Watermelon is a highly cherished fruit for its crispy, juicy and refreshing sweetness that quenches thirst and keeps you nourished, but most of us overlook the tiny seeds packed within. Far from being discarded as waste, these seeds are a nutritional powerhouse that offers umpteen health benefits when consumed properly. Either roasted or sprouted form, these wonders are packed with zinc, magnesium, and potassium and serve as a valuable addition to your meal.

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Read this article to unravel the many benefits of consuming watermelon seeds.

Nutritional Value of Watermelon Seeds

Watermelon seeds are low in calories and high in nutrients when consumed in their shelled, roasted form.

Nutritional content

Calories:560 kcal

Protein: 28–30 grams

Healthy fats: 47–50 grams (mostly unsaturated)

Carbohydrates: 15–20 grams

Magnesium: 140% of the daily requirement

Zinc: 25% of the daily requirement

Iron: 30% of the daily requirement

Watermelon seeds also contain fair amounts of vitamins B, folate, potassium and phosphorus.

Also Read: 8 reasons why watermelons are the best thing about summer

Health Benefits of Watermelon Seeds

Boosts Immune System

Watermelon seeds are endowed with ample reserves of zinc, a key mineral that builds a robust immune system. Zinc supports the production and activation of immune cells that support defence mechanisms against infection-causing pathogens and keep illnesses at bay.

Packed With Healthy Fats

Watermelon seeds contain a fair amount of healthy monounsaturated and polyunsaturated fatty acids. These healthy fats are beneficial in reducing blood cholesterol levels and preventing the risk of heart attacks and strokes. Furthermore, packed with magnesium and healthy fats, watermelon seeds help control blood pressure, maintain heartbeat, and reduce cholesterol levels.

Triggers Metabolism

Thanks to B-complex vitamins like niacin and folate, they help the body convert food into energy more efficiently. Regular addition of watermelon seeds triggers the metabolism and augments overall health.

Promotes Hair Health

The abundance of protein, iron, magnesium, and zinc in watermelon seeds is believed to optimise hair health and growth. The seeds strengthen hair follicles and protect hair from breakage.

Stronger Bones

Watermelon seeds are loaded with essential minerals needed for stronger and healthier bones. It is also beneficial in maintaining muscle function and proper nerve transmission.

Improves Skin Radiance

Zinc, protein, and antioxidants in watermelon seeds promote clear skin, fight acne, and improve skin tone and complexion.

Manages Diabetes

A few studies have revealed that watermelon seed extract may help regulate blood sugar levels. Thereby making it valuable for people with diabetes when taken in moderate amounts.

Ways to Add Watermelon Seeds to Your Diet

Roast the seeds with a pinch of salt and spices for a crunchy, protein-rich snack, similar to roasted sunflower or pumpkin seeds.

Liberally add roasted or sprouted seeds on top of your smoothies or cereal bowls for added crunch and nutrients.

Also Read: Watermelon Rind: Incredible Health Benefits, Uses And Recipe Of This Delicious Nutritional Fruit

Add powdered or whole watermelon seeds to muffins, bread, or energy bars for that extra flavour.

Combine watermelon seeds with nuts, dried fruits, and dark chocolate bits for a healthy trail mix.

Toss them into salads or a bowl of yogurt for a satisfying and wholesome snack.

Side Effects and Precautions

Watermelon seeds are generally safe and well tolerated when consumed in moderate amounts; however, if taken in large quantities, they may lead to certain side effects:

Excessive intake can lead to digestive issues like gas or bloating, especially if you eat the raw, hard outer shell.

Allergic reactions are rare but possible. Avoid if you have seed or nut allergies.

Unshelled seeds can be hard to digest for some people; always chew them well or opt for the shelled ones.

Conclusion

Watermelon seeds are a storehouse of nutrients and are more than just a byproduct of nourishing fruit. Being low in calories, they pack a chock chock-full of vitamins, minerals and antioxidants and offer numerous health benefits. Whether roasted as a snack or sprinkled into your breakfast meals, adding these tiny seeds to your diet regimen is a simple and healthy way to boost your nutrient intake.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

References:

https://www.researchgate.net/publication/323663320_Watermelon_Seeds_as_Food_Nutrient_CompositionPhytochemicals_and_Antioxidant_Activity

8 - Watermelon seeds: nutritional profile, bioactivities, and application in food industry

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