Jackfruit, known as kathal in India, is a tropical fruit that thrives in various regions across Asia. Recently, it has surged in popularity not only for its delightful sweetness but also for its impressive array of health benefits. Interestingly, the flesh is just one part of the jackfruit; within it, you can find anywhere from 100 to 500 edible seeds that are both nutritious and versatile. Unfortunately, despite their rich nutrient profile, these seeds are often overlooked and discarded. This article will explore everything you need to know about jackfruit seeds, highlighting their health benefits, potential concerns, and creative ways to incorporate them into your diet.

Jackfruit Seeds: A Nutrient Powerhouse

When compared to other seeds from tropical fruits, jackfruit seeds stand out due to their rich nutritional profile. These seeds are not only delicious but are loaded with essential nutrients. They are particularly abundant in carbohydrates, proteins, vitamins, minerals, and antioxidants, making them a valuable addition to any diet. For instance, a standard serving size of 100 grams of jackfruit seeds contains:

  • Calories: 189
  • Carbohydrates: 40 grams
  • Protein: 7 grams
  • Fat: 0 grams
  • Fiber: 1.5 grams
  • Riboflavin: 29% of the Reference Daily Intake (RDI)
  • Thiamine: 25% of RDI
  • Magnesium: 18% of RDI
  • Phosphorus: 14% of RDI

These seeds are particularly rich in two essential B vitamins—thiamine (known as B1 and called Thiamin in India) and riboflavin (B2), both of which are crucial for energy production and other vital bodily functions. Additionally, jackfruit seeds provide dietary fiber and resistant starch. These components are significant as they traverse the digestive system undigested, serving as sustenance for beneficial gut bacteria.

Research suggests that fiber and resistant starch are associated with numerous health benefits, such as regulating appetite, lowering blood sugar levels, enhancing digestion, and improving insulin sensitivity. Overall, jackfruit seeds are an excellent source of vital nutrients, notably resistant starch, protein, thiamine, riboflavin, and antioxidants.

Numerous Health Benefits of Jackfruit Seeds

Jackfruit seeds, known as kanthal beej in India, have been utilized in Traditional Chinese medicine for various purposes, including as an aphrodisiac and a remedy for digestive disorders. Recent studies have uncovered additional potential health advantages associated with these seeds.

Potential Antimicrobial Properties

In traditional practices, jackfruit seeds have been employed to alleviate diarrhea. Scientific investigations have revealed that these seeds may possess antibacterial characteristics. A notable study indicated that the surface of jackfruit seeds is adorned with tiny particles that function as antibacterial agents. When tested against prevalent bacteria like E. coli, the findings suggested that jackfruit seeds could be harnessed as therapeutic agents to prevent foodborne illnesses. Nonetheless, further studies are necessary to validate these findings.

Possible Anticancer Effects

Emerging research suggests that jackfruit seeds may exhibit anticancer properties, attributed to their abundant plant compounds and antioxidants. They are particularly rich in antioxidants such as flavonoids, saponins, and phenolics. Various studies have demonstrated that these compounds may help reduce inflammation, boost the immune system, and even repair DNA damage. A recent in-vitro study revealed that jackfruit seed extract inhibited the formation of cancerous blood vessels by an impressive 61%. However, it is important to note that current research is primarily limited to laboratory and animal studies, necessitating further investigation into the anticancer effects of jackfruit seeds in humans.

Support for Digestive Health

Similar to many seeds, jackfruit seeds contain both soluble and insoluble fiber. This fiber traverses the digestive system undigested, contributing to regular bowel movements by adding bulk to stools, thereby softening them and increasing their frequency. Furthermore, fiber acts as a prebiotic, nourishing beneficial gut bacteria, which is crucial for maintaining healthy digestion and immune function. Numerous studies have established that a higher fiber intake can alleviate constipation, while also providing protection against inflammatory bowel disease and easing hemorrhoid symptoms.

Cholesterol Level Improvement

Research indicates that jackfruit seeds may play a role in enhancing cholesterol levels, likely due to their high fiber and antioxidant content. Elevated LDL (bad) cholesterol levels are linked to high blood pressure, diabetes, and a heightened risk of heart disease. Conversely, increased HDL (good) cholesterol levels are known to offer protective benefits for heart health. A study conducted on rats revealed that those consuming a greater quantity of jackfruit seeds experienced reduced LDL cholesterol levels and elevated HDL cholesterol levels compared to those with a lower intake. However, as current research is primarily confined to animal studies, further human-based studies are essential.

In summary, while jackfruit seeds are associated with various health benefits, it is crucial to acknowledge that the evidence supporting these claims is still limited and largely derived from test-tube and animal studies. Additional research involving human subjects is necessary to better understand the full range of benefits offered by jackfruit seeds.

Potential Health Concerns

While jackfruit seeds (kathal ke beej) are celebrated for their numerous health benefits, it is essential to be aware of some potential health risks associated with their consumption.

Possible Increased Bleeding Risk with Certain Medications

For individuals on medications that heighten the likelihood of bleeding, caution is advised regarding jackfruit seed consumption. Research has shown that jackfruit seed extract may slow down blood clotting and even hinder clot formation in humans. Consequently, consuming jackfruit seeds might amplify the risk of bleeding when taken in conjunction with such medications. If you're currently using medications that can elevate bleeding risks, it is best to refrain from eating jackfruit seeds.

The following medications are known to heighten bleeding risks:

  • aspirin
  • anticoagulants (blood thinners)
  • antiplatelet medications
  • nonsteroidal anti-inflammatory drugs (such as ibuprofen or naproxen)

Presence of Antinutrients

Raw jackfruit seeds contain significant antinutrients, specifically tannins and trypsin inhibitors, which can disrupt nutrient absorption and overall digestion. Tannins are a category of polyphenols prevalent in many plant foods, capable of binding to essential minerals like zinc and iron, forming an insoluble complex that diminishes the absorption of these vital nutrients. Similarly, trypsin inhibitors, which are proteins found in various foods including soybeans and papaya seeds, interfere with protein digestion, complicating the breakdown of dietary proteins.

Due to these factors, it is advised never to consume jackfruit seeds in their raw state. The positive aspect is that cooking can deactivate these antinutrients. Thus, methods like roasting or boiling jackfruit seeds can significantly mitigate their antinutritional properties. Studies indicate that tannins and trypsin inhibitors present in jackfruit seeds may hinder the absorption of crucial nutrients like protein, zinc, and iron. Moreover, caution is warranted as jackfruit seeds may further increase bleeding risks when combined with specific medications.

Simple Ways to Incorporate Into Your Diet

Jackfruit seeds (Kathal ke beej) offer a delightful alternative to various other seeds and can be easily integrated into your meals.

Here are some effortless methods to include them in your diet:

  • Add them as a topping to salads for an extra crunch.
  • Craft your own jackfruit-seed hummus for a nutritious spread.
  • Grind the seeds into flour to use in various baking or cooking recipes.
  • Incorporate them into smoothies for added nutrition.
  • Whip up a batch of homemade jackfruit-seed butter for a unique twist.
  • Enjoy them on their own as a wholesome snack.

Preparation Techniques

It is crucial to note that jackfruit seeds should not be consumed raw due to their antinutrient properties. The most common methods for preparing them are boiling and roasting. To boil jackfruit seeds, place them in a large pot of water and allow them to cook for approximately 20–30 minutes. When they become tender, drain the water and let them cool and dry. For roasting, preheat your oven to 400°F (205°C) and spread the seeds evenly on a baking sheet. Bake for about 20 minutes until they achieve a golden brown color and a toasted texture. Jackfruit seeds can enhance the flavor profile and add a delightful crunch to various dishes. Their substantial size allows for numerous culinary applications.

In summary, there are countless ways to enjoy jackfruit seeds, but remember to always cook them thoroughly before consumption.

The Bottom Line

Jackfruit seeds, known as kathal ke beej in India, are not just edible but also packed with essential nutrients. Research has linked their consumption to several health advantages, such as enhanced digestion and improved cholesterol management. However, it is important to note that consuming these seeds in their raw state might interfere with nutrient absorption and could pose a risk of bleeding for individuals on specific medications. Therefore, when you indulge in jackfruit, make sure to savor both the delectable, sweet flesh and the nutritious seeds, maximizing the health benefits this versatile fruit has to offer.