While relishing watermelon, we are often annoyed by the pesky seeds, having to spit them out every time we take a bite. However, there are more science-backed reasons for you to chew on them rather than throw them away.
What are watermelon seeds?
Watermelon seeds are black in colour and are teardrop-shaped. They have a hard black exterior with a white kernel inside. These white seeds are processed and used for consumption.
Watermelon seeds have a subtle nutty flavour. They are added to desserts like faloodas for texture and taste. They can also be used instead of pine nuts in pesto. Watermelon seeds can also be added to salads and smoothies for a protein boost.
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Watermelon seed nutrition
A 100 gram serving of watermelon seeds have the following nutrients:
| Nutrients | Measure |
| Calories | 557 |
| Protein | 28.3 gm |
| Total fat | 47.4 |
| Calcium | 54 mg |
| Iron | 7.28 mg |
| Magnesium | 515 mg |
| Phosphorus | 755 mg |
| Potassium | 648 mg |
| Sodium | 99 mg |
| Zinc | 10.2 mg |
| Copper | 0.686 mg |
| Manganese | 1.61 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.145 mg |
| Niacin | 3.55 mg |
| Folate | 58 µg |
Health benefits of watermelon seeds
Like the fruit, the seeds of watermelon can also offer a wide array of health benefits. They are a source of oils and carbohydrates and contains high amounts of nutritional protein. They are rich in calcium, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, iron and folate.
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Let's look at the many health benefits of watermelon seeds.
1. Good source of protein
Watermelon seeds are a good source of dietary protein. If you want to up your protein intake, you can snack on these seeds or add them to foods such as salads, smoothies and even rice.
2. May benefit heart health
Watermelon seeds contain a cocktail of minerals such as calcium, magnesium and potassium that are good for heart health. Potassium works by reducing sodium in the blood and reducing blood pressure. Magnesium helps in relaxing the blood vessels and facilitating the easy flow of blood through the veins. Calcium also helps in maintaining healthy blood pressure through the contraction and dilation of blood vessels.
Watermelon seeds also contain monounsaturated and polyunsaturated fat, both of which are good for heart health.
3. Good for hair health
Watermelon seeds contain a good amount of zinc, which is a crucial mineral for hair health. If you have zinc deficiency, hair fall becomes imminent. To plug your nutritional needs, have a handful of watermelon seeds along with a balanced diet. It will work wonders for your hair. Watermelon seeds also contain decent amounts of iron, which is also important for hair health.
4. Boosts the immune system
Zinc content in watermelon seeds is also good for boosting immune health. Zinc is important in the development of immune cells such as neutrophils and natural killer cells. Zinc deficiency leads to a weak immune system that can fall prey to pathogens.
References:
U.S. DEPARTMENT OF AGRICULTURE
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