Although most of us throw out watermelon seeds without paying much attention, these little seeds are nutrient-dense and can be included in our diets. The health advantages of watermelon seeds are unexpected, whether they are roasted and consumed as a crisp snack or steeped into a calming tea. They are rich in healthy fats, plant-based protein, and vital minerals and vitamins like magnesium, zinc, and iron. Additionally, they contain bioactive substances that promote general health. Therefore, the next time you cut into a delicious watermelon, consider carefully before throwing away the seeds. They might be among the most undervalued superfoods found in nature. In this article, we will discuss the nutritional composition and value of watermelon seeds in detail.
Table of Contents
- Introduction
- Watermelon Seeds Macronutrient Composition
- Watermelon Seeds Micronutrient Composition
- Bioactive Compounds and Phytochemicals in Watermelon Seeds
- Health Benefits of Watermelon Seeds
- Preparation and Consumption of Watermelon Seeds
- Considerations and Limitations
- Conclusion
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FAQs
Watermelon Seeds Macronutrient Composition
Protein
Watermelon seeds are a fantastic plant-based way to increase your protein intake because they are surprisingly high in it. About 30.6 grams of protein are in just one cup of dried seeds, and about 8 grams in one ounce. The several fractions that make up these proteins, globulin, glutelin, albumin, and prolamin, are renowned for their high levels of digestibility and solubility. They provide adequate amino acids, such as arginine, leucine, lysine, and glutamic acid. Watermelon seeds are a healthy and wholesome option whether you are vegetarian, vegan, or seeking additional protein sources.
Fats
A cup of dried watermelon seeds contains roughly 51 grams of total fat (or 13.4 grams per ounce), making them a great source of healthful fats. About 8 grams of monounsaturated fat and 30 grams of polyunsaturated fat per cup make up this fat, which is heart-healthy unsaturated fat. Oleic acid, palmitic acid, stearic acid, and linoleic acid (an omega-6 fatty acid) are the primary fatty acids. There is even a small amount of omega-3 fatty acids. Because these fats promote heart and brain health, watermelon seeds are not just a delicious snack but also a healthy one.
Carbohydrates
Watermelon seeds keep things relatively low in carbohydrates. An ounce of dry kernels offers little more than 4 grams of carbs, compared to roughly 16.5 grams in a cup. They are a wise choice for low-carb or balanced diets because they won't raise your blood sugar levels the way more processed foods may. Carbs are a reliable energy supply, even though they aren't the main attraction here. The moderate carbohydrates in the nutritious watermelon seeds complete their nutritional profile, providing you with long-lasting energy in a small package, along with their high protein and healthy fat content.
Fibre
Watermelon seeds have a good quantity of dietary fibre to keep your digestive tract healthy. The fibre content improves digestive health, encourages regular bowel movements, and can help you feel satisfied for longer, which makes it easier to resist mindless nibbling. This extra satiety is beneficial if you're attempting to maintain healthy eating habits or are watching your weight. Despite their small size, watermelon seeds are high in fibre, which helps support digestive health and gives you another reason to keep them in your diet.
Watermelon Seeds Micronutrient Content
Minerals
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Magnesium: Watermelon seeds are a great source of magnesium, with about 556 mg per cup or 146 mg per ounce. It is beneficial for your everyday requirements. Because magnesium promotes muscle gain, strong bones, and energy production, these little seeds are a surprisingly powerful approach to boosting metabolic health in general.
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Phosphorus: Phosphorus is also abundant in watermelon seeds, which provide roughly 815 mg per cup or 214 mg per ounce. That's fantastic news for your teeth and bones because phosphorus is essential for maintaining strength. Additionally, it aids in energy metabolism, which makes it easier for your body to convert food into fuel.
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Potassium: A cup of watermelon seeds contains around 700 milligrams of potassium or 184 mg per ounce. Potassium is necessary to keep your heart healthy and your muscles working. These seeds are a heart-healthy snack option as they maintain stable blood pressure, nerve signalling, and fluid balance.
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Zinc: Watermelon seeds are a good source of zinc, with nearly 11 milligrams per cup or 2.9 mg per ounce. Zinc promotes growth and healing, and builds a strong immune system. The seeds also promote hormone balance and skin health.
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Iron: Watermelon seeds have substantial iron content, at around 7.9 mg per cup or 2.1 mg per ounce. Iron produces haemoglobin, which facilitates the movement of oxygen throughout the body. Eating these seeds is a smart method to increase your intake of iron, which can help prevent anaemia and weariness.
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In addition to the nutrients like magnesium and zinc, watermelon seeds include calcium, copper, and manganese. Copper promotes healthy red blood cells, manganese is involved in metabolism and bone health, and calcium aids in strong bones.
Vitamins
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B vitamins: Several B vitamins, such as thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6, and folate, are abundant in watermelon seeds. Cell metabolism, energy production, and brain function depend on these vitamins. Watermelon seeds are a straightforward and quick way to get healthier overall.
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Folic acid: Folic acid is also present in watermelon seeds, which provide roughly 62.6 mcg per cup or 16.4 mcg per ounce. Because it is essential for cell division, folic acid is particularly critical for the healthy development of the foetus during pregnancy. It is one more reason to include these nutrient-dense seeds in your diet.
Despite having a wealth of vital minerals, dried watermelon seeds don't contain any discernible vitamin A or C levels. Generally, fruits and vegetables have these vitamins, so explore beyond the seeds if you want to increase those. Watermelon seeds, however, excel in other fields.
Bioactive Compounds and Phytochemicals in Watermelon Seeds
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Phenolic acids, flavonoids, alkaloids, polyphenols, triterpenoids, and glycosides are among the many bioactive substances and phytochemicals found in abundance in watermelon seeds. Because of these substances' well-known anti-inflammatory, antioxidant, and maybe disease-fighting qualities, watermelon seeds are nutrient-dense and perfect for general health.
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Watermelon seeds' complex blend of plant components gives them a high antioxidant activity level. These antioxidants aid in shielding your cells from the harm that free radicals and oxidative stress may do. Very potent for such seeds, including them in your diet may promote long-term health and lower the risk of chronic diseases.
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The natural substance L-citrulline, found in watermelon seeds, aids in the production of nitric oxide, essential for maintaining healthy and relaxed blood vessels. This can promote improved blood flow and aid in blood pressure regulation. It is another fantastic excuse to nibble on these surprisingly healthy little seeds!
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Phytates are naturally occurring substances found in watermelon seeds that can marginally impair the absorption of micronutrients like iron and zinc. Although this may sound alarming, it's only a small disadvantage that may be counterbalanced by eating a variety of foods. Another way to lower phytate levels is to roast the seeds.
Health Benefits of Watermelon Seeds
Despite their modest size, watermelon seeds have several significant health advantages:
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A potent combination of zinc, B vitamins, and antioxidants supports immunological function.
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L-citrulline, potassium, magnesium, and healthy fats support heart and vascular health by preserving cardiac rhythm and circulation.
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Because they are high in calcium, phosphorus, and magnesium, they help to strengthen bones and teeth.
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Because potassium and magnesium have moderate diuretic effects, they can help control blood pressure and decrease fluid retention.
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A balanced amount of iron and folate can help prevent anaemia by promoting the production of healthy red blood cells.
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Iron, magnesium, and B vitamins nourish your body and speed your metabolism to produce more energy.
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Polyphenols, flavonoids, and triterpenoids provide anti-inflammatory and antioxidant properties that aid in the defence against cellular damage.
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Triterpenoids, lycopene, and phenolics are among the substances that have shown promise in studies and may even have antibacterial and anti-cancer effects.
Preparation and Consumption of Watermelon Seeds
The seeds of watermelon are very adaptable and simple to eat. Roasting them is one of the most common ways to consume them; they serve as a crispy, nutty snack on their own or can be added to salads, yogurt, or soups to add extra nutrients and texture. You may also make a calming tea with them used to control blood pressure and promote kidney function. In addition to enhancing their flavour, roasting them lowers substances like phytates and increases digestion. Therefore, you must invest in high-quality watermelon seeds. They are worth the work. The best part is that it is easy to buy dry fruits and seeds online these days, all in a few clicks.
Considerations and Limitations
There are a few things to consider if watermelon seeds are nutrient-dense. Phytates found in them have the potential to marginally decrease the absorption of minerals such as iron and zinc when consumed in significant quantities. If you're managing your consumption, portion control is necessary because dry seeds have a high-calorie content, about 601 calories per cup. However, if you eat them in moderation, they're still a fantastic complement to your diet. The secret is to savour them as part of a varied, well-balanced diet to reap the advantages without going overboard.
Conclusion
Despite their modest size, watermelon seeds are rich in nutrients. Abundant in protein, fibre, healthy fats, vitamins, and minerals, they provide a variety of health advantages, from promoting immunity and energy levels to supporting bone and heart health. Additionally, its bioactive components and antioxidants offer even more health benefits. They're an easy way to incorporate nutrient-dense variety into your diet, whether roast them for a snack or brew them into tea. Enjoy them as part of a healthy lifestyle, but watch portion quantities. Instead of throwing away those seeds, make something nourishing out of them.
Frequently Asked Questions
Is it healthy to eat watermelon seeds?
It's beneficial to eat watermelon seeds. Iron, zinc, magnesium, fibre, protein, and healthy fats are all abundant in them. They are a healthy snack when eaten raw or roasted. They are high in calories, so monitor how much you eat. They make a fantastic supplement to a well-balanced diet overall.
What is the protein content in 100 grams of watermelon seeds?
The 28–30 grams of protein in watermelon seeds is a substantial amount for a plant-based snack. It's a fantastic way to increase protein intake for vegetarians or those seeking a more varied diet.
Do watermelon seeds have omega-3?
Watermelon seeds are substantially higher in omega-6 fatty acids, such as linoleic acid than in omega-3 fatty acids. Even if they are not a significant source of omega-3s, any amount is beneficial. Include meals like flaxseeds, chia seeds, or fatty fish with them for a more potent omega-3 boost.
Are watermelon seeds good for the kidneys?
Watermelon seeds can indeed benefit your kidneys. They are frequently used to make tea that supports kidney function and encourages detoxification, which may improve kidney health. The seeds' inherent diuretic qualities can aid the removal of extra fluid and toxins, improving kidney function.
Are watermelon seeds a superfood?
Although they may not be as well-known as some other superfoods, watermelon seeds are unquestionably worthy of being on the list. They are rich in minerals, healthy fats, protein, and antioxidants. An underappreciated nutritional powerhouse, they are best consumed in moderation as part of a balanced diet.
Who should avoid watermelon seeds?
Most people can safely eat watermelon seeds. However, persons who are allergic to nuts or seeds should exercise caution. The seeds are rich in minerals like potassium and phosphorus, so consult your doctor if you have kidney problems. Additionally, since portions are high in calories, anyone following a low-calorie diet should pay attention to them.
Are watermelon seeds good for hair growth?
Indeed, watermelon seeds can promote hair growth. They include high levels of protein, iron, zinc, and magnesium, necessary for strong, healthy hair. Protein fortifies hair strands, while zinc promotes the health of the scalp. Their B vitamins and good fats strengthen hair from the inside out.
Are watermelon seeds good for men?
Men's health benefits from watermelon seeds. Their high zinc content boosts immunological response and testosterone synthesis. Magnesium, protein, and good fats support heart health, energy, and muscle growth. Additionally, L-citrulline may promote blood flow, which is advantageous for sexual health and circulation.
Can I eat watermelon seeds raw?
It is possible to consume watermelon seeds raw. However, doing so will make them less tasty and rougher. Roasting them brings out their nutty flavour, making them crunchier and easier to digest. When eating them raw, it's important to chew them thoroughly to maximise their nutritional value.
How many watermelon seeds should I consume a day?
One to two tablespoons of watermelon seeds per day is a reasonable quantity to reap the advantages without going overboard. It provides minerals, healthy fats, and protein without being overly calorically dense. As with any snack, moderation is essential to maintaining a healthy and balanced diet.
