Health Benefits of Watermelon Seed

Roasted watermelon seeds

While many people savour the great, sweet and refreshing taste of watermelon, its seeds often end up in the garbage. Others opt for the seedless watermelon to avoid the inconvenience of taking out the seeds. But unknown to them, watermelon seeds contain an immense amount of nutrients, including essential proteins, fatty acids, vitamins and minerals. Watermelon seeds are abundant in B vitamins such as thiamine, niacin, folate and minerals like potassium, magnesium, zinc, iron, phosphorus, copper, calcium, sodium, etc.

When you compare their nutritional value to that of other snacks out there, watermelon seeds come out far ahead. Although the amount of minerals and vitamins in the seeds may seem low, they are still far preferable to chips and other unhealthy snacks.

The nutrients in watermelon seeds are able to ward off cancer, improve and / or prevent cardiovascular disease, hypertension, and reduce levels of bad cholesterol in the body. They are also a source of healthy fat (unsaturated), almost 90%, vitamins, antioxidants, minerals, proteins and phytochemicals, which is very good.

Clinical studies have shown that foods high in unsaturated fat are better than low-fat foods, because of increasing HDL (good cholesterol) and lower LDL (bad cholesterol). Adequate intake of vitamin E can reduce the risk of developing plaque in blood vessels and colon cancer. It can also reduce the severity and frequency of heat (hot flush).

How to use watermelon seeds

As tea

Pulverize and crush a couple of watermelon seeds. Add one teaspoon of the crushed seeds to one cup boiling water. Let it steep for about 15 minutes. Consume at least one cup of tea daily, three times a week. Heat it each time before drinking. As a powerful diuretic, the tea prepared with watermelon seeds will cleanse your kidneys and bladder

Tea from watermelon seed
Tea from watermelon seed

The tea can be taken by diabetics. It also enhances male fertility because it is rich in essential amino acids which are good for sexual health. It promotes sperm production and can be used in the treatment of erectile dysfunction.

As roasted snack

Set your oven at 325°F and place the seeds on a baking sheet. It should only take about 15 minutes for them to roast, but you may want to stir them halfway through to ensure an even crispiness. You can make the seeds taste even better by adding a little olive oil and salt, or sprinkling them with a light dusting of sugar. If you prefer more flavours, you can add lime juice and chili powder, or even pepper. When roasted, they’re crispy and can easily take the place of other unhealthy snack options as they are nutrient dense and low in calories.

                                            Health benefits


Anti- aging: Consuming this awesome seeds will help to brighten and soften your skin, thus keeping you healthy and young.

Healthy hair and nails: Abundant in proteins, watermelon seeds are great for your hair and nails. It can prevent breakage and make them strong and beautiful. In addition, roasted watermelon seeds will make your hair soft and shiny.

Chinese tea set with dried watermelon seeds aside, high angle view
Chinese tea set with dried watermelon seeds aside, high angle view

Healthy heart: This is the perfect remedy for those who suffer from cardiovascular disease and high blood pressure. Due to their rich magnesium content, watermelon seeds can promote healthy heart function and maintain normal blood pressure levels. Moreover, they also contain good fats and amino acids which regulate heart pressure and protect from heart disease.


Cut the calories: According to research, a unit weight of watermelon seeds contains approximately 158 calories. That’s not much lower than a unit weight of chips, which is 160 calories. However, let’s take a look at what constitutes a unit weight. There are approximately 400 watermelon seeds in a single unit weight, far too many to eat in one sitting. By contrast, there are only 15 chips in a unit weight, far less than most people would normally munch in one sitting. Eating a handful of watermelon seeds takes longer; lasts you as long as a bag of chips. That’s just 22 calories compared to the 160 calories you’d get from chips!

Magnesium: One of several minerals found in watermelon seeds is magnesium. In a 4 gram serving, you’ll get 21 mg of magnesium. The Food and Drug Administration (FDA) recommends adults get 400 mg of this mineral daily. Magnesium is essential for many of the body’s metabolic functions. It’s also required to maintain nerve and muscle function, as well as immune, heart, and bone health.

Iron: A handful of watermelon seeds contain about 0.29 mg of iron. It might not seem like much, but the FDA only recommends adults get 18 mg in their day. Iron is an important component of haemoglobin — carrying oxygen through the body. It also helps your body convert calories into energy.

Folate: There are 2 μ of folate in a single serving of watermelon seeds. The FDA recommends adults get 400 μ each day. Folates, also known as folic acid or vitamin B-9, are important for proper brain function and also work to control homocysteine levels. Women of childbearing years need even more, since folate deficiency has been associated with certain neural tubal birth defects.

So next time you eat your watermelon, do not throw away the seeds; put them in a container and when you have gathered enough, pulverize them or roast them for tasty snacks while reaping the many health benefits.

Theresa Moses, Journalist, Skincare Expert and Professional Make-up Artist
Theresa Moses, Journalist, Skincare Expert and Professional Make-up Artist



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