Eating Seasonal and Local fruits boosts overall health with many nutrients. One such popular fruit in India is JackFruit. It usually ripens in March – April or June – September depending upon the climatic conditions in the particular region in India. People relish the fruit and throw away the seeds. But, Jackfruit seeds are equally nutritious and have many medicinal qualities. Understanding the Nutritional Content and Methods to preserve JackFruit seeds can tempt you to bank on them throughout the year. People across the country use Jackfruit seeds in many cuisines.

Jackfruit Cultivation 

Jackfruit (Artocarpus heterophyllus) is a tropical fruit, indigenous to the Western Ghats of India. Jack tree is largely grown in southern states like Kerala, Tamil Nadu, Karnataka, and Andhra Pradesh and in other states like Assam, Bihar, Orissa, Maharashtra, and West Bengal.  Other than India, it is widely cultivated in Bangladesh, Burma, Malaysia, Indonesia, Thailand, and on a smaller scale in Brazil and Australia.  In season, it is available in abundant amounts and at a low price. 

Jackfruit tree grows well not only under humid and warm climates of hill slopes but also in arid plains of south India making them one of the most suitable fruit crops for dry land horticulture.  

Like jackfruits, its seeds are also very tasty and healthy, having high nutritional potentials. Seeds make up around 10 to 15% of the total fruit weight.

In season, Jackfruit is available in abundant amounts and at a low price in India. This time enjoy the fruit and preserve the Jackfruit seeds for using them throughout the year. 

Let us know the nutritional potentials of jackfruit seeds and their medicinal qualities. (1)(2)

Medicinal Usage Of Jackfruit Seeds

In Ayurveda, the seeds are considered to pacify Vata and Pitta Doshas. The jackfruit seed powder is made into a decoction and given to cure Irritable Bowel Syndrome, Prevent Anemia, Boost Vision and Improve Immunity.

Medicinal qualities of Jackfruit seeds come from the following properties:-

• They are low energy food, providing only 133 Kcal per 100g seeds.
• They are poor in carbohydrate but good sources of fibre, making them suitable for diabetic and obese individuals.
• They are good sources of protein but low in fat, making them appropriate for the cardiac patients.
• Since they are a good source of fibre, it is good food for those suffering from mild to moderate constipation.
• They contain iron, so is the choice of food for the anemic persons.
• They provide some amount of calcium, phosphorus and magnesium which are essential for maintaining bone health. So, middle-aged and elderly should consume jackfruit seeds.
• They are a rich source of potassium but a poor source of sodium. Potassium is essential to maintain normal blood pressure. So, these seeds are good food for those suffering from high blood pressure (hypertension).
• They are good sources of certain other minerals like copper, sulphur and chlorine.
• They provide certain vitamins like vitamin-A, thiamine, riboflavin, vitamin-C and choline.
• They are also rich sources of antioxidants .
• Jackfruit seeds contain several phytochemical like flavonoid, tannin, steroid, saponin and terpenoid which have many medicinal properties.   [3] [4]

Table-1: Macronutrient Content of Jackfruit seeds

(Source: Nutritive value of Indian Foods by C. Gopalan)

Table-2: Mineral Content of Jackfruit seeds

(Source: Nutritive value of Indian Foods by C. Gopalan)

Table-3: Vitamin Content of Jackfruit seeds 

(Source: Nutritive value of Indian Foods by C. Gopalan)

Potential Health Benefits of Jackfruit seeds

1. Jackfruit seeds are good for Cardiac Patients [3]

An adequate amount of jackfruit seeds should be included in the diets of elderly, cardiac patients, and those suffering from hypercholesterolemia (high cholesterol level) because Jackfruit seeds –

• Increases plasma HDL levels.
• Reduces plasma LDL and VLDL levels
• Decreases serum cholesterol levels.
• Reduces plasma triglyceride levels.

2. Jackfruit seeds are good food for Diabetic Individuals

Jackfruit seeds contain resistant starch, which plays an important role in controlling blood sugar levels.

Jackfruit seeds have anti-diabetic properties, that is, it can reduce the blood glucose level for diabetic patients. So, it is an ideal vegetable for diabetics (4), (6) (7).

3. Jackfruit seeds are the ideal food for obese /overweight persons.

It is a low-calorie, low fat, high protein food, supplying a considerable amount of carbohydrate and dietary fiber, making it a good snack for overweight / obese people.

4. Jackfruit seeds are an alternative source of protein for the growing children

It is a non-conventional source of protein, which can be consumed by anyone. It is also a plant-based protein source for Vegan and Vegetarians.

In India, where undernutrition is widely prevalent, jackfruit seeds should be utilized to improve the nutritional status of poor children. [6][8]

5. Jackfruit seeds is a friend for your gut

Jackfruit seeds contain “Lecithin” which has antibacterial & antifungal properties. 

Besides, it also contains prebiotics (like oligosaccharides and nonreducing sugar) that stimulate the growth and activity of beneficial bacteria in our gut.

Furthermore, these seeds also contain resistant starch, which keeps the gut healthy 

So, regular intake of these seeds helps –

• To maintain good digestion capacity.
• To prevent several types of infections .
• Helpful to prevent foodborne diseases.
• Prevents E coli infections.
• Maintains the intestinal microbial balance.   [5],[6],[8], [9]

6. Jackfruit seeds are the choice of food for those having constipation.

The seeds are rich in dietary fiber and B-complex vitamins which help to prevent constipation.

7.Intake of Jackfruit seeds improves general health

The phytonutrients like lignans, saponins, and isoflavones are present in these seeds which play a beneficial role in the maintenance of human health [6].

8. Jackfruit seeds help to improve immunity

It is rich in antioxidants like phenolic compounds which helps to prevent several lifestyle diseases like cardiac problems, diabetes, obesity, etc [5].

9. Jackfruit seeds also have an anti carcinogenic property.

They help to prevent cancers. Jackfruit seeds also contain resistant starch, which controls blood sugar and keeps the gut healthy [6][8].

Preservation Of Jackfruit Seeds

After consuming the flesh of the fruit, you can Preserve the seeds for 6-12 months. The Nutty and Earthy flavor of the Jackfruit seeds makes it a versatile ingredient in many cuisines. In the Jackfruit season, collect the seeds. Pick good quality seeds without any cut or damage and preserve them. There are two ways to preserve the seeds.

1. Traditional Method

• Seeds are slightly acidic in nature.So, Soak the seeds in clean water for an hour.
• Later, Spread the seeds on a cotton cloth and dry them completely.
• Take a large container and pour clean dry sand as a layer.
• Put the dry jack fruit seeds on the sand.
• Repeat the same in the container with seeds and sand until it fills up.
• You can keep this in your store room for 3-6 months.

     2.  Freezing Method

• Clean and Air Dry the seeds for 3-4 days.
• The seeds will become brittle.
• Cover the single seed in a clothe and hit harder with a grinding stone , Pastel or Hammer.
• The outer cover will come out and the inside part will be crushed.
• Discard the outer layer and store the crushed inner seeds in a ziplock Cover.
• Refrigerate the seeds for 1 year and use it readily whenever required.

Some common Indian recipes using Jackfruit Seeds

Fresh or sun-dried jackfruit seeds are used in several South Indian and North Indian dishes which are commonly consumed as a part of lunch and/ or dessert. They can also be used to prepare tasty breakfast and snack recipes or can be made into some yummy dessert recipes. The nutty seeds can be Boiled, Roasted, or Converted into flour. The flour is used as a binding agent for many foods by the food industry.

A list of some commonly used recipes containing jackfruit dishes as a part of the dishes is mentioned here.

Snacks recipes

• Jackfruit Seeds Chips
• Jackfruit Seeds Cutlets
• Jackfruit Seed Vada
• Boiled Jackfruit Seeds
• Sevai (or vermicelli) noodles with Jackfruit Seed

Desserts recipes

• Jackfruit seed sweet
• Jackfruit seed payasam
• Jackfruit seed kheer
• Jackfruit Seed Shake
• Jackfruit seed smoothie
• Jackfruit seed pudding

Vegetarian recipes as a part of the main meal

• kathal bichi bhorta
• Enriched Dal with jackfruit Seeds
• Mixed veg curry with jackfruit Seeds
• Paneer Posto with Jackfruit Seeds
• Mushroom with Jackfruit Seed
• Soybean with Jackfruit Seed
• Jackfruit Seeds chutney
• Jackfruit Seeds Hummus

Non-vegetarian recipes as a part of the main meal

• Big Fish curry with jackfruit Seeds
• Small Fish Masala fry with jackfruit Seeds
• Chicken Keema curry with jackfruit seeds
• Egg curry with jackfruit seeds

Conclusion

Not Only Jackfruit, but its seeds are equally nutritious and tasty. Jackfruit seeds show immense health benefits to people struggling with diabetes, cardiovascular health issues, digestive issues, cancer, and low immunity. You can make powder or Flour from Jackfruit seeds or just boil or roast them to treat your taste buds. You can store the Jackfruit seeds using proper preservative methods. Encourage local fruits to nourish yourself and help the local agro-economy. Know more about the under-utilized jackfruit and Jackfruit seeds recipes, utilize it fully to increase the taste and nutritive value of your regular dishes. 

References

1. https://www.scielo.br/pdf/bjft/v22/1981-6723-bjft-22-e2018207.pdf (Retrieved on 01/09/20)

2. https://www.ijsr.net/archive/v4i4/12041501.pdf (Retrieved on 01/09/20)

3. https://pdfs.semanticscholar.org/40dc/61cc216efcaa19e2609429b65a3909dd8f1e.pdf?_ga=2.105805123.1558407126.1552992616-1319633719.1550576890 (Retrieved on 01/09/20)

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7048328/ (Retrieved on 01/09/20)

5. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1541-4337.2012.00210.x (Retrieved on 01/09/20)

6. https://www.scielo.br/scielo.php?pid=S1981-67232019000100302&script=sci_arttext#:~:text=Jackfruit%20is%20rich%20in%20protein,et%20al.%2C%202009). (Retrieved on 01/09/20)

7. https://www.researchgate.net/publication/263714574_Screening_of_Artocarpus_heterophyllus_Jack_fruit_seeds_for_anti-diabetic_activity_by_using_a-amylase_inhibition_assay (Retrieved on 01/09/20)

8. https://pdfs.semanticscholar.org/30f9/d4ebac81e6ee0f008070abed216cc00658a4. (Retrieved on 01/09/20)

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6339770/ (Retrieved on 01/09/20)