The Many Benefits and Nutrition of Eating Watermelon with Seeds

The Many Benefits of Watermelon with Seeds

Watermelon is one of the most popular fruits during the warm summer months. Its sweet, refreshing flavor makes it the perfect treat on a hot day. While some people prefer seedless watermelon varieties, there are actually many benefits to eating watermelon with seeds.

Nutrition Facts of Watermelon with Seeds

Watermelon is an exceptionally healthy fruit choice in general. However, watermelons with seeds contain even more nutrients than their seedless counterparts.

A one cup serving of watermelon with seeds contains:

• Calories: 46
• Protein: 1 gram
• Carbohydrates: 11 grams
• Fiber: 1 gram
• Fat: 0 grams
• Vitamin C: 12% of the RDI
• Vitamin A: 18% of the RDI
• Potassium: 5% of the RDI

Watermelon seeds add extra protein, fiber, vitamins, minerals, and healthy fats like omega-3s to the fruit. The hard black seeds contain zinc, magnesium, phosphorus, iron, and copper as well.

Antioxidants in Watermelon Seeds

The seeds of watermelon are especially high in antioxidants compared to the flesh. Antioxidants help defend your cells against damage from free radicals. This protects your body from oxidative stress, which is linked to chronic diseases like heart disease, diabetes, and cancer.

Some of the most abundant antioxidants in watermelon seeds include:

• Vitamin E
• Vitamin C
• Carotenoids
• Polyphenols
• Lycopene
• Cucurbitacin

Cucurbitacin E is a unique antioxidant found specifically in watermelon seeds thats been linked to anti-inflammatory properties in some studies.

Watermelon Seeds May Boost Heart Health

Eating watermelon seeds can support heart health in several ways.

First, theyre high in magnesium, a mineral that plays an important role in cardiovascular health. One study found that higher magnesium intake was associated with up to a 58% lower risk of stroke.

Additionally, the antioxidants in watermelon seeds may protect against LDL (bad) cholesterol oxidation, one of the key steps in the development of atherosclerosis.

Research also shows that foods rich in L-citrulline, like watermelon seeds, can help lower blood pressure.

Can Aid Digestion and Regularity

Because of their fiber and antioxidant content, watermelon seeds can benefit your gastrointestinal tract in several ways.

The fiber can help keep you regular while the antioxidants may reduce inflammation in the gut. Together, this makes watermelon seeds a digestive aid.

Whats more, regularly eating the seeds may be linked to lower rates of colorectal cancer according to some studies.

Help Control Blood Sugar

The potential blood-sugar lowering effects of watermelon seeds have been studied in animals with diabetes. The results have been promising.

In one study, mice fed watermelon seed powder for 4 weeks had significantly lower blood sugar levels compared to a control group.

Researchers believe this effect is likely due to the antioxidant activity rather than just the fiber content.

Although more research is needed, the results suggest that watermelon seeds could aid blood sugar control in people with diabetes as well.

May Improve Male Fertility

Some early research indicates that watermelon seeds may improve male fertility.

This is linked to their content of lycopene, vitamin E, and phytosterols like beta-sitosterol. These compounds may help improve sperm concentration, motility, and morphology.

In one small study, men who received pumpkin seed extract (rich in beta-sitosterol) for 12 weeks had significantly improved sperm quality parameters compared with a control group.

Although the research is limited, adding watermelon seeds to your diet could support male reproductive health.

Easy to Add to Your Diet

Its easy to incorporate more watermelon seeds into your diet.

You can spit out and eat the seeds while eating watermelon. Or, scoop them out and roast them for a healthy snack.

Shelled watermelon seeds, sometimes called watermelon kernels, can also be purchased at many health food stores.

These can be eaten raw or toasted and make great additions to things like salads, yogurts, and cereals.

Watermelon seed oil is also available, which can be used to replace other cooking oils. It has a light taste and smokey aroma.

You can also grind watermelon seeds and use them to make watermelon milk," a vegan milk alternative.

Watermelon Seed Tea and Sprouts

Two other popular ways to eat watermelon seeds are in tea or sprouted form:

• Watermelon seed tea: Steep a tablespoon of dried seeds in hot water for 510 minutes.
• Sprouts: Soak seeds overnight and sprout them in water for 5 days.

Both the tea and sprouts are loaded with nutrients and make for an easy snack or light breakfast.

Delicious Watermelon Seed Recipes

Here are some easy and delicious recipes featuring watermelon seeds:

• Watermelon seed granola: Toss toasted seeds with rolled oats, nuts, coconut, and spices and bake.
• Pesto: Blend toasted seeds with basil, olive oil, garlic, and parmesan.
• Dark chocolate watermelon seed bars: Mix melted chocolate with toasted seeds and coconut oil and refrigerate until set.
• Gomasio: Combine toasted seeds with sea salt.
• Salad topper: Sprinkle toasted watermelon seeds over any salad for crunch.

Potential Downsides to Eating Watermelon Seeds

Watermelon seeds are highly nutritious. However, some things to keep in mind when adding them to your diet include:

Allergy Risk

Watermelon seeds contain proteins that could trigger an allergic reaction in some individuals.

Its always a good idea to try just a few seeds first to make sure you dont react before eating a large amount.

Choking Hazard

Like any small, hard food, watermelon seeds may pose a choking risk, especially in children under the age of four.

Make sure to supervise young kids when consuming watermelon seeds and only give them very small amounts at a time.

High in Calories

While watermelon seeds are nutritious, they are high in calories and fat compared to the fruits flesh. Portion control is important if youre watching your calorie intake.

Moderation is key when adding any food to your diet, even healthy alternatives like watermelon seeds.

Should You Remove Watermelon Seeds?

Watermelons naturally contain numerous soft, edible seeds that are rich in nutrients and fiber.

However, some people prefer seedless varieties.

Seedless watermelons were first cultivated in Japan in 1939 and are now widespread.

While certainly convenient, keep in mind that you miss out on the benefits of watermelon seeds if you opt for seedless varieties.

In most cases, its completely fine to swallow small watermelon seeds whole.

Some larger seeds could cause issues if swallowed, but even these softer seeds can easily be chewed.

Plus, it takes just a second to spit out the seeds if preferred.

The Bottom Line

Watermelon seeds boast an impressive nutritional profile. They also contain beneficial plant compounds that can reduce inflammation, improve heart health, and help control blood sugar.

While moderation is key, watermelon seeds can be a nutritious addition to a balanced diet.

Opting for watermelons with seeds provides additional fiber, vitamins, minerals, antioxidants, and healthy fats giving you more nutritional bang for your buck with every tasty bite.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.