Many people enjoy the juicy flesh of watermelon but immediately throw away the seeds without realising that the tiny seeds contain several useful nutrients.
Watermelon seeds can provide minerals such as magnesium, iron and zinc, as well as unsaturated fats. They can be eaten after being properly roasted and incorporated into a balanced diet as a nutritious snack.
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Watermelon seeds contain magnesium, an essential mineral involved in several processes in the body, including normal muscle and nerve function.
A small serving of watermelon seed kernels can provide a useful amount of magnesium, making the seeds one way of adding the mineral to your diet.
They Provide Iron
Another nutrient found in watermelon seeds is iron.
Iron plays an important role in the production of haemoglobin, the protein in red blood cells responsible for transporting oxygen around the body. However, the amount of iron obtained from a small handful of seeds is relatively modest.
It is also worth noting that watermelon seeds contain phytates, compounds that can reduce the body’s absorption of minerals such as iron and zinc.
Watermelon Seeds Contain Healthy Fats
The seeds also contain monounsaturated and polyunsaturated fatty acids.
These are types of unsaturated fats commonly included in heart-conscious eating patterns. Replacing some foods high in saturated fats with sources of unsaturated fats can be part of an overall healthy diet.
However, eating watermelon seeds should not be viewed as a treatment or cure for heart disease. Their benefits are best considered as part of a balanced diet.
They Contain Zinc
Zinc is another mineral found in watermelon seeds.
The nutrient contributes to normal immune function and is also involved in processes such as cell division and the maintenance of normal taste and smell.
As with iron, however, the presence of phytates can affect how much zinc the body absorbs from the seeds.
They Can Make a Nutritious Snack
Roasted watermelon seeds can provide a crunchy alternative to less nutritious snack options.
They can be washed, dried and roasted before being eaten. Some people add small amounts of seasoning such as salt or spices for flavour.
Because the seeds are small, the nutritional contribution depends on how much is actually consumed. They should therefore complement, rather than replace, other nutritious foods in the diet.
How to Eat Watermelon Seeds
One simple way to consume watermelon seeds is by roasting them. Proper preparation makes them easier and more enjoyable to eat.
They can be eaten on their own or added to meals as a crunchy topping. As with other calorie-containing foods, portion size still matters.
It is also important not to confuse the potential nutritional value of watermelon seeds with claims that they can cure diseases, detoxify the body or produce dramatic weight loss. Such claims are not supported simply by the presence of these nutrients.
The Bottom Line
Watermelon seeds may be small, but they contain useful nutrients including magnesium, iron, zinc and unsaturated fats.
Instead of automatically throwing them away, properly prepared watermelon seeds can be included as part of a varied and balanced diet. However, they are not a miracle food, and their benefits should not be exaggerated.
For people with specific medical conditions, dietary restrictions or concerns about mineral intake, speaking with a qualified healthcare professional is advisable.
