels, thereby preventing weakness and anaemia. It also aids in proper blood circulation.
3. B vitamins boosting energy
B complex vitamins like thiamin and riboflavin present in jackfruit seeds can help in providing required energy to the body, as well as aid the overall functioning of the body.
4. Improves eye health
Among the several vitamins, small amounts of Vitamin A present in jackfruit seeds can help improve eye health. It also helps in preventing cataract and degeneration of muscles.
5. Rich source of proteins
According to studies, jackfruit seeds contain a good amount of proteins when compared to the fruit. Therefore, it helps in regulating hunger levels, aids in building muscles and promotes weight loss.
A protein found in jackfruit seeds — Jacalin — aids in strengthening the immune system.
6. Anti-ageing properties
The presence of several antioxidants like lignans, saponins, isoflavones, and Vitamin C in the jackfruit seeds have anti-ageing properties. This helps in reducing the free radical damage that leads to the premature aging of skin.
Nutritional and Health Benefits of Jackfruit: A Review, published by RASN Ranasinghe, SDT Madhuwanthi and RAUJ Marapana on 6 January 2019.
The Nutrition Source by Harvard School of Public Health.
Jackfruit seed: an accompaniment to functional foods, published by Brazilian Journal of Food Technology
Jackfruit Seeds, A Powerhouse Of Nutrients: Lesser-Known Health Benefits You Need To Know, by Pavitha N Raj; published on NDTV on 18 August 2021.