Watermelon Seeds Benefits: 12 Reasons to Stop Throwing Them Away
Nothing beats biting into a chilled slice of watermelon come summer, juicy, refreshing, and
the only way nature can say calm down, it is too hot to make a scene. It is the final seasonal favourite, which is available on the streets as well as in the home fruit-bowls. But
as we gleefully gnash the sweet red flesh, we can all instinctively do without thinking one thing: pull out the seeds and drop them.
And honestly, those tiny black seeds don’t stand a chance. They are flicked away mid-bite or taken off with care but here is the twist those neglected bits are not useless. As a matter of fact, they are rich in nutrients and have been silently competing successfully in the health department.
Citrullus Lanatus or watermelon is a member of the family Cucurbitaceae and contains approximately 92% of water and that is why it gives you an immediate water replenishment on a hot day. It is also low calorie and yet contains a combination of vital nutrients and minerals. And as much as the fruit itself receives all the affection, the seeds have been known to have a nutritional profile, particularly in the case of micronutrients.
And this time you may want to look again at what you have been avoiding all this time, before you can decide to throw them out once more.
What are Watermelon Seeds?
The watermelon seeds are tiny, flat seeds which are naturally located within the fruit. Two are the major types. The white seeds are immature and the black or brown seeds are mature. Mature black seeds are those that people eat due to nutritional value.
The seeds have a long history of being a part of the diets of various cultures. When dried or roasted they become a snacky, crunchy snack. They are very short; 1 to 2 centimetres in length and with a good amount of essential nutrients at such a small size.
The seeds of watermelon are not as tasty as the sweet flesh of the fruit, but are of a mild, nutty flavour, which is more agreeable when roasted. They are absolutely safe to consume and offer a high source of protein, healthy fats, vitamins and minerals that can supplement the entire nutrition.
Watermelon Seeds Nutrition
Watermelon seeds contain a relatively low amount of calories and are fortified with a number of important micronutrients.
You have 1 oz or 28.35 g of watermelon seeds, which give you:
- 158 kcals
- 13.4 g fat
- 4.34 g carbohydrates
- 8 g protein
- 184 mg potassium
- 214 mg phosphorus
- 15.3 mg calcium
- 146 mg magnesium
- 2.06 mg iron
- 2.9 mg zinc
- 16.4 mcg folate
As well as this, watermelon seeds are also rich in magnesium that aids metabolism, zinc that aids immunity, digestion, iron that helps in the production of red blood cells and healthy fats that are beneficial to the heart and brain.
12 Healthy Benefits of Watermelon Seeds
1. Supports Heart Health
Magnesium, potassium and healthy unsaturated fat are found in watermelon seeds and when combined, aid heart health. Magnesium assists blood vessels in relaxing, and this may aid in controlling blood pressure, whereas potassium counterbalances sodium in the body. The omega-3s in these seeds are also known to keep cholesterol levels at bay, and thus, are an easy addition to aid in overall cardiovascular functioning.
2. Helps Manage Blood Sugar Levels
Watermelon seeds can assist in maintaining your blood sugar level. The body's use of insulin and carbohydrates entails the involvement of magnesium. High magnesium levels are most often linked to enhanced insulin sensitivity.
The fats and proteins within the seeds are also healthy and do not increase the rate at which sugar gets into the bloodstream, spiking after meals.
3. Makes Bones Strong and Prevents Osteoporosis
The seeds are also enriched with vital nutrients and minerals like magnesium, phosphorus and calcium, which are vital to the well-being of the bones. Magnesium helps in ensuring you maximise the use of vitamin D by your body hence maximising calcium uptake. With the assistance of calcium, phosphorus is used to maintain bones and teeth.
They are also enriched with amino acids that aid the bone density, which could prevent bone loss and other conditions such as osteoporosis in the long run.
4. Boosts Immune Function
Watermelon seeds have zinc and iron that are necessary for a healthy immune system. Zinc helps your body to produce and mobilise white blood cells and iron helps to circulate oxygen in the body; therefore, maintaining your immune system in great shape.
In most cases, zinc deficiency can be linked to a weakened immunity thus appropriate nutrition through the intake of such foods can be beneficial.
5. Promotes Healthy Skin
The watermelon seed oil has useful fatty acids such as linoleic acid, oleic acid and omega fatty acids that maintain the skin as moisturised and enhance skin texture. It is commonly applied in the skin to control dryness and softness.
Sprouting watermelon seeds are also good sources of vitamin C and antioxidants, which help in keeping the skin clear and in the overall health of the skin. The seeds can also potentially improve the appearance of the skin, and magnesium can be effective in managing dryness and irritation.
Zinc also helps in the repair of the skin as it helps in the growth of cells, and production of proteins, which play an important role in the process of healing and maintaining the skin in good health.
6. Strengthens Hair and Reduces Hair Loss
Protein, iron, magnesium and copper are found in watermelon seeds, and they are all helpful in enhancing hair health. These nutrients assist in fortification of the hair strands, curb breakages and promote growth of hair.
They may also help in maintaining the natural hair colour and prevent the thinning as people age hence may be a good complement to the hair strength.
7. Increases Vitality and Energy
Watermelon seeds contain proteins, vitamin B and iron, which are used in the formation of energy. Iron is required in the transportation of oxygen within the body to prevent fatigue and vitamin B is required in the formation of energy that is taken in food.
Other ingredients such as amino acids and minerals ensure the functioning of the body in different metabolic activities such as protein metabolism to produce energy in the long run.
8. Functionality of the nervous system and brain
The watermelon seeds contain magnesium, vitamins, and other elements which are significant in the proper functioning of the brain. They promote the appropriate communication of the neurons and appropriate body relaxation.
Magnesium is very important in the formation of the brain and in memory. Vitamin B as niacin is useful to make sure that the mind works properly and concentrates.
9. Assists with Blood Pressure
Watermelon seeds contain a high amount of the amino acid arginine, which helps in enhancing blood flow in the body as it makes blood vessels to open.
Moreover, they have weak diuretic effects that ensure that the body gets rid of excess fluids as well as sodium, thereby ensuring a normal level of blood pressure.
10. Aids Digestion and Intestinal Health
The quantity of fiber in watermelon seeds contributes to digestion and maintains bowel movements. In addition, fiber is a prebiotic, which can provide food to the good intestinal bacteria which is required to maintain good digestion.
The seeds contain healthy fats, which help absorb the fat soluble vitamins like vitamin A, D, E and K.
11. May Support Male Fertility
Animal research indicates that watermelon seed extract could potentially be used to enhance the sperm health because it is an antioxidant. Antioxidants will help to decrease oxidative stress which is one of the factors that may potentially influence sperm quality.
In general, watermelon seeds added to the diet may positively affect reproductive health, although more human studies are needed to learn to utilize this effect to its full capabilities.
12. Include Anticancer Agents (Lycopene)
One of the antioxidants found in the seeds of a watermelon that has been widely researched due to its potential to aid in preventing a wide range of cancers is lycopene.
The tendency to take more lycopene is gaining momentum as it is observed to be associated with decreasing the risks of prostate cancer and in some cases, it has been proven that the risk of prostate cancer among individuals who regularly consume the substance is negligible.
Watermelon Seeds for Skincare and Hair (Oil)
The watermelon seed oil has many positive attributes that qualify it to be a good skincare ingredient, as it is loaded with fatty acids such as omega-3, linoleic, and oleic acid which will ensure that your skin is not left dry.
It can also be used for treating acne and premature ageing due to its nutritive and lightweight properties. Magnesium and antioxidants may nourish the skin and cure dryness and inflammation.
The other advantage that watermelon seed oil has is that it also helps in maintaining the health of the scalp and strength of hair strands. It is said to reduce dryness, grow hair and improve the hair quality. It could minimise hair breakage when taken regularly.
Watermelon Seed tea: Benefits and ways of making the tea.
The watermelon seeds can be utilized to create a very mild tea that is not difficult to consume. It is among the simplest methods of adding watermelon seeds to your daily routine.
The tea may help to make your kidneys healthier and is a natural diuretic to help your body drain fluid. The magnesium in the watermelon seeds aids in metabolism.
How to Make Watermelon Seeds Tea
Start by collecting and drying the seeds. Once they’re dry, lightly crush them so they release their nutrients.
Add 1 to 2 teaspoons of the crushed seeds to a cup of water and bring it to a boil. Let it simmer for a few minutes, then strain it into a cup.
Let it cool slightly before drinking. You can have it warm or at room temperature.
How to Eat Watermelon Seeds
- Roast them with a little salt or spices and have them as snacks.
- The easiest way to add nutrients is to grind them into smoothies.
- Roast them, then sprinkle on your salad to add crunch.
- Make them into yoghurt with protein for a quick snack.
- Add them while making granola or energy bars at home.
Side Effects and Precautions
The watermelon seeds can be considered to be reasonably safe for the majority of people, provided they are consumed in moderate amounts. Nevertheless, there are those who will need more attention, particularly when they are allergic or have some other illness. It may also be dangerous to young children as they can choke on these, so you should keep this in mind.
One of the ways to reduce the risks is to consume natural and unprocessed seeds in moderation.
Allergic reactions
- May produce side effects such as itching, swelling or difficulty in breathing in certain individuals.
- Individuals with an allergy to any seed or nut product must avoid eating the watermelon seeds.
- In case of any unusual response following their consumption, stop and seek medical attention.
Overconsumption risks
- An excessive amount of them can result in bloating or constipation since they are rich in fibre.
- Mineral loads may not be appropriate for individuals with kidney problems due to the large amounts.
- A surplus amount would disrupt the normal absorption of other minerals such as iron and zinc.
Conclusion
Watermelon seeds are very small and yet very nutritious and are generally discarded as waste products of watermelon. They may be prepared in different forms such as sprouting, roasting and oiling. The best way to consume them is in moderation since too much may not suit everyone. The delicate stomachs will certainly be obliged to make a low intake or even to shun them. Always on the safe side, before consuming them, it is always good to consult a nutritionist.
Introduce them into your diet today, in the event that you were always throwing them away.
FAQs on Watermelon Seeds Benefits
Are watermelon seeds good for you?
Yes, watermelon seeds are packed with nutrients like magnesium, iron, zinc, healthy fats, and protein, making them a good addition to your diet.
Can I eat watermelon seeds daily?
Yes, they can be eaten daily, but it’s best to keep the quantity moderate.
Are watermelon seeds good for the kidneys?
They may not be suitable for people with kidney issues due to their mineral content, so it’s best to consult a healthcare professional before consuming them.
What are the benefits of watermelon seeds for females specifically?
They can support overall health, including skin, hair, and maintaining healthy iron levels.