This seed from our backyard is a protein-rich superfood: Precautions

The world is waking up to the nutritious benefits of Kerala's state fruit, jackfruit, and it isn't just something that grows in abundance and rots away anymore. From ripe jackfruit bulbs and raw jackfruit powder to jackfruit 'shawarmas,' it is entering our diet in many new forms, too. Yet, there is something from the tree that hasn't gotten its due yet - the jackfruit seeds. A single fruit can contain more than 100 seeds, depending on its size.

According to Healthline, a hundred grams of jackfruit seeds can have up to 0.43 gm of protein, 1.5 mg of iron, 54 mg of magnesium, 246 mg of potassium, 50 mg of calcium, 1.5 g of fibre and 25.8 g of carbs. Renowned nutritionist Rujuta Diwekar says the seeds have polyphenols that can help ensure ageless skin, zinc and other micro-minerals that help boost fertility and hormonal health, and fibre, riboflavin, and a rich Vitamin B profile that both reduce and regulate high BP, improve blood sugar control, and reduce gut inflammation. They can also ensure enough of the amino acids. They can be roasted, boiled or cooked to go with rice, Rujuta says on her page. The seeds also contain moderate amounts of plant protein and should be paired with other seeds, nuts, legumes, or even dairy to form a complete protein, according to Ayurveda.

Excellent digestion
The dietary fibre abundant in jackfruit seeds helps in smooth digestion. This improves gut health and prevents constipation. Additionally, eating fibre-rich foods makes you feel full for longer, helping control body weight by reducing unnecessary snacking between meals.

'Resistant starch' for gut health
Another important component found in jackfruit seeds is resistant starch. Unlike regular starch, it is not easily digested in the small intestine. Instead, it reaches the large intestine, where it becomes food for beneficial gut bacteria. Studies indicate that this helps prevent rapid spikes in blood sugar levels and improves metabolism.

Protects heart health
Essential components like potassium and magnesium present in it help maintain blood pressure at a proper level. Furthermore, the fibre in jackfruit seeds reduces levels of low-density lipoprotein (LDL), or 'bad' cholesterol, in the body, thereby protecting heart health.

Immunity and solution for Anaemia
Jackfruit seeds are rich in antioxidants, zinc, and Vitamin C. This protects the body from oxidative stress and boosts immunity. Additionally, its iron content helps increase the number of red blood cells in the body, thus preventing anaemia.

Take these precautions before consuming the seeds
1. Never eat them raw: Raw jackfruit seeds contain antinutrients like tannins and trypsin inhibitors. These can hinder nutrient absorption and cause indigestion. Therefore, eat them only when cooked or roasted.
2. Caution for those on medication: Jackfruit seeds have a tendency to slow down blood clotting. Therefore, individuals taking anticoagulant medications (blood thinners) or other painkillers should avoid consuming jackfruit seeds excessively.
3. Diabetics should control the quantity: As they are high in carbohydrates and starch, diabetics must strictly control the quantity they consume.