Roasted Breadfruit Seeds: A Nutrient-Packed Delight
Roasted breadfruit seeds are an often overlooked yet highly nutritious snack, offering a delightful alternative to more traditional nuts and seeds. Whether enjoyed on their own or incorporated into various dishes, these seeds are rich in essential vitamins, minerals, and dietary fiber, making them a valuable addition to a balanced diet. Letβs explore the impressive nutritional profile of roasted breadfruit seeds, highlighting their many health benefits.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 207 kcal |
| Protein | 6.2 g |
| Total Fat | 2.7 g |
| Saturated Fat | 0.73 g |
| Carbohydrates | 40.1 g |
| Dietary Fiber | 6.0 g |
| Sugars | 0.0 g |
| Calcium | 86 mg |
| Iron | 0.9 mg |
| Magnesium | 62 mg |
| Phosphorus | 175 mg |
| Potassium | 1082 mg |
| Sodium | 28 mg |
| Zinc | 1.03 mg |
| Copper | 1.32 mcg |
| Manganese | 0.16 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 7.6 mg |
| Thiamine (Vitamin B1) | 0.41 mg |
| Riboflavin (Vitamin B2) | 0.24 mg |
| Niacin (Vitamin B3) | 7.4 mg |
| Vitamin B6 | 0.42 mg |
| Folate | 59 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 15 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Roasted Breadfruit Seeds
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High in Protein
Roasted breadfruit seeds are a good source of plant-based protein, offering 6.2 grams per 100 grams. This makes them an excellent option for vegetarians, vegans, or anyone looking to boost their protein intake in a healthy, plant-based way.
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Rich in Fiber
With 6.0 grams of dietary fiber per 100 grams, these seeds promote healthy digestion and help maintain regular bowel movements. Fiber also aids in regulating blood sugar levels and can contribute to improved heart health. -
Packed with Minerals
Breadfruit seeds are a powerhouse of essential minerals, including potassium (1082 mg), magnesium (62 mg), and phosphorus (175 mg). Potassium is crucial for maintaining heart health, while magnesium supports muscle and nerve function. Phosphorus plays a key role in bone health. -
Supports Immune Function
The seeds contain vitamin C (7.6 mg), which is well known for its immune-boosting properties. Vitamin C also plays a role in skin health and the absorption of iron, further enhancing the nutritional benefits of breadfruit seeds. -
Low in Sugar
These seeds contain no sugar, making them an ideal choice for those looking to minimize their sugar intake while still enjoying a tasty, nutritious snack. -
High in Antioxidants
Roasted breadfruit seeds offer antioxidants like vitamin A (15 mcg) and small amounts of manganese (0.16 mg), both of which can help protect the body from oxidative stress, contributing to overall health and well-being.
Allergen Information
Roasted breadfruit seeds are generally considered safe for most people to consume, though itβs important to be aware that some individuals may experience allergies to specific seeds or nuts. While breadfruit itself is not a common allergen, always check with a healthcare professional before introducing new foods into your diet, especially if you have a history of food allergies.
Dietary Preferences
Roasted breadfruit seeds are:
-
Vegan-Friendly
These seeds are plant-based, making them suitable for vegans and those following a vegetarian diet. -
Gluten-Free
As a naturally gluten-free food, breadfruit seeds are a great option for anyone with gluten sensitivities or celiac disease. -
Low in Fat
With just 2.7 grams of total fat per 100 grams and only 0.73 grams of saturated fat, roasted breadfruit seeds offer a healthier fat profile compared to many other snack options. -
Suitable for Diabetics
These seeds are naturally low in sugar and high in fiber, making them a good choice for those managing diabetes or anyone looking to maintain stable blood sugar levels.
How to Incorporate Roasted Breadfruit Seeds into Your Diet
Roasted breadfruit seeds can be enjoyed in various ways:
- Snacking: Simply enjoy them on their own as a crunchy, satisfying snack.
- In Salads: Toss them into salads for added crunch and nutrition.
- In Baked Goods: Grind the seeds and incorporate them into breads or muffins for a unique twist on your usual recipes.
- As a Topping: Sprinkle them over yogurt, smoothie bowls, or oatmeal for a nutritious boost.
Conclusion
Roasted breadfruit seeds are a nutritional powerhouse, offering an impressive array of vitamins, minerals, and dietary fiber. Whether you’re seeking to improve your protein intake, boost your immune system, or enjoy a healthy, crunchy snack, breadfruit seeds can be a fantastic addition to your diet. Their versatility makes them easy to incorporate into a variety of dishes, providing both flavor and health benefits. So, next time youβre looking for a wholesome snack, consider roasted breadfruit seeds for a nutrient-packed option that supports overall health.
