Fruits with edible seeds are a great option for those who don’t like the taste of some other common fruits. They can be rather nutritious and provide you with vitamins, minerals, antioxidants and fibers which promote proper health. Fruits have seeds, and some are more edible than others. If you are interested in eating some fruit seeds or are wondering if a fruit has many edible seeds then this list of fruits with edible seeds is for you.
Should You Eat the Seeds of all edible Fruits? Find Out What Science Says
Other than some grafted fruits, almost all other edible fruits we know contain seeds.
Have you ever wondered how safe it is to eat the seeds of your favorite fruit?
Do you ever wonder if these seeds add any nutritional or health benefits to your body?
Well, this article will try to answer these questions with a simplified scientific explanation and give some recommendations where necessary.
In summary, it is not advisable to eat seeds from all edible fruits since some of them contain toxins that can be very harmful to the body. Always look it up in trusted sources or consult with a nutritionist before incorporating any fruit seed in your diet.
Before we delve into the dos and don’ts, let’s first be clear on what we shall be referring to as fruit seeds here.
What are Fruit Seeds?
Definitions can sometimes make you go crazy.
You can make a simple search of something you thought you knew very well all along, only to be taken down this deep rabbit hole trying to understand it from a whole different perspective.
This is what might happen if you get caught up in the botanical nomenclature trying to define whether peanuts are nuts or seeds and whether a tomato is a fruit or a vegetable.
To make sure that confusion doesn’t happen here, we shall use a definition from Biology online which I think does a good job in simplifying the definition of a seed.
They define a seed as a fertilized ovule of a plant containing the plant embryo that given the appropriate growth conditions, it will germinate to become a new plant.
These seeds are usually contained in fruits.
If you consider the biological purpose of a fruit, you will see why we get into this debate of eating both the fruit and its seeds.
A fruit is generally meant to protect the seed and to attract animals (and humans) to eat it so that the seeds can be dispersed for procreation.
This is just one reason for you not to eat fruit seeds.
So, in this article, I will be talking about those seeds that are usually found in everyday edible fruits such as melons, apples, oranges, lemons, bananas, papayas, strawberries, pears, mangoes, avocados, etc.
Can you Eat the Seeds from all Fruits?
As stated above, you should not eat seeds from all fruits without confirming whether they are safe to eat or not from reliable sources.
When enjoying your fruit delicacy, you need to be confident that what you are consuming would not cause short-term or long-term harm to your body system.
You can do this by engaging nutritionists or searching reliable organizational databases such as the Food and Agriculture Organization (FAO) and the USDA database of edible fruit seeds.
Other than the seed dispersal reason given above, some fruit seeds are known to contain traces of poisonous substances.
These trace toxins can be dangerous if ingested in large quantities for a long period of time.
Some fruit seeds can also ruin the taste of your salad delicacy since they have natural compounds that make them have a bitter and unpleasant taste.
The toxins and natural compounds in these seeds are even more intensified when you grind them.
We also don’t eat seeds from all fruits since some of them have a very hard outer protective cover that is difficult to digest even after crushing them.
These hard outer covers are biologically meant to be indigestible so that animals can swallow the seeds whole and disperse them by passing them out in poop.
With that said, some fruit seeds are perfectly ok to be eaten with the fruit.
These are usually sweet and even sometimes more nutritious than the fruit itself.
Let’s see which ones you should eat and the ones to avoid.
Some Edible Fruits with Lots of Seeds That are Good for You
Most edible fruit seeds have a soft outer cover that can easily be crushed by chewing or with the help of a blender.
These seeds are also not toxic or bitter when eaten. Their nutritional content has made us embrace them as part of our diet.
Examples of some common edible fruit seeds include:
- Melon seeds: you can eat as many melon seeds as you like without worrying of your safety.
In fact, the USDA nutritional profile of melon seeds just shows how much nutritious they are to humans.
- Banana Seeds: Do not bother trying to remove seeds from a banana.
This may sound outrageous but I have witnessed someone trying to remove the banana core with seeds citing all forms of mythical justifications.
There is absolutely no scientific evidence that suggests banana seeds can be harmful to our bodies.
- Papaya seeds: Contrary to what many people believe, papaya seeds are safe to consume in small quantities. Their taste could be a little bit unpleasant but they do not contain any toxins.
In fact, there are very many health benefits associated with papaya seeds such as anticancer properties and kidney protection.
Most recipes recommend you dry them, grind, and use them as a spice or seasoning.
To enjoy their benefits and avoid the side effects, moderation is required.
- Berries seeds: It is perfectly okay to pop that blueberry, blackberry, raspberry, or strawberry in your mouth with the seeds.
Their seeds are usually tiny and can be digested or excreted out of the digestion system without any problems.
They are also very nutritious and non-toxic to humans. So don’t stress over removing the seeds from berries.
- Kiwi Fruit Seeds: The seeds can be eaten without any problem.
The seeds have been touted as essential in contributing to the anti-inflammatory properties associated with the fruit.
- Pomegranate: These seeds are meant to be enjoyed together with their juicy capsules.
There is no danger associated with them in the food science and nutrition world.
- Pumpkin seeds, Butternut seeds, squash seeds: These are, in fact members of the super seeds family.
They should always be eaten without hesitation since they have numerous health benefits that have been scientifically proven.
If you want to know how to incorporate them into your diet, check out my previous article here on seed cycling.
- Passion fruit seeds: these seeds are the main reason why passions are edible.
Other than being sweet and crunchy, the seeds are packed with essential micronutrients that benefit our bodies.
So, don’t skip them when eating the fruit.
- Tomato seeds: Let’s consider it a fruit here since it contains seeds.
Tomato seeds are edible and do not have any known side effects on healthy consumers.
I stress healthy consumers because we know people who are allergic to the nightshade family plants and those will be affected by eating any part of a tomato.
Recent studies have also dismissed the association of tomato seeds and kidney stones
- Vegetable fruits: Other than tomatoes, some vegetable fruits seeds such as eggplant, chilies, zucchini, capsicum, and cucumber are safe to eat.
Easy Ways to Open and Seed a Pomegranate
The pomegranate (Punica granatum L.) is a fruit-bearing shrub
It can grow up to 30 feet (9 meters) high, producing fruits that are about 2–5 inches (5–12 cm) in diameter
Inside the thick-skinned fruit are approximately 600 arils, or edible seeds, which can be enjoyed raw or processed into a juice
Removing the pomegranate seeds can prove challenging, but knowing the right technique can make the process a breeze.
This article explains how to easily remove pomegranate seeds and offers suggestions for incorporating them into your diet.
2 easy ways to open and seed a pomegranate
There are two simple ways to remove pomegranate seeds — with a spoon or knife.
With a spoon
One popular and easy method for removing pomegranate seeds involves using a wooden spoon.
First, cut the fruit in half around the middle. Then, hold it over a bowl with the seed side facing down.
Firmly hit the pomegranate skin with the back of a wooden spoon until all the seeds have fallen out.
You can fill the bowl halfway with water, so the seeds to sink to the bottom while pieces of the pith float to the top. This makes it easier to separate the seeds.
Rinse and strain the seeds to remove any unwanted pith remnants. Now, the arils are ready to enjoy.
Scoring with a knife
Another equally popular and effective method of retrieving pomegranate seeds is to use a knife to score the fruit.
First, using a paring knife, remove the little stem at the top of the fruit, which is known as the flower.
Then, score the sides by cutting the skin between the ridges from top to bottom. If you can’t feel the ridges, simply make about six evenly spaced cuts around the fruit.
To prevent the juices from escaping, don’t make the cuts too deep.
Next, grip the fruit and place your thumbs at the top where the flower was. Gently pull apart the fruit to separate the sections.
It may be helpful to do this over a bowl so all the loose seeds are caught.
To continue, peel off the white membrane that surrounds each section of seeds.
Lastly, working over a bowl or clean surface, pull the edges of each section back towards you to push the seeds out and into the bowl.
Depending on the ripeness of the fruit and how easily the seeds come out, you may have to gently rub some of the seeds to detach them.
Now, they’re ready to enjoy.
You can remove the tasty pomegranate seeds from the fruit using the wooden spoon or paring knife methods.
Easy ways to add pomegranate to your diet
Pomegranate seeds are delicious and versatile, making them easy additions to a variety of dishes.
Here are some ways you can enjoy pomegranate seeds:
- Toss them into a green or fruit salad.
- Sprinkle some seeds onto your yogurt or oatmeal.
- Add them to smoothies or juices.
- Use pomegranate seeds as a tangy garnish on avocado toast.
- Garnish roasted or grilled meat dishes with the tasty seeds.
- Add them to sangria, cocktails, or mocktails.
- Eat them fresh from the fruit.
Pomegranate seeds are a versatile and flavorful addition to both sweet and savory dishes.
Here are some helpful tips to get the most out of your pomegranate experience:
- Choose a ripe fruit. Not only is it easier to remove the seeds from a ripe fruit, but they taste better too. The fruit should be heavy with a firm skin. Note that small scratches on the skin won’t affect the inside.
- Only eat the seeds. Though the white, pithy part is safe to eat, it’s bitter and most people choose to discard it. The skin is technically edible as well but generally used in extract and powdered forms.
- Freeze the seeds. You can store leftover pomegranate seeds in your freezer for up to 12 months. Simply freeze them on a baking sheet for 2 hours, then collect them in freezer bags
To better enjoy your pomegranate, consider choosing a ripe fruit, eating only the seeds, and freezing leftovers for later use.
11 seeds you must eat daily and you should never eat
01/11Why seeds are so important in your daily diet?
Despite being small in size, seeds are known to be super-nutritious. They are known to be a powerhouse of nutrients and can be consumed daily for a myriad list of health benefits. With an ample amount of fibre, fats, vitamins, minerals and antioxidants present in them, seeds are known to be extremely versatile and can be incorporated any way in any dish. With growing awareness, several people are opting to consume these seeds for better health. They can help you lose weight while providing you with enough energy for the whole day. However, not every seed is healthy. For example, tomato seeds are known to cause kidney stones and it is advised not to eat them. Here is a list of 5 such seeds that you must consume and five you should not
There is a craze for chia seeds these days and the only reason why people are going mad for it is the amount of fibre these seeds have along with Omega-3 fats. Studies suggest that eating chia seeds may also reduce blood sugar levels while reducing appetite, which can aid in weight loss. It is advised to eat them soaked or as part of salad. You can soak them in water and drink the water along with the seeds for better gut health.
Commonly consumed in Asian countries, sesame seeds are known to have lignans that may help in reducing stress hormones and they are also said to improve the quality of sex hormones in the body. Being warm nature, sesame seeds also help reduce inflammation. These seeds are best enjoyed in the form of a dish. Some studies suggest that they are a source of good fat and they help reducing bad cholesterol.
With a good amount of protein present in sunflower seeds, they help reduce the risk of heart disease. They contain high-level of both Omega-6 and monounsaturated fats and they help reduce cholesterol levels in the body. However, you must understand that they reduce both HDL and LDL cholesterol, and thus should be taken in moderation.
Except in several parts of Bengal and Bihar, where dried seeds of Pumpkin are fried in mustard oil and relished as a delicacy, they are generally cast away. They are loaded with Omega-6 fats and phosphorus and are hence good for the bones, the nerves and heart. They are known to be a good source of phytosterol, a plant-based compound that can help in lowering blood cholesterol.
One of the most popular seeds that you can find in nearby stores, flax seeds are known to be an excellent source of fibre and Omega-3 fats. Also known as linseeds, they can help reduce cholesterol and blood pressure. Studies suggest that flax seeds can also reduce the risk of cancer. Have them roasted, they taste delicious!
07/11Seeds to Avoid: Tomato Seeds
With a gooey texture, tomato seeds are just like those small culprits who keep on distracting us. They are very small and we generally used them for making purees for food, while the raw tomatoes are used for making several vegetables and salads. Studies have suggested that eating tomato seeds can cause kidney stones as they contain oxalate which helps in the formation of these stones. However, you must know this fact that this happens only when you are consuming huge quantities of tomatoes every day.
08/11Must-Avoid: Apple Seeds
One of the world’s most popular fruits, you will be surprised to know, has seeds that are not at all worthy of eating. They are known to be poisonous! The reason is the presence of a compound called amygdalin. This plant compound is a part of the seeds’ chemical defences. When the seeds are digested or chewed, this compound releases hydrogen cyanide, which is poisonous and can even result in death. But this only happens when you consume about 1.52 milligrams per kilogram of hydrogen cyanide, so if you mistakenly eat a few apple seeds, there’s no reason to worry.
09/11Other Fruit Seeds
Not just these two but the seeds of other fruits like apricots, plums, cherries and peaches are also known to have cyanogenic compounds in them. So, whenever you take a bite of any of these fruits, make sure to avoid their seeds, as they can be harmful.
10/11Raw Kidney Beans
You must have observed, they are never eaten raw, and the reason behind it is that they have a high concentration of a chemical called phytohaemagglutinin that causes red blood cells to clump together. It is said that eating as less as 4-5 uncooked kidney beans can result in vomiting and diarrhoea, as they are not easily digestible. This toxin is destroyed by boiling them.
Lychee contains natural toxins that are found in its seeds, which once consumed can be poisonous for the human body. Not just this, as per a study there is a certain type of amino acid present in lychee seeds that severely affects blood glucose levels and can also cause brain inflammation.