7 Fruits Whose Seeds Are Edible And Good For Overall Wellbeing

Fruits often make a good meal, especially in the summer. Eating fruits for breakfast is considered a great way to begin the day since different fruits have different nutritional values and can help you stay fit and healthy. Remember the saying, ‘An apple a day keeps the doctor away’. If you enjoy fruits, what do you do with the seeds of the fruit? Throw them away. With regards to some fruits, throwing their seeds away may be wasteful.

Often, people save fruit seeds to grow new plants. This is common for fruits like apples, oranges, lemons, and avocados and is a good idea. Eating the seeds is another way of utilising them. Not all fruit seeds are safe to consume; there are some fruits that have seeds that can be eaten and used in the kitchen in many ways. 

Including these fruit seeds in your diet can help you stay healthy, as some of them are rich in nutrient content. However, it’s important to consume them in moderation and make sure that they are properly prepared. We have made a list of the fruits whose seeds you can eat, what their benefits are and how you can eat them. Enjoy experimenting with these seeds and making your own recipes.

Also Read: Benefits of Pumpkin Seeds: Should we Use These ‘Little Seeds of Squash’ as Frequently as Mexicans do?

Pomegranate Seeds

Pomegranate seeds are edible. Also known as arils, they are packed with antioxidants, fibre, vitamins C and K, and potassium. According to a report at  they are known for their anti-inflammatory properties and can help improve heart health and digestion. You can eat the pomegranate seeds raw as a snack, add them to your salads or add them to your oatmeal for a healthy breakfast. These seeds are a mix of sweet and tangy and taste great when added to lightly whipped yoghurt to make a raita. You can also blend the seeds to make pomegranate juice or add them as a garnish for desserts and baked goods.

Watermelon Seeds

The seeds of watermelon are often discarded. However, these seed kernels are edible and can be used in different ways. Research says that watermelon seeds are rich in protein, healthy fats, magnesium, iron, and zinc. They can help support muscle growth, boost metabolism, and improve skin health. It is best to eat roasted watermelon seeds. Roast the seeds with a bit of salt for a crunchy snack or sprinkle the roasted seeds on salads. Blending these seeds into smoothies is also a great way to get an extra protein boost, either, first thing in the morning or after a workout.

Pumpkin Seeds

Pumpkin seeds, or pepitas, are high in protein, fibre, magnesium, zinc, and omega-3 fatty acids. Studies suggest that they can help support heart health, improve sleep, and enhance immune function. Just like watermelon seeds, these seeds can also be roasted with salt and spices. These days, dried and roasted, packaged versions of these seeds are easily available on the market as well. You can add these seeds to the batter while making bread or muffins. They also taste good when added to granola. When you add them on top of a soup or sprinkle them on a salad, they can add a crunchy texture.

Papaya Seeds

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It is proven that Papaya, as a fruit, is full of nutrition and its seeds have antimicrobial and anti-parasitic properties. They are rich in fibre and beneficial for digestive health. They have a peppery taste and you can eat them in small quantities. You can add a few seeds to smoothies or grind the seeds and mix them with salad dressings. 

Passion Fruit Seeds

According to experts, Passion fruit seeds are high in fibre and have antioxidants. They also have anti depressant properties.  You can eat them along with the fruit pulp or use them as a topping for cakes, yoghurt, and ice cream. Passion fruit seeds can be added to juices and cocktails to give them an interesting flavour.

Grape Seeds

Grape seeds contain antioxidants, including flavonoids and polyphenols, which according to studies can help improve cardiovascular health and protect against certain diseases. Grape seed extract supplements are easily available on the market and are considered good for health. You can add grape seed powder to smoothies, breads and desserts. 

Kiwi Seeds

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Kiwi seeds are rich in omega-3 fatty acids, fibre, and antioxidants. As per research, they can help support heart health and improve digestion. You can eat kiwi seeds along with the fruit. One of the best ways to enjoy these is by blending the whole fruit, including seed, in smoothies.