Watermelon Seeds: Nutritional Value, Health Benefits, and How to Use?

by Somya Agrawal

Watermelon seeds, often overlooked as a snack or thrown away, actually offer a range of health benefits. They are highly nutritious and contain essential vitamins and minerals such as magnesium, zinc, and iron. The presence of these nutrients can support overall wellness and contribute to healthy bodily functions.

Watermelon seeds are a rich source of protein, making them a great addition to a vegetarian or vegan diet. Protein is crucial for building and repairing tissues, supporting the immune system, and maintaining healthy skin and hair. Additionally, watermelon seeds contain healthy fats, including omega-3 and omega-6 fatty acids, which are important for heart health and brain function.

These seeds are also packed with antioxidants, which help fight off free radicals and reduce the risk of chronic diseases such as heart disease and cancer. The high levels of fiber in watermelon seeds can aid digestion and improve bowel movements, preventing constipation and promoting a healthy gut.

Moreover, watermelon seeds have been linked to several other advantages. They may help regulate blood sugar levels and improve insulin sensitivity, making them beneficial for individuals with diabetes or those at risk of developing it. Furthermore, these seeds have been associated with boosting male fertility due to their high arginine content, which can improve sperm production and motility.

Incorporating watermelon seeds into your diet can be as simple as roasting them and eating them as a snack or adding them to salads, trail mixes, or smoothies. It’s worth noting that while watermelon seeds have numerous health benefits, moderation is

key, as they are high in calories and fat. Consulting with a healthcare professional or nutritionist is always a good idea before making any significant changes to your diet.

What is the Nutritional Value of Watermelon Seeds?

Watermelon seeds are a rich source of nutrients. Here is the nutritional value of watermelon seeds per 1-ounce (28 grams) serving:

  • Calories: 160
  • Protein: 11 grams 
  • Fat: 13 grams (mainly unsaturated fats)
  • Carbohydrates: 4 grams (including dietary fiber)
  • Vitamin C: 1 milligram
  • Vitamin B6: 0.2 milligrams
  • Phosphorus: 600 milligrams
  • Magnesium: 150 milligrams
  • Iron: 2 milligrams
  • Zinc: 2 milligrams
  • Calcium: 50 milligrams

It’s important to note that the nutritional value may vary slightly depending on the variety and cultivation method of the watermelon.

What are the Health Benefits of Pumpkin Seeds?

Watermelon seeds have several health benefits, including:

1. Nutrient-Rich:

Watermelon seeds are a good source of protein, healthy fats, fiber, vitamins, and minerals, such as magnesium, iron, and zinc.

2. Heart Health:

The seeds contain magnesium, which supports heart health by regulating blood pressure and reducing the risk of stroke and heart attack.

3. Energy boosting:

Watermelon seeds are rich in B vitamins, which play a key role in converting food into energy, helping to combat fatigue and improve overall energy levels.

4. Bone health:

The seeds contain magnesium, phosphorus, and calcium, which are important for maintaining strong and healthy bones.

5. Antioxidant properties:

The seeds are packed with antioxidants, such as vitamin C and lycopene, which help neutralize harmful free radicals and reduce the risk of chronic diseases.

6. Digestive Health:

Watermelon seeds are rich in fiber, which aids digestion, prevents constipation, and promotes a healthy gut.

7. Boosts Immunity:

Watermelon seeds contain vitamins A, C, and E, which strengthen the immune system and help fight off infections.

8. Weight management:

Watermelon seeds are low in calories but high in protein and fiber, helping to increase feelings of fullness and aid in weight management.

9. Diabetes management:

The seeds have a low glycemic index, meaning they have a minimal impact on blood sugar levels, making them a suitable snack for those with diabetes.

However, it is essential to note that watermelon seeds should be consumed in moderation as part of a balanced diet. Additionally, they should be chewed thoroughly or eaten in a ground/powdered form to avoid any potential digestive discomfort.

How to Use Watermelon Seeds?

Watermelon seeds can be used in a variety of ways. Here are some ideas on how to use them:

  • Roasting: Rinse the watermelon seeds and remove any excess flesh or pulp. Spread them out on a baking sheet and roast them in the oven at 325°F (165°C) for about 15-20 minutes, or until they become crispy and golden brown. These roasted watermelon seeds can be enjoyed as a healthy snack or sprinkled on top of salads, yogurt, or desserts.
  • Grinding: Grind the watermelon seeds in a food processor or coffee grinder until they become a fine powder. This watermelon seed powder can be added to smoothies, and baked goods, or used as a topping for yogurt, oatmeal, or cereal. It is a good source of protein and can add a nutty flavor to your dishes.
  • Cooking: Watermelon seeds can also be used in cooked dishes. Add them to soups, stews, or stir-fries for a crunchy texture and added nutritional value. You can also mix them with other nuts and seeds to create a homemade trail mix.
  • Sprouting: Soak the watermelon seeds in water overnight or for about 8 hours. Rinse and drain them, then spread them on a damp paper towel or sprouting tray. Keep them in a warm and humid environment. After a few days, the watermelon seeds will sprout, and you can enjoy them as sprouts in salads, sandwiches, or as a garnish.
  • Oil Extraction: Watermelon seed oil can be extracted from the seeds using a cold-pressed method. The oil is light in texture and has a nutty aroma. It can be used for cooking, skincare, or as a carrier oil for essential oils.

Note: Before using watermelon seeds, make sure they are clean and free from dirt or debris. If you are unsure whether the seeds are safe to consume, it is best to consult a nutritionist or healthcare professional.

 

SUMMING UP

Watermelon seeds are small, oval-shaped seeds that are found inside watermelon fruit. They are usually black or dark brown in color and have a hard outer shell. These seeds are edible and can be consumed raw or roasted. They have a slightly nutty flavor and are often used in baking, cooking, or as a snack. 

Watermelon seeds are also a good source of nutrients, including healthy fats, protein, fiber, and various vitamins and minerals, and should be included in the diet for a healthy body.