Boiled Breadfruit Seeds: A Nutritious Delight
Breadfruit seeds, when boiled, offer a hearty and nutrient-dense option that can be a great addition to your diet. These seeds, rich in complex carbohydrates, protein, and essential minerals, are often overlooked but provide numerous health benefits. This versatile ingredient can be used in a variety of dishes, from snacks to main courses, and offers a unique flavor and texture. Here’s a detailed look at the nutritional profile of boiled breadfruit seeds:
Nutritional Information:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 168 kcal |
| Protein | 5.3 g |
| Total Fat | 2.3 g |
| Saturated Fat | 0.621 g |
| Carbohydrates | 32.0 g |
| Fiber | 4.8 g |
| Sugar | 0.0 g |
| Calcium | 61.0 mg |
| Iron | 0.6 mg |
| Magnesium | 50.0 mg |
| Phosphorus | 124.0 mg |
| Potassium | 875.0 mg |
| Sodium | 23.0 mg |
| Zinc | 0.83 mg |
| Copper | 1.069 mcg |
| Manganese | 0.132 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 6.1 mg |
| Thiamine (B1) | 0.29 mg |
| Riboflavin (B2) | 0.17 mg |
| Niacin (B3) | 5.3 mg |
| Vitamin B6 | 0.298 mg |
| Folate | 49.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 12.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Breadfruit seeds are naturally free from common allergens such as dairy, gluten, and nuts, making them a great option for those with food sensitivities. However, it’s always advisable to ensure there are no cross-contamination risks, especially if you have specific food allergies.
Dietary Preferences:
- Vegan: Boiled breadfruit seeds are entirely plant-based, making them suitable for vegan diets.
- Vegetarian: These seeds fit perfectly into vegetarian meal plans.
- Gluten-Free: Breadfruit seeds contain no gluten, making them an ideal option for those following a gluten-free lifestyle.
- Low-Fat: With only 2.3g of fat per 100g, boiled breadfruit seeds are a low-fat choice for those monitoring their fat intake.
- High-Fiber: The seeds are rich in dietary fiber, promoting digestive health and offering a satisfying addition to meals.
- High-Protein: With 5.3g of protein per 100g, these seeds are a great plant-based protein source for vegetarians and vegans alike.
Health Benefits and Advice:
Boiled breadfruit seeds are not only a delicious food but also a powerhouse of essential nutrients, supporting overall health and wellness. The combination of high fiber and protein makes them an excellent choice for those seeking to maintain a balanced diet or reduce calorie intake without compromising on satiety. They are particularly beneficial for digestive health due to their fiber content, helping to promote regular bowel movements and prevent constipation.
The significant amount of potassium in breadfruit seeds (875mg per 100g) can aid in regulating blood pressure and maintaining healthy heart function, while the presence of magnesium and phosphorus supports strong bones and muscles. These seeds also provide a good amount of vitamins and minerals, including B-vitamins like niacin and thiamine, which are essential for energy metabolism and nervous system health.
For individuals looking to incorporate more plant-based sources of protein into their diet, boiled breadfruit seeds serve as an excellent addition. Their versatility in dishes, whether served as a side, added to soups, or mashed into a spread, allows them to be used in various culinary applications.
Conclusion:
Boiled breadfruit seeds are a nutritious, low-fat, high-fiber, and high-protein food that can easily be incorporated into a variety of recipes. Whether you’re looking for a hearty snack or a healthy addition to your main dishes, these seeds provide a satisfying option that supports overall well-being. With their impressive array of vitamins and minerals, boiled breadfruit seeds are a must-try for anyone looking to diversify their diet and embrace a healthy lifestyle.
