Benefits of watermelon seeds: Protein is essential for building and repairing our body tissues.
The amount of protein we need depends on our body weight and daily activity.
Many people look for affordable sources of high-quality protein in their diet. Watermelon seeds are a great option, as they provide good protein at a low cost.
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What are watermelon seeds?
Watermelon is a juicy and refreshing fruit that contains several seeds inside. These seeds are often overlooked and thrown away while eating the fruit. However, they can be collected and naturally dried under sunlight for a few days. Once dried, they can be roasted or eaten as a healthy snack.
Watermelon seeds are small in size and usually come in two colors: black and white. The black seeds are fully developed and capable of growing into new plants, which makes them fertile and mature. In contrast, the white seeds typically indicate they haven’t fully formed; they are often immature and may lack the ability to germinate properly. Though they may seem unimportant, these tiny seeds are packed with nutrients and can offer several health benefits when consumed properly.
Is it Good to eat watermelon seeds?
The wet seeds inside the watermelon fruit are usually not eaten directly. Only dried or roasted watermelon seeds are consumed, as they are easier to digest. These seeds are rich in essential nutrients, including high-quality protein, magnesium that supports muscle and nerve function, and healthy fats that are beneficial for heart health. Regularly eating these seeds can offer many health benefits for the body.
Watermelon seeds are a rich source of both protein and energy. They contain about 34% protein, which makes them an excellent plant-based protein source. In just 100 grams of watermelon seeds, there are approximately 628 calories, mostly from healthy fats and proteins. Including these seeds in your diet can provide a natural boost of energy and help meet your daily protein needs.
Watermelon seeds Nutrition
| Nutrient | Amount (per 100g) |
|---|---|
| Calories | 557 kcal |
| Protein | 28.3 g |
| Fat | 47.4 g |
| – Saturated Fat | 9.8 g |
| – Unsaturated Fat | 30–35 g (approx.) |
| Carbohydrates | 15.3 g |
| – Fiber | 3.9 g |
| Magnesium | 515 mg |
| Iron | 7.3 mg |
| Zinc | 10.2 mg |
| Potassium | 648 mg |
| Phosphorus | 755 mg |
| Vitamin B3 (Niacin) | 3.55 mg |
Common Names of Watermelon Seeds
| Language | Common Name (in English text) |
|---|---|
| English | Watermelon Seeds |
| Hindi | Tarbooj ke Beej |
| Telugu | Pucchakaya Ginjalu |
| Tamil | Tarpusani Vithaikal |
| Kannada | Kallangadi Beejagalu |
| Malayalam | Tarboos Vithukal |
| Gujarati | Tarabuch na Beej |
| Marathi | Tarabuj Biya |
| Bengali | Tormujer Beej |
| Urdu | Tarbooz ke Beej |
| Punjabi | Tarbooz de Beej |
| Arabic | Buzur Al-Battikh |
| Spanish | Semillas de Sandia |
| French | Graines de Pasteque |
| German | Wassermelonensamen |
| Chinese | Xigua Zi |
| Japanese | Suika no Tane |
| Korean | Subak Ssi |
The Surprising Health Benefits of Eating Watermelon Seeds
Benefits of watermelon seeds: Most of us toss away watermelon seeds while enjoying the sweet, juicy fruit, thinking they have no value. However, these tiny seeds are surprisingly loaded with nutrients — they contain essential vitamins, important minerals, heart-friendly fats, and a good amount of protein, making them a hidden superfood. Consuming them—especially when sprouted or roasted—can offer a range of health benefits. Let’s explore how these tiny seeds can make a big impact on your well-being.
1. Improves Digestion
High in Fiber for Gut Health
Watermelon seeds are an excellent natural source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps food move more efficiently through the digestive tract, reducing issues like bloating, gas, and constipation. Regular intake of fiber-rich seeds can also support the growth of healthy gut bacteria, boosting your overall digestive health.
2. Promotes Healthy Skin
Rich in Antioxidants and Essential Fatty Acids
These seeds are loaded with antioxidants like vitamin E and compounds such as omega-6 fatty acids, both of which help protect the skin from damage caused by free radicals. This means clearer, more radiant skin and a slower appearance of aging signs like fine lines and wrinkles. The natural oils in watermelon seeds also keep the skin moisturized and supple.
3. Supports Heart Health
Boosts Good Cholesterol and Circulation
Watermelon seeds contain heart-friendly nutrients including magnesium, iron, and healthy fats. These contribute to maintaining good cholesterol levels, improving blood circulation, and regulating blood pressure. Omega-6 fatty acids found in these seeds may play a key role in lowering inflammation in the body. Since chronic inflammation is one of the leading causes of heart disease, including omega-6s in your diet can support better heart health over time.
4. Encourages Hair Growth
Nutrient-Dense for Stronger Strands
Packed with protein, iron, and magnesium, watermelon seeds offer the essential nutrients your hair follicles need to grow stronger and healthier. Iron boosts blood circulation in the scalp, which ensures that your hair roots receive more oxygen and nutrients. Magnesium helps prevent hair breakage and supports the growth cycle.
5. Balances Hormones Naturally
Zinc and Magnesium for Hormonal Support
Hormonal balance plays a vital role in energy levels, reproductive health, mood, and more. Watermelon seeds are a natural source of zinc and magnesium—two minerals that support hormone production and regulation. These nutrients are particularly important for thyroid health, insulin function, and the balance of sex hormones like estrogen and testosterone.
6. Relieves Constipation
Natural Remedy with Gentle Effect
Thanks to their fiber content, watermelon seeds can act as a gentle and natural remedy for constipation. By adding bulk to the stool and supporting regular bowel movements, they help clear the digestive tract without the need for harsh laxatives. Drinking plenty of water while consuming them enhances this benefit.
How to eat watermelon seeds
- Dry the seeds, grind them into a powder, and use it to make laddus by mixing with jaggery.
- Soak the seeds overnight and eat them along with sprouts or fruits for a nutritious mix.
- Grind the soaked seeds into a smooth paste and consume it as a liquid juice or smoothie.
Watermelon Seeds Smoothie Recipe
Ingredients:
- 2 cups watermelon (cubed, seeds removed)
- 2 tablespoons watermelon seeds (raw or roasted)
- 1 banana (fresh or frozen)
- 1/2 cup Greek yogurt (or plant-based yogurt for vegan option)
- 1/2 cup coconut water or almond milk
- 1 teaspoon honey or maple syrup (optional)
- 1/2 teaspoon of chia seeds or flaxseeds
- A few ice cubes
Instructions:
- Prepare the seeds:
- If using raw watermelon seeds, you can soak them overnight or lightly toast them in a dry pan for 2–3 minutes to enhance flavor.
- Blend:
- Add all ingredients to a high-speed blender.
- Blend for 1–2 minutes until smooth and creamy.
- Serve:
- Take into a glass, garnish with a few watermelon seeds or a mint leaf if desired.
- Enjoy chilled!
Tips:
- Use frozen watermelon or banana for a thicker, colder smoothie.
- Suppose If you don’t like the texture of seeds, then you can grind them before blending.
- Add a handful of spinach for a green version—it won’t overpower the taste.
Final Thoughts
Often overlooked, watermelon seeds are tiny nutritional gems. Roasted, sprouted, or blended into smoothies, they can become a regular part of your diet—boosting your digestion, skin, heart health, hair, and even hormone balance. So next time you enjoy a slice of watermelon, think twice before tossing those seeds—they might just be the healthiest part!
You should definitely try and get maximum health benefits of watermelon seeds.
FAQ On Benefits of Watermelon seeds
1. Q. Are watermelon seeds safe to eat?
A. Yes, watermelon seeds are completely safe to eat. When roasted or sprouted, they become not only easier to digest but also more enjoyable in taste.
2. Q. What are the health benefits of watermelon seeds?
A. Watermelon seeds are packed with nutrients like protein, magnesium, iron, and healthy fats. These help improve energy, support muscle and nerve function, and promote heart health.
3. Q. Can watermelon seeds help with weight management?
A. Yes, they can. Due to their high protein and good fat content, watermelon seeds help you feel full longer, which may prevent overeating and support weight control.
4. Q. How can I include watermelon seeds in my daily diet?
A. You can roast them for a crunchy snack, mix them into salads or yogurt, blend them into smoothies, or use them as a topping for soups and desserts.
5. Q. Are there any side effects of eating watermelon seeds?
A. Watermelon seeds are safe when eaten in moderation. Overeating them might add extra calories or fat, so it’s best to enjoy them as part of a balanced diet.
