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The Most Important Benefits of Watermelon Seeds

important benefits of watermelon seeds


We have talked about the benefits of watermelon, the benefits of watermelon peel and the benefits of watermelon juice, and now we will talk about watermelon pulp, sometimes called watermelon seeds.

You may be used to spitting them out while you eat, but the nutritional value of watermelon seeds may convince you otherwise. Wash and dry them and use them in salads, the reason being that these tiny seeds are full of nutrients that won't help you.

Watermelon pulp benefits


Watermelon seeds are low in calories and rich in nutrients. When roasted, they are crunchy and can easily replace other unhealthy snack options.

1. Low calories 

One serving of watermelon seeds contains approximately 158 calories, but let's take a look at the ingredients for the serving.

A large handful of watermelon seeds weighs about 4 grams and contains only about 23 calories.

2. Contains magnesium

Magnesium is one of the many minerals found in watermelon seeds. In a 4-gram serving, you'll get 21 mg of magnesium, which is 5 percent of the daily value.

The National Institutes of Health (NIH) recommends that adults take 420 mg of this mineral daily.

Magnesium is essential for many metabolic functions in the body.

It is also required to maintain nerve and muscle function, as well as immune, heart and bone health.


3. Contains iron 

A handful of watermelon seeds contains about 0.29 mg of iron, or about 1.6% of the daily value.

It may not sound like much, but the National Institutes of Health only recommends adults take 18 mg in their day.

Iron is an important component of hemoglobin - it carries oxygen through the body. It also helps your body convert calories into energy.

However, watermelon seeds contain phytates, which reduce iron absorption and reduce their nutritional value.


4. Contains good fats 

Watermelon seeds also provide a good source of both monounsaturated and polyunsaturated fatty acids — one large handful (4 grams) provides 0.3 and 1.1 grams, respectively.

According to the American Heart Association, these fats are beneficial in protecting against heart attacks and strokes, and in lowering levels of "bad" cholesterol in the blood.


5. Contains zinc 

Watermelon seeds are also a good source of zinc. They provide about 26 percent of the Daily Value in one serving, or 4 percent of the Daily Value in one large handful (4 grams).

Zinc is an important nutrient, essential to the immune system. It is also necessary for:

  • Digestive system and nervous system in the body
  • Cell re-growth and division
  • Your senses of taste and smell

However, as with iron, phytates reduce zinc absorption.

6. Helps control blood pressure

The seeds contain citrulline, which is an anti-hypertensive in nature. It reduces aortic pressure and also increases nitric oxide production, which helps keep blood pressure under control.


7. Helps reduce inflammation 

If you suffer from frequent urinary tract infections (UTIs) or are at risk of developing edema, eating a few watermelon seeds may help. This is because these seeds contain antioxidant and anti-inflammatory properties that help you deal with symptoms and get rid of infections.


How to roast watermelon seeds

Roasting watermelon seeds is easy. Set the oven to 325 degrees Fahrenheit and place the seeds on a baking tray.

It should only take about 15 minutes to roast, but you may want to flip it halfway to ensure an even crispiness.

You can improve the taste of the seeds by adding a little olive oil and salt, or sprinkle them with cinnamon and a little sugar.

If you prefer more flavor, you can add lemon juice, chili powder, or even cayenne pepper.

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