Breadfruit Seeds (Raw) – Nutritional Information & Health Benefits
Breadfruit seeds, often overlooked in culinary traditions, are a remarkable source of nutrition, providing a wide array of essential nutrients. These seeds, derived from the breadfruit tree (Artocarpus altilis), offer a versatile and wholesome addition to various dishes, from soups to stews, or even roasted as a snack. Known for their subtle nutty flavor, breadfruit seeds are not only delicious but also highly nutritious, making them a valuable component in a balanced diet.
Nutritional Breakdown
Here is a detailed table showing the nutritional values of raw breadfruit seeds:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 191 kcal |
| Protein | 7.4 g |
| Total Fat | 5.59 g |
| Saturated Fat | 1.51 g |
| Carbohydrates | 29.24 g |
| Dietary Fiber | 5.2 g |
| Sugars | 0.0 g |
| Calcium | 36 mg |
| Iron | 3.67 mg |
| Magnesium | 54 mg |
| Phosphorus | 175 mg |
| Potassium | 941 mg |
| Sodium | 25 mg |
| Zinc | 0.9 mg |
| Copper | 1.148 µg |
| Manganese | 0.142 mg |
| Selenium | 0.0 µg |
| Vitamin C | 6.6 mg |
| Thiamin (B1) | 0.482 mg |
| Riboflavin (B2) | 0.301 mg |
| Niacin (B3) | 0.438 mg |
| Vitamin B6 | 0.32 mg |
| Folate | 53 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 13 µg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information
Breadfruit seeds, when consumed in their raw or roasted forms, are generally safe for most people. However, those with known allergies to other seeds, nuts, or fruits in the Artocarpus family should exercise caution. While allergic reactions to breadfruit seeds are rare, it is always advisable to consult with a healthcare professional if you have concerns regarding food allergies.
Dietary Preferences
Breadfruit seeds are naturally gluten-free, making them an excellent choice for those following a gluten-free diet. Additionally, they are suitable for vegetarians and vegans as they are plant-based. Their rich protein and fiber content also make them a valuable option for individuals seeking plant-based protein sources. Given their low sugar content and the presence of essential vitamins and minerals, these seeds can fit well into ketogenic, paleo, and low-carb diets.
Health Benefits of Breadfruit Seeds
Breadfruit seeds are an excellent source of energy, providing 191 calories per 100 grams. This makes them a great snack option for individuals looking for an energy boost. Their protein content (7.4 g per 100g) is particularly beneficial for muscle repair and growth, making them a good choice for athletes and anyone engaging in physical activity.
The seeds are rich in dietary fiber (5.2 g per 100g), which aids in digestion, promotes gut health, and helps maintain a feeling of fullness. Fiber plays a crucial role in regulating blood sugar levels and supporting cardiovascular health. The seeds also offer a variety of essential minerals, including potassium (941 mg), which is important for maintaining healthy blood pressure, and magnesium (54 mg), which supports muscle function and bone health.
Breadfruit seeds contain a modest amount of iron (3.67 mg), which is vital for oxygen transport in the blood and preventing anemia. The phosphorus content (175 mg) also supports bone health and the body’s energy production processes.
In terms of vitamins, the seeds are a decent source of vitamin C (6.6 mg), an antioxidant that helps boost the immune system and protect cells from oxidative stress. They also contain several B-vitamins, including thiamin (0.482 mg), riboflavin (0.301 mg), niacin (0.438 mg), and vitamin B6 (0.32 mg), all of which are essential for energy metabolism, brain health, and the production of red blood cells.
Cooking and Preparation Tips
When preparing breadfruit seeds, it’s important to note that they need to be cooked before consumption. The seeds can be boiled, roasted, or ground into flour. Roasting the seeds brings out their nutty flavor, making them a delicious addition to salads, soups, or baked goods. Alternatively, boiling the seeds softens their texture and makes them ideal for blending into smoothies or using in savory dishes.
For a simple preparation method, you can boil the seeds until tender, then lightly mash them with olive oil, garlic, and herbs for a nutritious side dish. Roasting the seeds with a sprinkle of sea salt also makes for an easy, healthy snack. If you’re feeling adventurous, you can even try using ground breadfruit seeds as a gluten-free flour substitute in bread or pancakes.
Conclusion
Breadfruit seeds are a nutritional powerhouse, packed with protein, fiber, essential vitamins, and minerals. They provide numerous health benefits, including supporting muscle health, digestion, and heart health, making them an excellent choice for those looking to boost their nutrient intake with a plant-based food. Whether roasted, boiled, or ground into flour, these versatile seeds can easily be incorporated into a variety of dishes, adding both flavor and nutrition. Their low sugar content, high fiber, and rich mineral profile make them an ideal ingredient for those following specific dietary preferences such as gluten-free, vegan, or ketogenic diets.
