Amazing Watermelon Seeds Benefits for Overall Health!

Did you hear once you were a child that swallowing watermelon seed may outgrow a watermelon plant inside you?

Do you still hate it when a watermelon seed suddenly turns up and interferes with the fruit flavor?

Are you accustomed to spitting the seeds out whenever you eat watermelon?

Well, this article is completely going to change your perspective about these nutrient-dense magical seeds! Read on.

Summers are around the corner and it’s time to get indulged in this delicious fruit called Watermelon! Enriched with 92 percent of water and several minerals and vitamins, watermelon is the most refreshing summer snack, boosting immunity and facilitating digestion. The word watermelon makes you picture a red, juicy and squashy fruit where the seeds probably don’t strike your mind at all.

However, this amazing hydrating fruit’s tiny seeds have super nutrient properties and health benefits listed below –

What are the Nutritional Values of Watermelon Seeds?

1. Low in Calorie

Recent studies have published that cutting down your calorie intake by 15% or by pertaining a habit of consuming low calorie diet can slow ageing and protect you against several lifestyle diseases. Besides, it helps in reducing weight and encourages one to stick to such a diet. Only 30 calories are consumed approximately from a handful or five grams of watermelon seeds! So, next time make sure to replace those potato chips with these beneficial seeds.

2. Rich in Iron

The important component of haemoglobin is iron, which is responsible for carrying oxygen through the body. Lack of iron in the body might make you feel exhausted in performing the day-to-day activities and hence munching iron-rich snacks has been added to the trending affairs. According to NIH (National Institute of Health), the recommended daily iron intake for adults is 18 mg per day and a handful of watermelon seeds are the perfect iron touch to your body, providing you with 0.29 mg of iron which is about 1.6 percent of the daily value!

3. Contains Healthy Fats

Do you analyze the fat content and its quality before you eat anything? If no, then understand that “good fats” or unsaturated fats should be an integral part of your diet. Containing both monounsaturated and polyunsaturated fatty acids, regular snacking of watermelon seeds can be useful to prevent heart diseases and keep the cholesterol level at check. Quantities of linoleum and oleic healthy fatty acids are found in abundance. 0.3 and 1.1 gm of monounsaturated and polyunsaturated fatty acids, respectively, can be provided by only 4 grams of watermelon seeds!

4. Rich in Zinc

About 4 percent of the daily zinc requirement is available in one large handful of watermelon seeds! Zinc is an essential nutrient facilitating immune system and plays a vital role in

• Regrowth and division of body cells
• Strengthens immunity
• Digestive and nervous systems of the body
• Senses of smell and taste

5. Rich in Magnesium

All the biochemical reactions taking place in each cell of the body involve the essential role of magnesium. New proteins are created from amino acids with the assistance of this nutrient, helping to repair the tear and wear of the tissues. It plays the role of an essential factor in kick-starting metabolism, to maintain muscle and nerve functions, and to brace heart and bone health. The recommended requirement of magnesium by the NIH accounts for 420 mg for a healthy adult, and just 4 grams of the watermelon seeds can meet 5 percent of its daily value!

How to Eat the Watermelon Seeds?

Not only are watermelon seeds completely safe to swallow, they render several health benefits when prepared correctly. Watermelon seeds are granted to be the most nutritious once sprouted. They are healthy to be taken in any other form as well. You can eat them raw or can roast them. These are super handy and tasty snacks or can be served as a healthy topping on any other snack.

1. Eat the Raw Watermelon Seeds

While enjoying the delicious fruit, make sure to eat those seeds a few! They can be eaten raw in small quantities straight from the fruit and are completely non-toxic. So, try avoiding the seed-spitting contest the next time!

2. Eat the Roasted Watermelon Seeds

Roasting is the most common way to eat watermelon seeds, making them more edible and giving them a crunchier taste and texture! Evaporation of the free water present in seeds takes place during roasting, where the high temperatures are employed. On the baking sheet of an oven, spread the watermelon seeds and allow them to roast at a temperature of 325 degrees Fahrenheit for 15 minutes. Alternatively, it can also be done over a gas stove. You can crack the shell and eat them just like you eat other dried seeds. Roasted seeds are known to prevent skin dullness and early signs of ageing. After roasting, they can be kept in airtight containers to snack later on or to enhance the taste and nutrition of your salads and nuts!

3. Eat Sprouted Watermelon Seeds

Once sprouted, the black shell of the seed is removable and the nutrients along with the flavor of the seeds are strongly released. The process of sprouting takes a little longer. Sprouting can make the seeds more edible and nutritional powerhouses. Seeds are soaked in water overnight until the seeds break out. Depending on the temperature conditions, this might take 2-3 days. After sprouting, to eat them readily, they should either be dried in the oven or kept under the sun for some time.

4. Eat the Watermelon Seeds in Powdered Form

After roasting or sun drying, the seeds can even be grinded in powder form to be added to vegetable and fruit salads or any other healthy snack prepared at home! Moreover, this can also be added to the dough mixture you prepare for your cereals to enhance the nutritional quality.

5. Consume the Watermelon seed oil

Oil from watermelon seeds can also be extracted to be used as a salad dressing. However, extracting watermelon seed oil might be an excruciatingly long process. For extensive skin and hair treatment, this oil is used by many. Such oil is also purchased from supermarkets by many at the most expensive prices, but it does not contain any additional benefit than the other seed products.

Make sure to regulate the portion of seeds while consuming, as its excessive portion might lead to weight gain. Always keep a watchful eye on the quantity. They are preferably eaten during the midday in the roasted form or as midnight snacks to munch and cure hunger pangs.

What are the health or therapeutic benefits of Watermelon Seeds?

1. Boost to the immunity system

But watermelon seeds are low in calories, right? Agreed. However, all the calories are obtained from essential fatty acids and other essential nutrients, which nourish your body while avoiding weight gain if consumed in mindful portions. Iron amounts packed in watermelon seeds are known to facilitate immune cell maturation and proliferation towards specific responses to infections. This gives a major kick start to immunity and strengthens it to fight against harmful foreign matters. There are very low amounts of sugar present and adequate amounts of omega-3 fatty acids, which help in metabolic processes and blood circulation.

Rich in beta-carotene, lycopene, and other essential antioxidants, the watermelon seeds help to prevent inflammation in the body and fight against germs. So, the next time you suffer from a cold, cough, or any other viral infection, make sure to add these seeds along with the other seed mixture to your daily snacks!

2. Improves heart health

Maintaining heart health is a priority with the recent lifestyle and eating patterns. Since watermelon seeds are a good source of monounsaturated and polyunsaturated fatty acids, they provide assistance in preventing heart stroke or attack. Being rich in magnesium, they help in regulating normal blood pressure and keep the heart healthy. For the major functioning of the heart, these seeds may act as a vasodilator to widen the blood vessels and as an antioxidant and anti-inflammatory agent. The iron and zinc content available in them plays the vital role of carrying oxygenated blood in the whole body and regulating the heart’s calcium movements, respectively.

3. Supports the nervous system

Vitamin B-packed watermelon seeds support keeping your nervous system and brain healthy in the long run. It is known to sooth anxiety, several mood disorders, depression, and even dementia if taken in proper amounts. Also, the magnesium present in watermelon seeds is known to improve memory while fighting with memory lapses co-related with ageing.

4. Good for diabetics

According to an Iranian study, positive effects of watermelon seeds are found on the accumulation of glycogen stores, which assists in diabetic treatment. As we know, watermelon should not be overconsumed by diabetics, but they can definitely go for these small seeds to help reduce their elevated blood sugar level. Watermelon seeds can be a great snack for diabetics!

5. Enhances digestive system

The enzymes in the body are activated to absorb nutrients with the assistance of magnesium available in the seeds. As a result, breaking down of food and digestion becomes easier with the production and transportation of energy throughout the body.

6. Regulates weight management

Watermelon seeds are evidently a great alternative to all the unhealthy snacks that are loaded with fats, sodium, and sugars. This aids weight loss along with the major benefit attributed by watermelon seeds of containing high fiber content to make you achieve a sense of fullness and satiety.

7. Prevents osteoporosis in long run

This particular health condition weakens bones and bone density, which increases the risk of fractures. Deterioration of bones can be prevented by consuming a balanced diet comprising of healthy meals and snacks, including the watermelon seeds. Being an incredible source of magnesium, copper, manganese and potassium these seeds widely contribute to strong bone health and mineral density.

8. Enhances male fertility and sexual urge

Zinc is known to regulate the male reproductive system, improving the quality of sperm and reducing the risk of male infertility. The fruit watermelon is termed natural Viagra because it develops sexual urging properties. Several important amino acids like arginine, lysine, and lycopene are loaded in these seeds. Arginine is known to boost your sexual power and urge to sexual desire, whereas lycopene helps in the formation of sperm.

What are the benefits of Watermelon Seeds for Skin?

Perfect skin and hair is every woman’s dream. In this polluted era, the flawed skin needs natural healing essence, which can be provided by these wonderful seeds. Sprouting of watermelon seed loads it with Vitamin- C which is a natural antioxidant extensively used to cleanse your skin. To treat several skin problems like acne, blemishes and early signs of ageing, the oil of watermelon seeds is widely used in beauty products worldwide to make your skin appear glowing, soft and young.

Magnesium is an important nutrient found in these seeds, which enhances your overall skin appearance. A pack of watermelon seeds acts as a moisturizer for dull and dry skin. It is also used to heal skin conditions like eczema, where the skin appears to be itchy, dry, and patchy.

Outbreak of skin is prevented by the regular consumption of seeds as they keep elasticity in place and brightens the skin while opening pores. These are also known to fight wrinkles as they are abundantly rich in zinc which is known for its ability of cell division, protein synthesis and repair. Particular compounds obtained from watermelon seeds are beneficial to treat the skin clogging process which lightens the face marks and imparts a brighten look.

What are the benefits of Watermelon Seeds for Hair?

Hair demands all the nutrients in balanced amounts to grow lustrous and thick. The essential fatty acids nourish the hair strands deeply and impart proper strength to them. Magnesium, on special account, is known to prevent hair fall, damage and breakage. Hair follicle regression is inhibited, and recovery of hair follicle is accelerated by zinc available in watermelon seeds. Since, these seeds are power packed with nutrients, they should be consumed additionally to strengthen hair and promote hair growth. Powdered form of watermelon seeds can always be added to the regular oil and applied on the scalp to facilitate strong hair growth.

Tasty Watermelon Seeds Recipes

Now that we know all the amazing benefits of these miraculous seeds, let’s learn how to prepare some innovative and healthy recipes with them.

1. Mixed berry and peanut butter smoothie with watermelon seeds

• Add peanut butter (30 gms), watermelon seeds (30 gms), mixed berries (50 gms), banana (1 piece medium sized), soymilk (45 ml) and honey (according to taste) in blender to get a smooth consistency.
• Pour it in a tall glass.
• Garnish it with berries, watermelon seeds and granolas.

2. Watermelon seed bar

• Keep stirring the watermelon seeds while roasting them on medium flame.
• After 4-5 minutes, the sound of the seeds crackling can be heard. Until they turn reddish in colour, keep roasting the seeds and then pour them in a bowl.
• Add sugar and water. Bring it to boil to see 1-string thickness syrup forming.
• Coat all the seeds with the syrup while stirring.
• Keep a pan ready by brushing coconut oil in it. Pour the sugar coated seeds in it and press into shape.
• After cooling, cut it into desired shape and serve!

3. Watermelon seed rice

• Dry roast watermelon seeds and red chillies until they start popping. Let them cool.
• After adding salt, grind them to a coarse powder in a blender.
• Add one tablespoon of oil in a pan placed on medium flame.
• Add mustard seeds to it. When they crackle, add curry leaves, urad dal and asafoetida.
• Add rice and mix well the watermelon seed powder to it.
• Let it cook and serve hot with healthy gravy.

4. Watermelon seeds spice powder

• Wash the watermelon seeds and dry them.
• Heat a pan and roast dry the seeds.
• When they are roasted from both the sides, keep them aside.
• Similarly, roast the red chillies and keep them handy.
• After both the ingredients are cooled, add them to a mixer and grind into a fine powder.
• At last, add the peeled chopped garlic cloves and pulse them well.
• Add salt as per taste and spread the powder prepared on a big plate to dry.

5. Frozen watermelon seed bites

• Chop the dates into half and soak them in purified water for 1-2 hours.
• After soaking, pulse them and add 1 cup of watermelon seeds.
• Incorporate watermelon, coconut butter and place them all in a food processor.
• Add mashed beet and blend it well scraping the sides of the food processor.
• Place the mixture in a small bowl and keep it in the refrigerator to cool for 30 minutes.
• After taking it out, wet your fingertips slightly and roll the mixture into balls.
• Sprinkle some watermelon seeds on top and freeze them for 1-2 hours.
• Enjoy the frozen bites!

Some frequently asked questions about Watermelon Seeds

1. What is the taste of watermelon seeds like?

Watermelon seeds do not taste anything like watermelon; they taste more like flax seeds or sunflower seeds with a nutty tang to it. They taste the best when roasted as it gives them a crunchier appearance and taste.

2. Is it safe to swallow watermelon seeds?

Completely contrasting to the popular hoax, it is absolutely safe to swallow watermelon seeds. However, the best way to relish its taste and health benefits is by chewing it right. According to some medical experts, 10 grams of proteins can be obtained from one cup of watermelon seeds. It can also boost your body functions up to a greater level by benefitting it with essential nutrients namely copper, zinc, magnesium and other multivitamins. It is however recommended to eat raw seeds in minimal quantities and rather roast, powder or sprout them.

3. Can sprouting make watermelon seeds healthier?

Germinating seeds of any kind or form make them higher on the nutrition part rather than their original form. Nutrition density in rich amounts is imparted by the sprouted watermelon seeds.

4. Can I lose weight with watermelon seeds?

Watermelon seeds are dense in nutrients and let alone cannot make you lose weight. It can be opted as snacks and toppings while avoiding the other unhealthy food stuffs which can be beneficial for in your weight management journey.

Conclusion

To conclude, watermelon seeds pack a nutritious punch with a heavy dose of several essential macro and micronutrients. They are healthy, appetizing, and filling low-calorie superfood that can be consumed guilt-free. Keep an eye on its portion added to your well balanced diet and enjoy its benefits!