Watermelon Seeds: Benefits, Nutrition, and Uses

Watermelon, also known as Citrullus lanatus, is a summer-season fruit. Watermelon is a rich source of water content and is among the best coolers for scorching heat. People consume this delicious and wholesome, juicy fruit raw, in juice, or smoothies, but always discard the watermelon seeds.

Watermelon seeds are a natural source of many vitamins and minerals that are beneficial for the body when taken in the correct dosage. Whether roasted, soaked in water, or sprouted, these tiny seeds provide a wholesome nutritional package. In this discussion, we will explore the benefits of incorporating these black seeds into a balanced diet, how to consume them, and when to take precautions. 

Also Read: Complete Guide to Calories in Watermelon, Benefits & More

Nutritional Content of Watermelon Seeds

Before discussing the benefits and various ways to use watermelon seeds, let's examine their nutritional profile. Although they look like tiny seeds, they play a considerable role in essential health factors.

• Protein
• Fats
• Fiber
• Magnesium 
• Iron
• Zinc
• Potassium 
• Phosphorus 
• Vitamin B 
• Vitamin C
• Folate
• Carbohydrates

9 Reasons To Add Watermelon Seeds To The Diet

Do you know these tiny black watermelon seeds contain around 92% water content and other nutritional elements? Here are some reasons that will make you consider adding this superfood to your daily routine.

1. Improves immunity:

Strength is vital for maintaining the proper functioning of the immune system. Watermelon seeds are a rich source of zinc, which helps boost the immune system. The presence of zinc helps the body fight inflammation and infection. Zinc is known to aid in wound healing by helping to activate immune cells. These seeds improve heart health as they contain both saturated and unsaturated fatty acids.

2. Aids in Digestion: 

These black-colored seeds are a reliable source of fibre and unsaturated fats. Fibre helps to regulate bowel movement and prevent constipation. Consuming watermelon seeds in a suitable amount can increase the number of beneficial gut bacteria. Sprouted watermelon seeds enhance the activity of certain enzymes that facilitate improved nutrient absorption.

3 . Promoter of Healthy Skin:

The presence of omega maintains moisturization in the skin. The richness of antioxidants helps prevent premature aging. Antiinflammatory components lessen the effects of skin-damaging conditions like eczema and psoriasis. Vitamin E helps reduce wrinkles and protect the skin from sunburn. The issue of excessive oiliness is resolved due to the hero ingredient, magnesium, which helps regulate sebum production.

4. Improves Hair Health:

Watermelon seeds contain iron, magnesium, and amino acids that maintain hair quality and growth. Watermelon seed oil protects hair follicles and acts as a natural hair conditioner. Crucial lipids and antioxidants enhance blood circulation in the scalp, promoting shiny hair. Along with other benefits, the magical oil extracted from watermelon seeds helps prevent hair loss, reduces hair breakage, and minimizes split ends.

5 . Controls Blood Sugar Levels:

Improved insulin sensitivity results in a regulated blood sugar level, which is achieved through the micronutrient magnesium. Magnesium also reduces blood sugar spikes by breaking down carbohydrates into energy. The fatty acids present in watermelon seeds control the glycemic index. Zinc plays a crucial role in overall health, including the regulation of blood sugar levels.

6 . Promotes Cardiovascular Health:

The presence of beneficial fatty acids in these magic seeds helps lower bad (LDL) cholesterol levels and elevate good (HDL) cholesterol levels, reducing the risk of cardiovascular diseases. Antioxidants, such as lycopene, can help combat the effects of oxidative stress. Maintaining blood pressure levels and improving blood flow are signs of increased oxygen levels, which can be attributed to the amino acids in watermelon seeds.

7 . Supports Bone Health:

Minerals like magnesium help the body absorb calcium. Many metabolic processes, such as bone formation, are regulated by magnesium. Calcium is also associated with bone strength and density. Phos[porus, iron, and zinc] are responsible for maintaining overall bone health. They also play an essential role in enhancing the body's ability to process and absorb other types of nutrients.

8 . Facilitates the Nervous System: 

Healthy nerve function and improved blood flow are caused by the presence of a component called citrulline in watermelon seeds. Niacin (Vitamin B3) plays a crucial role in enhancing memory and regulating cognitive functions. Amino acids play a pivotal role in supporting muscle function and nerve health. Potassium plays a vital role in maintaining fluid balance, which is essential for nerve functioning, and also helps the body recover from fatigue. 

9. Enables Weight Management:

For weight-conscious people, this is a natural medicine. As these seeds possess higher protein, they become beneficial in limiting binge or overeating. Rich in fibre, they support the digestive system, which helps manage weight directly. These seeds are a complete package of vitamins, minerals, and antioxidants, making them highly recommended for those looking to lose weight and get fit.

How To Consume Watermelon Seeds?

Watermelon seeds are typically discarded with the fruit. However, not many people are aware that they are packed with high nutritional value. Include these in your daily diet in different ways.

1. Roasted Watermelon Seeds: 

Either roast these beneficial seeds a bit or consume them raw. Add them to vegetable salad, yoghurt, and smoothies, and enjoy them with lunch and dinner. These seeds are rich in omega-3 fatty acids, providing nutritional benefits to your daily diet. Sprouted watermelon seeds can also be included in salads.

2. Watermelon Seed Tea:

There is yet a way to prepare watermelon seeds for consumption: by making teas of watermelon seeds. This is how you can make the tea.

• Take some dehydrated watermelon seeds and grind them well
• Add two small cups of water and put it on a low flame to boil 
• Add ½ a spoonful of dried seed powder into the boiling water 
• Add 1 or 2 cinnamon sticks accordingly 
• Boil the mixture for the next 5-7 minutes 
• Strain the tea and enjoy it with a pinch of lemon in it

Watermelon seed tea boosts immunity, improves digestion, and helps manage weight. This also aids in the growth of hair and skin.

3. Watermelon Seed Butter:

Watermelon seed butter is rich in vitamins and minerals, good healthy fats, and a source of plant-based protein. Here is the recipe for making the butter : 

• Take 2 tsp of seeds, 1 tsp olive oil, and salt to taste
• Mix and blend them in a mixer
• Keep blending till it becomes smooth in texture
• Store in a lidded container for about 7 days in the fridge 

Spread the butter on breads, fruits, and toppings in the smoothie bowl.

Negative Impacts of Watermelon Seeds

Although watermelon seeds offer a wide range of health benefits, excessive consumption can lead to health risks. Here are some possible side effects of watermelon seeds that can cause problems

1. Gut Problem: 

The seeds are rich in fibre but also contain some insoluble fibre. Consuming these seeds in excessive quantities can lead to digestive problems, including indigestion, diarrhea, nausea, and stomachache. 

2. Allergy:

Many people can be allergic to these seeds, but it is very rare for it to happen. The symptoms of allergies include redness and itching all over the body due to the reaction to any reactive element present in the seeds, but this is very subjective.

3. Intestinal Blockage:

Consuming watermelon seeds without removing the hard outer cover can cause a possible blockage in the gastrointestinal tract, as these seeds are hard and difficult to digest.

4. Weight Gain:

A 28g serving of watermelon seeds has approximately 158 calories. To manage weight, it is advisable to consume them in smaller quantities. Avoid using them for frequent snacking.

5. Interference With Medicines:

It is advisable to consult with a doctor if you are a diabetic patient and are on medication. There is a high possibility that a compound named "cucurbitacin" can react with ongoing medicines.

6. Kiney Stones:

The presence of oxalate compounds in watermelon seeds can increase the risk of kidney stones and exacerbate an existing kidney stone problem.

Bottomline

Watermelon seeds provide a rich source of vitamins, minerals, micronutrients, and macronutrients. Apart from being a byproduct of summer's juicy and tasty fruit, these seeds need to be in our kitchen, too. These seeds can always be preferred over unhealthy snacks. Eating a few will positively benefit your health, while consuming them in large amounts will have the opposite effect. Watermelon seeds play a vital role in boosting immunity, protecting the heart, enhancing skin glow, and strengthening bones and hair. If you regularly use these seeds in your daily routine, check your levels of magnesium, iron, zinc, and lipid profile periodically. Keep accountable for your health by visiting RedcliffeLabs and exploring the variety of tests offered by healthcare professionals.