Jackfruit Seeds: Hidden Superfood Health Benefits & Uses

Introduction

Jackfruit, a tropical wonder fruit known for its enormous size and sweet, fleshy pulp, is a powerhouse of nutrition. Even though most people are aware of the benefits of jackfruit, its seeds are often ignored and discarded as trash. Surprisingly, these seeds are packed with vital nutrients and offer a range of health benefits. In many Asian cuisines, jackfruit seeds are a staple, enjoyed in both savory and sweet dishes. This article explores the health benefits, nutritional profile, and versatile uses of jackfruit seeds in detail, showing you why you should think twice before throwing them away.

Health Benefits of Jackfruit Seeds

1. Boosts Immune System

Antioxidants such as flavonoids, saponins, and phenolic substances are abundant in jackfruit seeds. These antioxidants are crucial in neutralizing free radicals—unstable molecules that can cause cell damage and contribute to diseases like cancer and heart disease. By consuming jackfruit seeds, you give your immune system the ammunition it needs to fend off infections and diseases.

Additionally, these seeds are high in Vitamin C, which is well-known for its immune-boosting properties. Vitamin C not only helps prevent infections but also aids in faster recovery when you’re sick. Regular consumption of jackfruit seeds can fortify your body’s defense mechanism, keeping you protected year-round.

2. Improves Digestive Health

Fiber is an essential component of a healthy digestive system, and jackfruit seeds are a great source of dietary fiber. One of the key benefits of dietary fiber is its ability to regulate bowel movements and prevent constipation. In contrast to refined grains, which can cause bloating and slow digestion, jackfruit seeds promote easy digestion and lessen gastrointestinal distress.

Jackfruit seeds also contain prebiotic properties, which means they feed the beneficial bacteria in your gut. Immune system performance, nutrient absorption, and even mental wellness depend on a healthy gut microbiota. Including jackfruit seeds in your diet not only enhances digestion but also supports overall well-being.

3. Promotes Heart Health

Your heart deserves the best, and jackfruit seeds can contribute to its well-being. These seeds are packed with potassium, a mineral known for its ability to manage blood pressure levels. Potassium acts as a vasodilator, relaxing blood vessels and easing blood flow, which reduces strain on the heart.

Moreover, the antioxidants present in jackfruit seeds help prevent the oxidation of cholesterol, a major cause of arterial blockage and heart diseases. Regular consumption of jackfruit seeds can lower the risk of heart attacks, strokes, and other cardiovascular issues. Their fiber content also plays a role in managing cholesterol levels, further safeguarding heart health.

4. Enhances Skin Health

If you’re aiming for glowing, youthful skin, jackfruit seeds should be on your list. These seeds are rich in antioxidants and Vitamin C, both of which are essential for healthy, radiant skin. The antioxidants protect your skin from damage caused by UV rays and environmental pollutants, reducing signs of aging like wrinkles and fine lines.

The production of collagen, which is essential for the suppleness and firmness of skin, is greatly aided by vitamin C. When applied topically as a paste or consumed regularly, jackfruit seeds can improve skin texture, lighten dark spots, and reduce acne scars. The natural anti-inflammatory properties further soothe irritated skin, making it clearer and smoother.

5. Supports Weight Management

Struggling to maintain or lose weight? Jackfruit seeds can help. Their high fiber and protein content contribute to feelings of fullness, reducing cravings and minimizing overeating. When you feel full longer, you’re less likely to snack on unhealthy options, aiding in effective weight management.

Unlike many snack options that are high in fat and sugars, jackfruit seeds are low in fat and calories, making them a perfect guilt-free snack. Incorporating them into your diet not only helps with weight control but also provides essential nutrients that are often missed in calorie-restricted diets.

6. Regulates Blood Sugar Levels

A great dietary inclusion for people with diabetes or blood sugar issues are jackfruit seeds. They prevent abrupt rises in blood sugar levels by releasing glucose into the bloodstream gradually due to their low glycemic index.

Moreover, the high dietary fiber content in the seeds aids in regulating the absorption of sugar, further stabilizing blood glucose levels. Studies suggest that regular consumption of jackfruit seeds can be beneficial for managing Type 2 diabetes, especially when combined with a balanced diet and exercise.

7. Strengthens Hair Health

Jackfruit seeds aren’t just good for your skin; they also do wonders for your hair. Rich in proteins and iron, jackfruit seeds help strengthen hair roots and reduce hair fall. Iron is crucial for proper blood circulation, which in turn supplies oxygen and nutrients to hair follicles, promoting healthy growth.

Using jackfruit seed paste on your scalp can also improve hair texture and add shine. Its antibacterial properties help reduce scalp infections, making it a natural remedy for dandruff and itchiness.

8. Enhances Cognitive Function

Additionally beneficial to the brain is the iron concentration of jackfruit seeds.  For the brain to receive enough oxygen, which is essential for cognitive function, iron is necessary. Concentration, memory, and general mental clarity are all improved by a well-oxygenated brain.

Furthermore, the antioxidants in jackfruit seeds help protect brain cells from oxidative stress, potentially reducing the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Regular consumption of these seeds can contribute to sharper cognitive function and better memory retention.

9. Provides Essential Minerals

Jackfruit seeds are a great source of essential minerals like magnesium, potassium, calcium, and iron. Magnesium helps in muscle function and energy production, while calcium is critical for strong bones and teeth.

Potassium, as mentioned earlier, regulates blood pressure, and iron helps prevent anemia by boosting red blood cell production. The combination of these minerals makes jackfruit seeds an excellent choice for overall health maintenance.

10. Prevents Anemia

Iron deficiency is one of the leading causes of anemia, resulting in fatigue, dizziness, and weakness. Iron, which is abundant in jackfruit seeds, increases the synthesis of red blood cells and hemoglobin. This, in turn, improves oxygen circulation throughout the body, preventing the symptoms of anemia.

Including jackfruit seeds in your daily diet can significantly reduce the risk of iron deficiency and related health complications.

Nutritional Composition of Jackfruit Seeds

To fully appreciate the health benefits of jackfruit seeds, it’s important to understand their nutritional breakdown. Here’s a detailed look at the nutrients packed into every 100 grams of jackfruit seeds:

Jackfruit seeds are densely packed with carbohydrates and proteins, making them an excellent source of energy. The presence of vital minerals like potassium and magnesium further enhances their nutritional value, supporting heart health, muscle function, and bone strength.

Uses of Jackfruit Seeds

Jackfruit seed are not just nutritious; they are incredibly versatile in their uses. You can apply them to your everyday life in the following ways:

1. Culinary Applications

Jackfruits seed are a staple in many Asian dishes. They can be crushed into flour, roasted, or even cooked. When boiled, they have a soft, creamy texture similar to boiled potatoes. Roasted jackfruits seeds have a nutty flavor, almost reminiscent of chestnuts, making them a great snack option.

In South Indian cuisine, jackfruits seeds are added to curries and stir-fries for their unique texture and taste. Ground jackfruit seed flour is also used in gluten-free baking, offering a nutritious alternative to traditional wheat flour. You can also use them in soups, stews, and even desserts for added nutritional benefits.

2. Skin and Hair Care

Jackfruits seed are not just good for consumption; they are fantastic for external use as well. The antioxidants and vitamins in jackfruit seed can enhance skin texture and boost hair health. A paste made from ground jackfruit seeds can be applied to the face as a natural exfoliant. It helps remove dead skin cells, clear pores, and reduce signs of aging.

For hair, a jackfruit seed mask can strengthen hair roots, prevent hair loss, and add a natural shine. Simply boil the seeds, grind them into a paste, and apply it to your scalp for 20-30 minutes before washing off.

3. Herbal Remedies

Traditional medicine has long recognized the healing properties of jackfruits seeds. They are often used to treat digestive issues, infections, and even skin diseases. Boiling jackfruit seeds and drinking the water is a common remedy for relieving stomach discomfort and indigestion.

Moreover, the antibacterial properties of jackfruits seed help fight off harmful bacteria in the body, further boosting your immune defenses. Some herbalists also recommend jackfruit seeds as a natural way to manage blood pressure and improve circulation.

4. Nutritional Supplements

The nutritional richness of jackfruit seed has caught the attention of health food industries. Nowadays, jackfruit seed flour is being marketed as a gluten-free, high-protein alternative for baking and cooking. This flour is not only nutritious but also low in calories, making it ideal for health-conscious consumers.

5. Natural Fertilizers

Beyond consumption, the outer shells of jackfruits seeds can be composted to create organic fertilizer. Their decomposition enriches soil with minerals, promoting healthier plant growth. For those practicing sustainable gardening, jackfruit seed compost is an excellent addition to organic farming.

How to Prepare Seeds of Jackfruit  for Consumption

Jackfruits seeds need proper preparation before they are safe and tasty to eat. Follow these steps to prepare them:

Step 1: Cleaning the Seeds

• After removing the seeds, give the jackfruit flesh a good wash under running water.

• Scrub off any pulp residue and pat them dry with a clean cloth.

Step 2: Boiling the Seeds

• Bring a pot of water to a boil and add the cleaned seeds.

• Let them boil for about 20-25 minutes or until they become tender.

• Add a pinch of salt for flavor if you prefer.

Step 3: Roasting (Optional)

• For a roasted, nutty flavor, you can dry the boiled seeds and roast them in an oven at 350°F (175°C) for 20–30 minutes.

• Turn them occasionally for even roasting.

Step 4: Peeling the Seeds

• Once cooled, peel off the outer white layer. Given how difficult it is, a little knife would be useful.

• What remains is the creamy seed inside, ready to be eaten or used in recipes.

Step 5: Storing the Seeds

• Boiled seeds can be stored in an airtight container in the refrigerator for up to a week.

• Roasted seeds can last a bit longer, but for maximum freshness, consume within a week.

Delicious Recipes with Jackfruit Seed

1. Jackfruit Seed Curry

Ingredients:

• 1 cup boiled jackfruit seeds

• 1 onion (chopped)

• 2 tomatoes (chopped)

• 1 teaspoon turmeric

• 1 teaspoon cumin seeds

• 1 tablespoon ginger-garlic paste

• Salt and pepper to taste

• Fresh cilantro for garnish

Instructions:

1. 1. Put cumin seeds in a pan with hot oil.

   2. Sliced onions and ginger-garlic paste should be added and cooked until golden brown.

   3. Add tomatoes, turmeric, salt, and pepper. Cook until the tomatoes soften.

   4. Add boiled jackfruit seeds and mix well.

   5. Cook for another 10 minutes, stirring occasionally.

   6. Serve hot over flatbread or rice and garnish with fresh cilantro.

2. Roasted Jackfruit Seeds Snack

Ingredients:

• 1 cup boiled jackfruit seeds

• Salt to taste

• A pinch of chili powder

• 1 teaspoon olive oil

Instructions:

1. Preheat your oven to 350°F (175°C).

2. Toss the boiled seeds with olive oil, salt, and chili powder.

3. Spread them on a baking tray.

4. Roast for 20-30 minutes or until crispy.

5. Allow them to cool and savor them as a nutritious snack.

3. Jackfruit Seed Flour Pancakes

Ingredients:

• 1 cup jackfruit seed flour

• 1 cup all-purpose flour

• 1 egg

• 1 cup milk

• 1 tablespoon honey

• A pinch of salt

Instructions:

1. In a bowl, combine all the dry ingredients.

2. Whisk the egg, milk, and honey together, then combine with the dry ingredients.

3. Pour a ladle of batter into a heated pan.

4. Cook until golden brown, 2 to 3 minutes per side.

5. Serve with fresh fruits and a drizzle of honey.

Side Effects and Precautions of Jackfruit Seed

While jackfruit seed are incredibly nutritious, it’s important to be aware of certain side effects and precautions:

1. Risk of Allergic Reactions

Though rare, some individuals may experience allergic reactions to jackfruits seeds, especially if they are already allergic to jackfruit itself. Symptoms can include itching, rashes, and swelling. If you have known allergies to fruits like birch pollen or latex, you may want to consume jackfruits seeds cautiously.

2. Digestive Issues if Consumed Raw

Raw jackfruits seed contain certain toxins and anti-nutrients like trypsin inhibitors that can interfere with protein digestion. These inhibitors are neutralized when the seeds are boiled or roasted. Hence, always cook the seeds thoroughly before consuming them.

3. Potential for Flatulence

The high starch content in jackfruit seed may cause flatulence and bloating in some people. Boiling them with a pinch of turmeric or carom seeds (ajwain) can help mitigate this issue.

4. Not Suitable for People with Chronic Kidney Disease (CKD)

Jackfruits seed are rich in potassium, which is beneficial for most people but may pose risks for those with CKD. High potassium levels can lead to hyperkalemia, which is dangerous for individuals with compromised kidney function.

5. Interactions with Medication

Before including jackfruit seed in your diet, it is best to speak with your doctor if you are taking blood pressure medicine or anticoagulant drugs. Their high potassium and iron content may interact with certain medications.

Storing Jackfruit Seeds Properly

To maximize the shelf life and nutritional value of jackfruit seeds, proper storage is crucial. Here’s how to store them effectively:

1. Fresh Seeds

• Wash the fruit well after removing the seeds.

• Give them a day or so to air dry.

• Store in a cool, dry place, away from direct sunlight for up to a week.

2. Boiled Seeds

• Once the seeds have boiled, let them cool fully.

• Store in an airtight container in the refrigerator.

• They can last for up to 5–7 days when refrigerated.

3. Roasted Seeds

• Let the roasted seeds cool before placing them in an airtight container.

• To keep them crunchy, keep them in a dark, dry place.

• For best freshness, consume within a week.

4. Jackfruit Seed Flour

• Ground jackfruit seeds into a fine flour after roasting.

• Keep in a cold, dry location in an airtight container.

• It can last up to 2–3 months if stored properly.

Comparing Jackfruit Seeds with Other Seeds

Jackfruits seeds are lower in calories compared to other popular seeds like pumpkin and sunflower seeds. Although their protein and fiber content is modest, they make up for it with unique antioxidants and minerals that are highly beneficial for health. For those looking for a low-calorie, nutritious addition to their diet, jackfruits seeds are an excellent choice.

Traditional and Cultural Uses of Jackfruit Seeds

The seeds of jackfruit have a long history in both cultural and traditional medicine. In Ayurveda, the seeds are believed to have cooling properties and are used to treat digestive problems and skin conditions. They are also used to reduce inflammation and improve blood circulation.

In many South Asian countries, jackfruit seed are added to stews, curries, and desserts. They are a versatile component because of their rich texture and nutty flavor. In India, a popular dish called “Palakottai Poriyal” (Jackfruit Seed Stir Fry) is prepared with a blend of spices, coconut, and sautéed jackfruit seeds.

In the Philippines, roasted jackfruit seeds are a popular snack, often seasoned with salt and chili powder. Meanwhile, in Sri Lanka, jackfruit seed are ground into flour and used to make roti (flatbread).

Environmental Impact of Using Jackfruit Seeds

One of the biggest advantages of consuming jackfruits seed is their contribution to reducing food waste. Typically, the seeds are discarded after the fruit is consumed, which contributes to environmental waste. By utilizing the seeds, not only do you reduce waste, but you also gain nutritional benefits.

Additionally, jackfruit trees are highly sustainable. They require minimal maintenance, are resistant to drought, and produce abundant yields. This makes jackfruit and its seeds an eco-friendly choice for conscious consumers.

Conclusion

Jackfruit seeds are truly a hidden gem in the world of superfoods. Packed with essential nutrients like proteins, vitamins, minerals, and antioxidants, these seeds offer a multitude of health benefits from boosting immunity and enhancing digestion to promoting heart health and improving skin quality. Their versatility in the kitchen makes them a valuable addition to various recipes, whether roasted, boiled, or ground into flour.

Moreover, incorporating jackfruit seed into your diet is not only beneficial for your health but also supports sustainable living by reducing food waste. Despite their unassuming appearance, jackfruit seeds are a nutritional powerhouse that deserves a place in your daily diet. So the next time you enjoy a ripe, juicy jackfruit, remember not to toss away those seeds turn them into something delicious and nourishing instead.

FAQs

Q1. Can you eat jackfruit seeds raw?

No, jackfruit seeds should not be eaten raw. They contain anti-nutrients and certain toxins that need to be neutralized through boiling or roasting.

Q2. How do you remove the hard shell of jackfruit seeds?

After boiling or roasting, the hard shell of jackfruit seeds becomes easier to peel. Simply let them cool and use your hands or a small knife to remove the outer shell.

Q3. Are jackfruit seeds good for weight loss?

Yes, jackfruit seeds are high in fiber and low in fat, which promotes satiety and reduces snacking. This makes them a great addition to a weight-loss diet.

Q4. Can jackfruit seeds be used in baking?

Absolutely! Jackfruit seeds can be dried and ground into flour. This gluten-free flour can be used in baking bread, pancakes, and even cookies.

Q5. Are jackfruit seeds safe for children to eat?

Yes, when cooked properly, jackfruit seeds are safe for children and are a good source of nutrition. However, make sure they are boiled or roasted to remove any potential toxins.