Watermelon seeds: Health benefits and nutrition!

Watermelon seeds are black seeds found inside the pulp of the watermelon. When we eat the fruit, we remove and discard the seeds. But do you know that these seeds are edible? They are packed with nutrients. Know all the nutritional facts and health benefits related to these seeds here.

Watermelon seeds

The black seeds inside the watermelon fruit are often thrown away. When we cut them, we remove and discard them. And if any comes into the mouth when we are eating the fruit in the open, we spit it out. But what you consider inedible is actually edible. It is not only edible and delicious but also nutrient packed.

The seeds have a hard black case outside. When wet, they are difficult to break open. But when dried or roasted, it becomes easier to crack them. Inside you find the nutritious white part or kernel that has a lot of proteins, omega 3 and omega 6 fatty acids, vitamins, and minerals. They also have high calories.

Nutritional facts of these seeds

One cup of roasted watermelon seeds provide 600 calories. The seed kernels have 30.6 g of protein and 51.16 g of fats. The fats in it are the good fats. This includes polyunsaturated fats, and omega 3 and omega 6 fatty acids. There is no cholesterol. Carbs are 16.53 g. It is rich in magnesium. It also has good amounts of calcium, zinc,copper and iron. They are packed with vitamins. Additionally they have a lot of fiber. This gives a feeling of fullness and satiety.

The seeds also have a lot of phosphorus, manganese, and potassium. This is good for the blood vessel relaxation. The seeds have good amounts of vitamin B6, thiamine, niacin, riboflavin, and folate. The sodium is low at 25 mg per 100 g.

Health benefits

Watermelon seeds are good for the skin. It reduces skin dullness, gives it a glow, moisturizes it and prevents acne. It overcomes or slows aging too. Its minerals also take care of hair. It reduces hair loss and fights thinning. Magnesium prevents the hair breaks and split hair. Protein nourishes the hair and promotes its growth. Copper improves the melanin content of hair and makes it shiny and vibrant.

The seeds are high in calories and therefore can boost energy levels. They reduce insulin resistance and help in better blood sugar control. The seeds have great amounts of calcium, magnesium, manganese, copper, and potassium. All these strengthen the bones and increase bone mineral density. They prevent osteoporosis and fractures.

One can dry or roast the seeds. Roasting can be done in a pan on a stove or in the oven. It does not take more time. Around 20 minutes are enough to roast them. This improves the crispiness.

For flavor, one can add salt, lemon juice, spices and oil. This can serve as a healthy snack or a healthy side dish.

Also, read The best watermelon of the lot: how to choose it at the grocery shops?

Next time you want to throw away the seeds of the watermelon, think again. Instead keep them and roast and eat them. That will also reduce the food waste.