Fruit is part of most people’s diets.  It should be something we consume everyday.  The recommended daily amount of fruit is one and a half to two cups every single day.  Fruit is high in antioxidants, fiber, and contains lots of essential vitamins and minerals the body needs.  A diet with a high fruit intake can help lower the risk of heart disease, cancer, inflammation, and diabetes. 

When we eat fruits we are quick to toss away the peels of many of them as well as the seeds inside.  Some fruit peels and seeds contain more nutrients than the flesh part of the fruit. 

Seeds in some fruits are digested without even much notice such as bananas, kiwis, pomegranates, blackberries, strawberries, dragon fruits, and passion fruits.  The small, thin, pale yellow and white seeds that are found in fruits like guava, mangosteen and watermelons are edible and easily eaten while eating the fruit.  

Fruit seeds can be full of nutrients for you. 


Fruit Seeds To AVOID

There are some seeds that you should keep avoiding because they are poisonous.  These seeds that contain amygdalin which while being digested converts into hydrogen cyanide in the body should be left alone.  Fruits that contain this are the stone fruit pits such as peaches, cherries, plums, and nectarines.  Apple and pear seeds should be avoided as well.  If you have a stray seed that you ingest you don’t have to worry too much.  It would have to take quite a lot of seeds to make you severely ill.  It is best to just steer clear of these seeds. 

Boiling or roasting these seeds allows the chemicals to disappear inside of them.  Durian seeds are not edible when raw but when cooked they become soft and starchy and edible. 

Symptoms of ingesting too many inedible seeds are severe sickness, and gastrointestinal issues.  


Fruit Seeds and Peels You CAN Consume

Orange Peels

Oranges have peels that have about twice the vitamins in them than the pulp of the fruit.  As unappetizing as biting straight into an orange peel and munching away on it sounds there are ways you can incorporate orange peels into your diet.   Candied peels are probably the most delicious and easiest way to get the benefit from the peel.  Peel your orange and cut it into thin slices, grab some granulated sugar, vanilla, and salt and you are ready to start the candy process.  Another way to add orange peels in your diet is with herbal teas, infusions, or flavored waters. 

Seeds from an orange can be beneficial as well.  They have been shown to help boost your energy levels.  Next time you are snacking on some orange wedges, don’t be too picky about the seeds you can eat them raw.  

Watermelon Seeds

Watermelon seeds are another fruit seed that we have been taught to spit out sometimes as a game.  See who can spit their seeds further. 

The black seeds of a watermelon though are rich in magnesium, omega-6 which is good at fighting cholesterol, vitamin C, rich in antioxidants, iron, calcium, zinc, and potassium. 

You can eat the seeds whole while you are eating the fruit.  If you don’t prefer the whole seeds you can pick them out and roast them with a little olive oil and salt.  Watermelon seeds are easily digestible so no harm either way you decide to eat them. 

Papaya Seeds

Papaya seeds can help your digestive health.  You can eat them while you eat the fruit raw.  Or you can get them and add them to help season your salads.  

Pomegranate Seeds

Pomegranate seeds can be a hassle to eat, but they can help with weight loss.  You can use the seeds from a pomegranate to make juice.  Another option is to use them as a topper to your weight loss meals.  

Avocado Seeds

Avocados may be one of the healthiest fruits.  The seed is sometimes overlooked.  After cutting into the avocado remove the brown skin from the seed first.  Allow it to dry completely before tossing it in your blender.  Blend up the seed into a powder.  You can then add this powder into smoothies or teas. 

Avocado seeds contain antioxidants as well as phytonutrients which help boost the immune system and promote skin health.  

African Pear Seeds

African pear seeds have calcium in them which can help with your teeth health.  If you don’t like the fruit or don’t want the hassle of getting the seeds out you can usually find African pear seeds at your local health food store ready to eat. 

Passion Fruit Seeds

Passion fruit is another fruit that has seeds high in magnesium.  This seed being high in magnesium can help people manage their anxiety.  Passion fruit seeds can be eaten in each spoonful while you are enjoying the fruit. 



Seeds and peels aren’t always better to dispose of.  Some have health benefits that we can all take advantage of.  Make sure that the seeds you are digesting do not contain amygdalin.  Peels can be candied, infused, or used to flavor waters.  While seeds can be eaten raw, crushed into powders, or in some cases roasted.  




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