What are the benefits of eating jackfruit seeds?

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Jackfruit is the largest fruit in the world, packed with protein and loads of other nutrients like B vitamins and potassium. However, did you know that the seeds of this fruit are also very healthy? These nuts are rich in thiamin and riboflavin that help turn the food you eat into energy and keep your eyes, skin and hair healthy. Read more to understand more about the benefits of eating jackfruit seeds.

1. Things to know about jackfruit seeds

Jackfruit is a fruit found in many parts of Asia. It has gained popularity due to its delicious, sweet taste and various health benefits. However, the flesh is not the only part of this fruit that we can eat - one jackfruit can contain 100 - 500 seeds that are edible and nutritious. Despite containing beneficial nutrients, jackfruit seeds are often discarded.
Jackfruit seeds also provide small amounts of minerals such as zinc, iron, calcium, copper, potassium and magnesium. Jackfruit seeds contain compounds with antibacterial effects, which may help prevent bacterial contamination of food-borne illnesses. These seeds have also been used in traditional medicine to aid gastrointestinal problems, although more research is needed to verify these potential benefits.
This article details everything you need to know about jackfruit seeds, including their health benefits, potential concerns, and how to add them to your daily diet.

2. Health benefits of jackfruit seeds

2.1. Nutritional composition of jackfruit seeds Compared with other tropical fruit seeds, jackfruit seeds contain many important nutrients. They contain high levels of starch, protein, vitamins, minerals and antioxidants. A 1-ounce serving of jackfruit seeds (about 28 grams) contains:
Calories: 53 Carbs: 11 grams Protein: 2 grams Fat: 0 grams Fiber: 0.5 grams Riboflavin: 8% of your daily recommended Thiamine: 7% of the daily requirement Magnesium: 5% of the daily requirement Phosphorus: 4% of the daily requirement Jackfruit seeds are also a good source of two B vitamins - thiamine and riboflavin. Both help fuel our bodies, as well as perform other important functions. Furthermore, jackfruit seeds provide fiber and resistant starch, both of which pass through the body undigested and act as food for the beneficial bacteria in our gut. Fiber and resistant starch have been linked to many powerful health benefits, including controlling hunger, lowering blood sugar, and improving digestion and insulin sensitivity.

2.2. Health Benefits of Jackfruit Seeds Jackfruit seeds have been used in traditional Chinese medicine as an aphrodisiac and to treat digestive problems, among other uses. Modern research has found that they may have other useful properties.
May have antibacterial effects
In traditional medicine, jackfruit seeds are sometimes used to relieve symptoms of diarrhea. In fact, studies have shown that jackfruit seeds have the ability to have antibacterial effects. One study showed that the surface of jackfruit seeds is covered with small particles that act as antibacterial agents. They tested the seeds against common bacteria such as E. coli, and concluded that jackfruit seeds have the potential to develop into therapeutic agents to prevent foodborne illnesses.
However, more research is needed to investigate the effectiveness of jackfruit seeds for these uses.
May have anti-cancer properties
Some studies suggest that jackfruit seeds may have some anti-cancer properties. This is thought to be due to the impressive levels of plant compounds and antioxidants. They contain a lot of antioxidants, especially flavonoids, saponins and phenols. Studies have shown that these plant compounds can help fight inflammation, boost your immune system, and even repair DNA damage.
A recent test-tube study found that jackfruit seed extract reduced the formation of cancerous blood vessels by 61%. However, the research was limited to animal and test-tube studies. More studies are needed to investigate whether jackfruit seeds have anti-cancer effects in humans.
May boost your digestive system health
Similar to other nuts, jackfruit seeds contain both soluble and insoluble fiber. Fiber passes through our digestive tract without being hydrolyzed by enzymes and helps to normalize bowel movements by adding bulk to your stools, making them softer and increasing frequency.
Furthermore, fiber is considered a probiotic, which means it helps feed the beneficial bacteria in your gut. These beneficial gut bacteria help support healthy digestion and your immune function. Many studies have found that increasing fiber intake can help relieve constipation. Furthermore, fiber may help protect against inflammatory bowel disease and relieve symptoms of hemorrhoids
May reduce cholesterol levels
Research also shows that jackfruit seeds can improve cholesterol levels in the body your blood. This effect is most likely due to their high fiber and antioxidant content. Elevated levels of LDL (bad) cholesterol have been linked to high blood pressure, diabetes, and an increased risk of heart disease. In contrast, higher levels of HDL (good) cholesterol have been found to have a protective effect on the heart.
A study in rats showed that those that ate a lot of jackfruit seeds had lower levels of LDL (bad) cholesterol and increased HDL (good) cholesterol, compared to mice that ate fewer jackfruit seeds. Research in this area is limited to animal studies, so further studies in humans are needed.

3. Side effects when eating jackfruit seeds

Although jackfruit seeds have been linked to a variety of health benefits, they still have some potential concerns.
3.1. May increase bleeding when taken with certain medications People who are taking medications that increase the risk of bleeding should use caution when consuming jackfruit seeds. In one study, jackfruit seed extract was shown to slow blood clotting and even prevent blood clot formation in humans.
Therefore, jackfruit seeds may increase the risk of bleeding further when taken with these drugs. If you are taking medication that can increase your risk of bleeding, you should avoid eating jackfruit seeds. The following drugs are known to increase the risk of bleeding:
Aspirin Blood thinners (anticoagulants) Antiplatelet drugs Nonsteroidal anti-inflammatory drugs (ibuprofen or naproxen) 3.2. Contains anti-nutrients Raw jackfruit seeds contain powerful anti-nutrients and are known as tannins and trypsin inhibitors. They can interfere with the absorption and digestion of nutrients. Tannins are a type of polyphenol commonly found in many plant foods. They can bind with minerals, such as zinc and iron, and form an insoluble mass, reducing the body's ability to absorb these minerals. Trypsin inhibitors are a type of protein found in many different foods, including soybeans, papaya seeds, and jackfruit seeds. Similar to tannins, they interfere with protein digestion and make it difficult to digest food. For these reasons, jackfruit seeds should never be eaten raw.
The good news is that heat inactivates these antinutrients. Therefore, cooking jackfruit seeds by roasting or boiling them will reduce their anti-nutritional effects.

4. How to add jackfruit seeds to your diet

Jackfruit seeds can be enjoyed similarly to other nuts. Here are some easy ways to add them to your diet:
Add to salads. Make your own hummus with jackfruit seeds. Grind them into a powder for use in baking or cooking. Add them to smoothies. Make your own jackfruit seed butter. Use jackfruit seeds as a snack. Jackfruit seeds should not be eaten raw because they contain many anti-nutrients. Boiling or roasting are the two most common preparation methods. You can boil jackfruit seeds in a large pot of water for about 20 to 30 minutes. When the seeds are soft, drain the water in a pot, then let cool, dry and enjoy. You can also roast jackfruit seeds by heating them in an oven to 400°F (205°C) and placing them flat on a pan. Bake the seeds for 20 minutes or until they are brown and fragrant. You can use jackfruit seeds to add flavor and crunch to dishes. Due to their large size, they can be consumed in a variety of ways.
Jackfruit seeds are not only edible but also have high nutritional value. They have been linked to a number of health benefits, including improved digestive system health and cholesterol levels. However, they can also interfere with nutrient absorption if eaten raw, as well as increase the risk of bleeding in people taking certain medications. Scientists recommend only eating jackfruit seeds that are processed in boiled or baked form to enjoy the maximum flavor and health benefits that this nut brings.
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Reference sources: healthline.com, medicalnewstoday.com