Did you know that watermelon seeds can have potential health benefits? You might be surprised by the truth behind these seeds. Watermelon seeds are indeed one of the most nutrient-dense varieties of seeds. By spitting out, removing or throwing away watermelon seeds, you reduce the watermelon's nutritional value – these seeds are delicious and healthy and are great to snack on. It only takes a few minutes to dry some and roast them, and you've got yourself a tasty and wholesome snack to give your body an additional boost of good nutrition.
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In terms of nutrition, watermelon seeds rank among the best. They are a rich source of vitamins, proteins, omega 6 and omega 3 fatty acids, zinc, magnesium, copper, iron, potassium, and more. Watermelon seeds are high in calories, so you should eat them in moderation – one cup of roasted watermelon seeds contains about 600 calories.
Health benefits of watermelon seeds
Watermelon seeds are packed with nutrients like folate, iron, zinc, copper, magnesium (over 140% of our daily requirement per cup), and potassium. These seeds are highly nutritious as they are also rich in amino acids, proteins and vitamin B complex. Together, these nutrients help boost your body's metabolism and improve your bones' mineral density and health.
Let’s find out how watermelon seeds can potentially benefit our health.
Watermelon seeds can improve skin health
Snacking on roasted watermelon seeds is beneficial for your skin. In addition to preventing acne outbreaks, it moisturises your skin and prevents early signs of ageing. Consuming these seeds regularly keeps the elasticity in place.
Watermelon seeds can help in strengthening the hair
Protein, iron, magnesium and copper play an important role in hair health. Magnesium prevents split ends and breakage while protein boosts hair growth. Copper boosts melanin production to keep your hair silky and vibrant.
Watermelon seeds can improve heart health
The seeds of watermelon can be beneficial to your heart in a variety of ways. They are a good source of monounsaturated and polyunsaturated fatty acids, and studies suggest that these good fats are useful in protecting the heart. Magnesium is found in high concentrations in these seeds, which is crucial for maintaining normal blood pressure. The anti-inflammatory and antioxidant properties of watermelon seeds probably explain their usefulness in maintaining a healthy heart. Their iron content is also vital in carrying oxygenated blood throughout the body. Watermelon seeds are also a good source of zinc, essential for heart health as it regulates the calcium movements in your heart.
Watermelon seeds can lower blood sugar levels
Watermelon seeds are associated with improved blood sugar control and reduced insulin resistance. Managing blood sugar levels is the primary concern of diabetes patients, and seeds are an excellent way of going about it. Include these precious seeds in your diet to maintain a steady blood sugar level. Magnesium in watermelon seeds helps to regulate the metabolism of carbohydrates, which directly affects blood sugar levels.
Watermelon seeds can boost the immune system
Watermelon seeds contain iron and minerals that help boost the immune system. These seeds also contain vitamin B complex, which is also helpful in this regard.
Watermelon seeds can prevent osteoporosis
In osteoporosis, bones are weak, and bone density is low, which increases the risk of fractures. You can prevent early bone deterioration by eating dried watermelon seeds regularly. The magnesium content of these seeds is incredible, providing over 140% of your daily requirement. They are also rich in copper, manganese and potassium. All these nutrients promote bone health and improve mineral density.
Watermelon seeds can support the nervous system
Seeds from watermelon are a good source of vitamin B complex, essential for a healthy nervous system and brain.
Watermelon seeds can boost energy levels
Yes, watermelon seeds are high in calories. But can you guess where the majority of those calories come from? It is derived from healthy fatty acids. One cup of watermelon seeds boosts your metabolism and nourishes your body with essential nutrients – you can eat them as a snack whenever you feel hungry. However, they still are high in calories and consuming too many may result in weight gain, so make sure to limit your intake.
Watermelon seeds can boost metabolism
Watermelon seeds are rich in nutrients like folate, iron, copper, potassium, magnesium, zinc, amino acids and Vitamin B complex. These nutrients are extremely helpful in regulating as well as boosting body metabolism.
How to eat watermelon seeds
Watermelon seeds are best consumed roasted. The process of roasting watermelon seeds is simple. Set your oven at 325°F (160°C) and spread the seeds on a baking sheet. It shouldn't take longer than 15 minutes for them to roast, though you may need to stir them halfway through to make sure they roast evenly. If you want to make the seeds tastier, add olive oil and salt, or sprinkle them with cinnamon and a light sugar dusting. Add lime juice, chilli powder, or even cayenne pepper for even more flavour.
If you're wondering what other healthy seeds you can eat and which to store in your kitchen, here is our list of seven essential healthy seeds to eat and cook with.
