9 Best Benefits Of Watermelon Seeds For Skin, Hair, And Health Ravi Teja Tadimalla Hyderabd040-395603080 October 15, 2019

I love watermelon. As I dip my canines into the juicy flesh, I experience what most people would call bliss. But wait – is that with the seeds or without them? Don’t remember. Because I never knew the benefits of watermelon seeds, did I?

And neither did you, I guess. But worry not. We have all of that covered in this post. Just keep reading.


Table Of Contents

      • What Are Watermelon Seeds?
      • Can You Eat Watermelon Seeds?
      • But Why Should You Be Eating Them?
      • What Is The Nutritional Profile Of Watermelon Seeds?
      • What Are The Health Benefits Of Watermelon Seeds?
      • How Do Watermelon Seeds Benefit Hair?
      • How Are The Seeds Good For The Skin?
      • What Are Some Interesting Facts About Watermelon?
      • How To Roast Watermelon Seeds?
      • How To Eat Watermelon Seeds?
      • How Do You Sprout Watermelon Seeds?
      • FAQs

What Are Watermelon Seeds?

As the name suggests (tarbooj ke beej in Hindi), these are the seeds found in the watermelon fruit. They are low in calories and high in nutrients, and no, they are not poisonous though they may be hard to digest for some.

And they do offer great benefits. Some of those include boosting heart health and immunity and keeping your blood sugar levels under control. The seeds are rich in numerous micronutrients like potassium, copper, selenium, and zinc – nutrients that you may not obtain from your diet in adequate quantities.

You can consume watermelon seeds as they are or in a powdered form. What makes the seeds even more special is their protein and vitamin B content. The seeds can make for a fun and inexpensive snack – something you can munch on in between your meals.

And not just the seeds, but even the seed oil is replete with benefits. The seed oil is extracted after cold pressing sun dried seeds. The oil enjoys great popularity in Western Africa and works miraculously well for your skin and hair. It has excellent moisturizing properties and a subtle texture, which is why it is quite often used in baby oils. The oil is rich in minerals, vitamins, and other essential fatty acids. One of its important ingredients is linoleic acid – which is great for the skin and even prevents heart disease and stroke.

Some people prefer seedless watermelon – the fruit that is developed to possess no mature seeds. And since consuming a seedless fruit (watermelon, especially) is easier and convenient, it also has a higher commercial value. But from a health perspective, seeded watermelon may be more nutrient-dense.

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Can You Eat Watermelon Seeds?

That’s the entire deal, right? And yes, you sure can.

In fact, you should.

You can simply munch on the seeds as you eat the fruit. That’s the easiest way to do it. Or you can eat sprouted watermelon seeds. Eating the sprouted seeds is more far more beneficial. This is because you get the full dose of protein and other nutrients. You can eat the seeds after they are sprouted, after you have removed the tough black shells. This process might take a few days, but it is worth it. All you need to do is soak the seeds in water overnight (certain proponents of watermelon seeds suggest against soaking as doing so might encourage the development of fungus. However, you will know better only if you try). Wait for a few days until the seeds have visibly sprouted. After this, you can dry them under the sun or in the oven – and you can eat them as a healthy snack.

You can also roast the seeds. Simply spread the seeds on a baking sheet and put them in the oven for about 15 minutes (325o F). The seeds turn brown and crispy. The downside is you might lose some of the nutritional content – but they are a tasty snack. You can also enhance your snack with some olive oil and a pinch of salt.

Another way to intake the nutrients of watermelon seeds is through their oil. You can buy watermelon seed oil from the market and use it in cooking. You can also drizzle the oil on salads and even use it topically.

The bottom line is – the seeds are great, and you need to include them in your diet. But wait, still not convinced, are you?

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But Why Should You Be Eating Them?

This is where we go a little in depth.

Unless you strongly believe that ingesting the seeds can ignite the growth of a large fruit inside your tummy, you can have them. Well, you can have them otherwise, too.

First things first – eating the seeds directly from the fruit is good, but the sprouted ones are better. Just about 1/8 cup of the seeds offers about 10 grams of protein. Sprouting the seeds also removes the compounds in the seeds that make them harder to be absorbed by the body. The seeds are packed with protein, magnesium, vitamin B, and monounsaturated and polyunsaturated fatty acids. All of these lower cholesterol levels, reduce inflammation, and prevent heart disease and stroke (1).

The protein in watermelon seeds contains several amino acids – one of them being arginine. Our bodies do produce some arginine, but additional arginine has more benefits. It can regulate blood pressure and even aid in the treatment of coronary heart disease. Other amino acids in the protein in watermelon seeds include glutamic acid, tryptophan, and lysine.

The seeds are also rich in B vitamins, which, according to The American Cancer Society, help convert food into energy and support other important bodily functions. Watermelon seeds are rich in niacin, a potent B vitamin that maintains the nervous and digestive systems and skin health. Other B vitamins in watermelon seeds are folate, thiamin, vitamin B6, riboflavin, and pantothenic acid.

The minerals rich in watermelon seeds include iron, potassium, copper, magnesium, manganese, sodium, phosphorus, and zinc. And as we saw, the fats in the seeds are monounsaturated and polyunsaturated fatty acids.

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Watermelon Seeds Nutrition Facts

When compared to other snacks out there, watermelon seeds nutritional value come out far ahead. Watermelon seeds are considered to be low in calories and are nutrient dense with protein, essential fatty acids, vitamins and minerals. Check out here what are the watermelon seeds nutrients in detail.

Seeds, Watermelon seed kernels, Dried

Nutrition Facts & Calories

Amounts per 1 cup (108g)

Calorie Information
Amounts Per Selected Serving %DV
Calories 602(2520 kJ) 30%
From Carbohydrate 67.1(281 kJ)
From Fat (1792 kJ)
From Protein 106(444 kJ)
From Alcohol ~(0.0 kJ)
Amounts Per Selected Serving %DV
Vitamin A 0.0IU 0%
Vitamin C 0.0 mg 0%
Vitamin D ~ ~
Vitamin E (Alpha Tocopherol) ~ ~
Vitamin K ~ ~
Thiamin 0.2 mg 14%
Riboflavin 0.2 mg 9%
Niacin 3.8 mg 19%
Vitamin B6 0.1 mg 5%
Folate 62.6 mcg 16%
Vitamin B12 0.0 mcg 0%
Pantothenic Acid 0.4 mg 4%
Choline ~
Betaine ~
Amounts Per Selected Serving %DV
Calcium 58.3 mg 6%
Iron 7.9 mg 44%
Magnesium 556 mg 139%
Phosphorus 815 mg 82%
Potassium 700 mg 20%
Sodium 107 mg 4%
Zinc 11.1 mg 74%
Copper 0.7 mg 37%
Manganese 1.7 mg 87%
Selenium ~ ~
Fluoride ~
*Percentage daily value are based on a 2000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs
Source: Nutrient data for this listing was provided by USDA SR-21.

Still hard to get convinced? Well, it’s time we got to the core of what we are talking about.

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What Are The Health Benefits Of Watermelon Seeds?

Watermelon seed benefits are many which include contributing to a strong immune system and a healthy heart and helping improve brain functioning. Some of the important surprising benefits of eating watermelon seeds are being described.

1. Promote Heart Health


The magnesium in watermelon seeds greatly contributes to heart health. It aids in normal heart functioning and regulates blood pressure.

As per a Kentucky study, the beneficial effects of watermelon seeds on the heart could be due to their antioxidant, anti-inflammatory, and vasodilatory (widening of blood vessels) properties (2). The seeds are also a rich source of a substance called citrulline, which has been found to reduce aortic blood pressure – ultimately protecting the heart. The extract of the seeds was also found to lower cholesterol levels. Citrulline may also be useful in athletic performance and endurance.

One American study also throws light on the importance of magnesium in this aspect. Magnesium is one of the minerals that contribute to electrolyte balance in the body – a factor important for cardiovascular stability (3). And in patients with congestive heart failure, the presence of sufficient total body magnesium serves as an aid.

Low magnesium concentrations, especially at the time of surgery, can lead to cardiac glycoside toxicity. This basically means deficiency of magnesium can be lethal, more so in heart patients. And electrolyte abnormalities, as we saw, and potentially dangerous for patients with heart failure (4). Magnesium is also important in the treatment of cardiac arrhythmias (irregular heartbeat rhythm) (5).

As per a report by the Graduate School of Integrative Medicine, watermelon seeds can help lower blood pressure levels. To achieve this, you can dry the seeds and then boil them in water to drink as tea (6).

According to the University of Maryland Medical Center, dietary intake of magnesium has been linked to lowered risk of sudden cardiac death. Also, calcium needs magnesium (at precise ratios) to ensure your heart functions properly (7). But then, exercise caution and take advice when it comes to taking magnesium supplements. Magnesium helps the blood vessels relax – but it is also important to note that too much of magnesium can lead to a diuretic effect – excess of the mineral can be lost through urine, and this decreases its levels in the body as well as cause a dangerous electrolyte imbalance (8).

Watermelon seeds are also rich in zinc, which plays a key role in heart health. It regulates the way calcium moves in your heart cells. This is important as excessive calcium levels can lead to heart failure. And patients with congestive heart failure were found to have severe zinc deficiency, which simply explains why this mineral is so important for the heart (9).

2. Strengthen The Immune System

Watermelon seeds, especially the roasted variety, are packed with iron – and the mineral enhances immune function. The B vitamins in the seeds also help in this regard.

And magnesium, as per a Cuban study, has a strong relation to the immune system (10). In another study on rodents, magnesium deficiency was linked to impaired immune function (11). Magnesium also plays a protective role in allergic reactions, suggesting how important it is for our immune system.

3. Improve Male Fertility

The zinc in watermelon seeds is important for the male reproductive system. According to a Chinese study, zinc supplementation can significantly enhance sperm quality of infertile men (12). Also, zinc is only second to iron as the most abundant element in human tissues. And trace elements like zinc play a major role in the male reproductive system as they exhibit high activity at the molecular level. Studies have also found lower levels of zinc in the seminal plasma of infertile men than that in normal males. Though further studies are required, the possibility is encouraging.

The seeds of the watermelon fruit are also good sources of manganese. As per the University of Maryland Medical Center, low levels of manganese can also contribute to infertility (13).

4. Aid Diabetes Treatment

According to an Iranian study, watermelon seeds have positive effects on the accumulation of glycogen stores, which may be able to assist in diabetes treatment (14). The extracts of the seeds are considered antidiabetic, given their ability to decrease plasma glucose levels.

A report by the International Journal of Basic and Applied Sciences talks about the omega-6 fatty acids in watermelon seeds, stating that they might help prevent type 2 diabetes (15). Another study links low dietary magnesium intake to the development of type 2 diabetes and metabolic syndrome (16). Numerous cases of type 2 diabetes were linked to magnesium deficits. And in certain rat studies, magnesium supplementation was found to delay the onset of diabetes. Another study conducted on non-diabetic African Americans showed that low dietary magnesium was associated with insulin resistance.

The magnesium in watermelon seeds was also found to prevent insulin dysregulation (which can cause diabetes) (17). And if you are opting for magnesium supplements, you can go for magnesium threonate – which has been showing promise in the recent times due to its ability to penetrate cell membranes. However, consult your doctor first – as certain experts express their apprehension towards the use of magnesium supplements.

Studies have also found that prediabetics those with borderline diabetic blood sugar levels, almost always have low magnesium intake. The mineral is also vital to activate tyrosine kinase, an enzyme required for the proper function of insulin receptors. A problematic digestive system and alcoholism can also impair the body’s absorption of magnesium, which might eventually lead to diabetes. Regardless of the person’s weight, magnesium can play a protective role against diabetes (18). It can also lower the blood pressure in diabetes patients.

The zinc in the seeds, as per studies, was found to have beneficial effects on glycemic control. The mineral is also important in insulin action and carbohydrate metabolism. And believe it or not – zinc deficiency is on the rise in several countries, the very same countries with an increase in diabetes cases (19). According to the American Diabetes Association, higher zinc intake is associated with a reduced risk of type 2 diabetes in women (20). However, it is important to note that there could be differences in how people respond to zinc (21). Hence, take advice from your doctor if you are planning to take zinc supplements as all supplements can potentially have side effects or interactions with other supplements and medications.

5. Improve Brain Health


The magnesium in watermelon seeds can help improve memory. It can also fight memory lapses associated with aging (22). Studies also show that magnesium-based treatments can work with great success for age-related memory loss. An American study states that brain magnesium can improve memory and even accelerate learning (23).

Low levels of magnesium have also been linked to Alzheimer’s. It has been found that treating dementia patients with nutritional magnesium can improve memory (24). The mineral can also affect numerous biochemical mechanisms that are important for neuronal function. It has neuroprotective effects, and magnesium treatment at early stages can lower the risk of cognitive decline in patients with Alzheimer’s disease.

The highest levels of zinc in the body are found in the hippocampus in the brain. The mineral has been used with great success to treat numerous brain ailments and even some forms of schizophrenia (25). Zinc has also been found to improve communication between the neurons and hippocampus – and the absence of this mineral, in numerous studies, had diminished this communication. Deficiency of zinc, over time, can lead to dementia and cognitive decline.

Lowered zinc levels can also cause other brain diseases like Wilson’s disease and Pick’s disease. They can also lead to epileptic seizures in serious cases.

One of the B vitamins watermelon seeds contain is niacin. It is the most prevalent B vitamin in the seeds, and it is important for the nervous system. Certain conditions like brain fog, along with some psychiatric symptoms, were often associated with niacin deficiency (26).

6. Enhance Digestive Health

The magnesium in watermelon seeds activates enzymes that help the body absorb nutrients. This enables the body to break down food and digest it better. It also helps to produce and transport energy during digestion. And a deficiency of magnesium can lead to poor digestion.

Zinc deficiency has also been linked to digestive disorders. It can cause leaky gut syndrome and other issues with stomach acid. In fact, diarrhea is one of the most common symptoms of zinc deficiency.

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How Do Watermelon Seeds Benefit Hair?

Here are the ways these seeds help in gving you a healthy mane. However, make sure you consult your dermatologist before using the seeds for this purpose.

7. Strengthen Hair

Apart from strengthening hair, magnesium plays a role in preventing hair breakage – consequently promoting hair growth. Low levels of magnesium, as per certain studies, could accelerate hair loss. It is important to note that your hair goes through changes every seven years – and consuming adequate magnesium is one of the ways to preserve your tresses.

As per a Korean study, zinc inhibits hair follicle regression and even accelerates the recovery of hair follicles (27).

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How Are The Seeds Good For The Skin?

Watermelon seeds offer numerous benefits when it comes to your skin health. Read on to know what they are. However, make sure you consult your dermatologist before using the seeds for this purpose.

8. Cleanse Skin And Improve Skin Health

The magnesium in the seeds can help improve your skin’s overall appearance. It reduces acne and treats other skin issues. The mineral achieves this by lowering cortisol levels, improving cellular processes, and balancing hormones.

Topical magnesium can also treat redness or rosacea. It cleanses the skin from deep within and prevents any future issues. It can also prevent wrinkles as the enzymes that regulate DNA replication and repair need the mineral to do their job. Also, skin cells that grow without magnesium were found to be twice as likely to suffer from attacks from free radicals.

Skin allergies like eczema are a common symptom of magnesium deficiency. Low magnesium levels make the body create histamines – which cause itchy skin (due to the swelling of blood vessels that eventually leak fluid into the skin and tissues). Low levels of magnesium also reduce the levels of fatty acids on the skin – this leads to reduced skin elasticity and moisture, causing inflammation and dry skin.

Magnesium also helps combat stress, which can, in a way, reduce acne. Some rare forms of acne have been linked to zinc deficiency – and since watermelon seeds are rich in zinc, they can help in this regard.

Zinc is also used to treat herpes simplex infections and accelerate wound healing (28).

9. Slow Down Aging

As per studies, magnesium might slow down cellular aging (29). And zinc plays a role in protein synthesis, cell division, and cellular repair – which is why it could help slow down aging.

Well, that’s what we had to see about the benefits of watermelon seeds. And now, how about some interesting facts?

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What Are Some Interesting Facts About Watermelon?

      • Over 1,200 varieties of the fruit are grown across the world.
      • In China and Japan, watermelon is a popular gift to bring to a host.
      • Every part of the watermelon is edible – the seeds and even the rinds, though they may be difficult to digest for many people.
      • Watermelon is grown in over 96 countries worldwide.
      • The heaviest watermelon was grown in Tennessee in 2013, and it weighed over 350 pounds.

In case you want to make a yummy snack out of them, you can roast the seeds.

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How To Roast Watermelon Seeds?

It’s quite easy. All you need to do is rinse the seeds, and then drain and pat them dry. You can toss the seeds with olive oil and salt (or any other seasoning) and toast them in a skillet until they turn crispy and golden. You might as well use the oven – spread the seeds on a baking sheet (in a single layer) and roast at 325o F for about 20 minutes or until they turn golden brown.

And then, you can eat them.

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How To Eat Watermelon Seeds?

One way is to eat simply as they are. Another way is to hull the seed first. Which is simple. Just hold a seed vertically (the smaller end must be facing your mouth). Bite the seed and slightly apply pressure on it until you hear it crack. You can slowly crack the seed the same way a little further until you see it exposed.

You can also make watermelon seed tea. Take about 4 tablespoons of fresh watermelon seeds (removed from a fresh watermelon) and 8 cups of water. Grind the watermelon seeds first (you can use a blender or a coffee grinder). Place the water on a stove top and bring it to a boil. Now, pour this boiling water over the ground seeds. Let the seeds steep in the boiling water for about 10 to 15 minutes. After the mixture cools down, strain the liquid.

And in case you are wondering…

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How Do You Sprout Watermelon Seeds?

Soaking the seeds is the general method followed. But watermelons could be an exception to this rule. Soaking the seeds before planting them might increase the risk of fungal growth – hence, try this for yourself before proceeding.

Also, the seeds are frost sensitive. Exposing them to cold can kill them quickly. Hence, plant the seeds in peat pots about three to four weeks before the last frost date in your area. Once the risks of frost have passed, you can transport the seedlings into the ground.

You can also boost the soil’s fertility for better results. Use 3 pounds of 5-10-10 fertilizer for every 100 square feet of planting space.

Boosting the temperature also helps. The warmer the soil, the faster the germination. The seeds take about 10 days to germinate in 70o F, but just 3 days in 90o F. If you are staying indoors, just use a heating pad to increase the temperature. If outdoors, lay a black plastic mulch over the planting site – this helps absorb more sunlight and increase the soil temperature during the day.

And ensure you don’t plant the seeds too deep. Bury them at a depth of ½ to 1 inch. Nothing more.

As we already saw, sprouted watermelon seeds are better than the roasted variant – as the former is richer in nutrients.

We know you have a few more questions. Here you go!

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Expert’s Answers For Readers’ Questions

Are watermelon seeds fattening?

No. Because they form such a small part of your diet, you might have to eat a considerably large mount of the seeds for them to potentially cause weight gain, though any food eaten in excess can cause weight gain.

Why do watermelons have so many seeds?

Scientifically, there is no concrete answer.

But certain botanists believe that animals that tend to eat the fruit also eat the seeds. If they excrete the seeds, that paves the way for the next generation of the fruit. But what if they chew them off? That’s a problem. But what if there are more seeds? The number of seeds escaping the animals’ canines would be relatively more. Problem solved.

Well, that does sound a little funny. But that’s the only answer we have as of now.

Why do watermelons have black and white seeds?

The black seeds are mature and fertile. And the white seeds are just immature black seeds. Watermelons usually contain a mix as not all seeds would have become mature at the same point in time.

How to deseed a watermelon?

Firstly, don’t deseed a watermelon. The seeds are really good. But if you still aren’t convinced of the benefits, sure, you can go ahead.

Take a large knife and cut one inch off the top and bottom of the watermelon. Then, cut it in half crosswise. Place the cut side of the watermelon on a carving board and cut off the ring (using the knife) and discard it. Now, cut the fruit vertically into one-inch thick slices. Work with one slice at a time – gently break the watermelon along the vein of the seeds. Scrape the seeds off and transfer the seedless watermelon portions to a bowl. Repeat with the other slices.

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And tell us how this post has helped you. Do comment in the box provided below.


Recommended Articles:

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      1. “Why you should be eating watermelon seeds…“. Huffington Post. April 2015.
      2. “Citrullus lanatus ‘Sentinel’ (Watermelon) extract reduces…“. University of Kentucky and Purdue University. 2013 May.
      3. “Significance of magnesium in congestive heart failure“. University of California, Orange, USA. 1996 September.
      4. “Heart failure and electrolyte disturbances“. Universitat Munchen, Germany. 1992 May.
      5. “Significance of magnesium in cardiac arrhythmias“. Universitätsklinik für Nofallmedizin, Wien.
      6. “Chinese medicine nutrition: Benefits of watermelon“. Graduate School of Integrative Medicine. 2013 August.
      7. “Magnesium“. University of Maryland Medical Center.
      8. “Key minerals to help control blood pressure“. Harvard Medical School. July 2014.
      9. “The Relationship between Serum Zinc Level and Heart Failure: A Meta-Analysis” BioMed Research International, US National Library of Medicine, National Institutes of Health.
      10. “Possible roles of magnesium on the immune system“. Instituto de Nutrición e Higiene de los Alimentos, Cuba. 2003 October.
      11. “Magnesium and immune function“. NCBI. 1988.
      12. “Zinc levels in seminal plasma and their…“. Third Military Medical University, China. 2016 March.
      13. “Manganese“. University of Maryland Medical Center
      14. “The effect of pulp and seed extract…“. Tabriz University of Medical Sciences, Iran. 2014 December.
      15. “Nutrient and dietary fibre profile…“. International Journal of Basic & Applied Sciences. University of Nigeria, Nigeria.
      16. “Magnesium and type 2 diabetes“. University of Palermo, Italy. 2015 August.
      17. “Magnesium and type 2 diabetes” World Journal of Diabetes, US National Library of Medicine, National Institutes of Health.
      18. “Magnesium lowers type 2 diabetes risk“. WebMD. 2003 December.
      19. “Effects of zinc supplementation on diabetes…“. University of Colombo, Colombo, Sri Lanka. 2012 April.
      20. “Prospective study of zinc and rish of type 2 diabetes…“. American Diabetes Association.
      21. “Preliminary study suggests zinc may help diabetics“. Johns Hopkins Medicine. 2014 November.
      22. “Magnesium may improve memory“. WebMD. January 2010.
      23. “Enhancement of learning and memory by elevating brain magnesium“. Massachusetts Institute of Technology, Cambridge, USA. 2010 January.
      24. “Magnesium in prevention and therapy“. Academy of micro nutrient medicine, Germany. 2015 September.
      25. “Zinc, the brain and behavior“. NCBI. 1982 April.
      26. “Case report of mental disorder induced by niacin deficiency“. Anning Hospital, China. 2012 December.
      27. “Analysis of Serum Zinc and Copper Concentrations in Hair Loss“. Hallym University Kangdong Sacred Heart Hospital, Korea. 2013 November.
      28. “Zinc.” WebMD.
      29. “A connection between magnesium deficiency and aging“. Children’s Hospital Oakland Research Institute, Oakland, USA. 2009 December

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Ravi Teja Tadimalla

Ravi Teja Tadimalla is a Senior Content Writer who specializes in writing on Health and Wellness. He graduated from SRM University, Chennai, and has been in the field for well over 4 years now. His work involves extensive research on how one can maintain better health through natural foods and organic supplements. Ravi has written over 250 articles and is also a published author. Reading and theater are his other interests.

Watermelon Seed Nutrition

The nutritional value of watermelon seeds is granted once they are “sprouted,” which are germinated and tend to be higher in nutrients compared to their non-sprouted counterparts. Essentially, and in the case of watermelon seeds, sprouting removes the black shells that block the nutrients within the seeds’ inner layer. According to USDA’s National Nutrient Database, sprouted watermelon seeds supplies 160 calories, 10 grams of protein, 11 grams of fat, four grams of carbohydrate, and one gram of fiber per one ounce. Watermelon seeds are also a rich source of folate, niacin, thiamin, copper, iron, magnesium, manganese, phosphorous, potassium, and zinc.

The Top 6 Watermelon Seed Benefits

1. Makes A Nutritious Snack

Rather than reaching towards the chip bag, fill that snack craving with nutrient-dense watermelon seeds. The high protein and healthy fat content can minimize hunger levels to keep you fueled and nourished until your next meal.

2. Supports Muscle

While watermelon lacks protein itself, snacking on the seeds offers 10 grams per ounce! But not only are they a convenient choice following a workout, but vegetarian and vegan-friendly.

3. Promotes Cardiovascular Health

Watermelon seeds can promote cardiovascular health many ways. Being a good source of both monounsaturated and polyunsaturated fatty acids. According to the American Heart Association, these fats are useful in protecting against heart attack and stroke, and lowering levels of “bad” cholesterol in the blood. The iron it supplies is also vital in carrying oxygenated blood throughout the body. The magnesium in watermelon ensure good functioning of heart, regulate metabolic process and maintain high blood pressure.

4. Cares for Skin and Hair

Watermelon seeds can promote skin and hair care related to a number of factors. First off, protein is essential for skin and hair growth, while the healthy fat profile staves against a dry and dull appearance and keeps skin looking and feeling hydrated and moisturized.

5. Manages Diabetes

The careful unification and ratio of protein, carb, and fat can help stabilize blood sugar levels. Magnesium also regulates the metabolism of carbohydrate, which can directly impact blood sugar level.

6. Supports the Nervous System

Watermelon seeds supply a large volume of B vitamins, which play a key role in keeping the brain and nervous system. The vitamins also prevent against central nervous system and mood disorders, along with various forms of dementia such as Alzheimer’s disease.

How to Enjoy Watermelon Seeds

First off, you really should not be consuming the seeds directly from the fruit, but rather giving them a little more time and attention in the kitchen. Prepare watermelon seeds with the following steps:

  1. Fill a mason jar with the black watermelon seeds and warm water. Allow to soak overnight, or eight to 12 hours.
  2. Drain the seeds and rinse with fresh water, repeating this process at least twice a day.
  3. Within a few days, the sprouts will be noticeable and ready to roast (see ya, unappealing black outer shell)!
  4. Be sure seeds are completely dry then transfer to a baking sheet. Add a drizzle of olive oil and seasonings as preferred. Mix until evenly coated and dispersed across the pan.
  5. Put pan into a 375°F oven and roast for approximately 10 minutes.
  6. Take the dried seeds out of the oven and enjoy as a snack or add to granolas, oats, salads, fried rice, soups, etc. for added nutrients and crunch!

How to Roast and Eat Watermelon Seeds (Plus, All the Health Benefits)

Photo: Brian Hagiwara/Getty Images

When it comes to watermelons, chances are you’re wasting perfectly good food every time you take a juicy bite. First, the white part of the rind is totally edible. You can chop it up to throw in a stir-fry or pickle the rind for a delicious snack. But the real health surprise comes within the peskiest part of a watermelon-the seeds. Watermelon seeds have almost every nutrient you can name-protein, healthy fats, vitamins, and minerals, says Elizabeth Somer, R.D.N., the author of Eat Your Way to Happiness. “Why toss away something that’s so good for you when they taste great?” she says. “The seeds are rich in vitamin E-one of the nutrients many people don’t get enough of-and phytonutrients, which some tend to be lacking in.” Plus, they add visual appeal and crunch to dishes, she points out. (Check out this genius gadget that slices watermelon mess-free.)

And the taste? Pleasantly nutty. Cook seeds in a hot pan with cooking spray and seasonings for two to five minutes, or roast them with the recipe below from Affairs of Living. (Or you could even buy them pre-roasted from nuts.com.) Toss watermelon seeds into salads and granolas and on toasts, or just eat ’em straight. (Related: 8 Fun Ways to Enjoy Watermelon This Summer)

Oven-Roasted Watermelon Seeds


  • Watermelon seeds
  • Olive oil or melted ghee or other oil
  • 1 tablespoon butter, cut into small pieces (optional)
  • Spices to taste: ground black pepper, cumin, cayenne, paprika, herb blends, etc.


  1. Preheat oven to 325° Fahrenheit. Rinse watermelon seeds and soak for 2 hours in salted water. Drain, pat dry, and remove as much leftover watermelon goo as possible.
  2. Place seeds in a large oven-proof glass or heavy metal baking dish. Drizzle with oil and stir to coat thoroughly, then sprinkle with salt, spices, herbs, etc. and tiny pieces of butter, if using.
  3. Place in oven and bake for about 40 minutes at, then bump up temperature to 350 degrees, and bake for about 15 minutes until crisp and darker brown (may vary depending on oven and the size of the seeds).
  4. Remove from oven and let cool, transferring to paper towel or a rag to absorb excess oil. They will become crisper as they cool. Store leftovers in a well-sealed jar in the refrigerator.
  • By Marnie Soman Schwartz @marnwrites

Amazing health benefits of eating watermelon seeds

Summers are around the corner and it’s time to indulge in some amazing seasonal fruits like watermelon, litchis, and mangoes. Well, one of the most loved summer fruit is water melon. In fact, this squashy juicy fruit needs no introduction and is widely available in the market.
Water melon is an incredibly hydrating fruit as it contains around 92 percent of water, and is enriched with a lot of essential minerals and vitamins. This succulent melon also contains a lot of seeds, which we generally throw after consumption. But did you know that these little black seeds are really rich in nutrition? The tiny seeds inside the huge watermelon fruit have some magical properties, scroll down to find out!

Health benefits of watermelon seeds: They are low in calories and offer an array of micronutrients like copper, zinc, potassium, magnesium, iron, folate etc; which have various health benefits. Some of them are listed below:
Good for heart and immunity:
Watermelon seeds are also linked with stronger immunity and better health. Due to the presence of magnesium these seeds can also cure hypertension, which is directly related to the heart health. Consumption of the watermelon seeds daily in moderate quantity helps in boosting your heart health and maintaining your blood pressure.
Makes your bones stronger:
Watermelon seeds have a high content of minerals like copper, manganese and potassium. And these minerals together with other micronutrients help in making our bones healthier. The seeds are linked with strengthening our bones and also improving the bone density.
Boosts metabolism:
Watermelon seeds are a powerhouse of nutrients like folate, iron, zinc, copper, magnesium, potassium. These seeds are considered to be highly nutritious, as they are also rich in amino acids, proteins and vitamin B complex. All these nutrients together help in boosting your body’s metabolism.
No unhealthy fat:
They contain certain healthy fats which are extremely important for the body. Watermelon seeds are a good source of healthy fatty acids like oleic acid, linoleum acid which is required for proper functioning of the body.
Good for diabetics:
These black seeds are really helpful in controlling diabetes. It is known to reduce the elevated blood sugar level and therefore can be a good snack option for patients with diabetes.
Gives you glowing skin:
Watermelon seed oil is widely used as the main ingredient for cosmetic products that works wonders in treating acne and early signs of aging. These seeds have antioxidants that help in reversing early skin aging. Consumption of these seeds can provide your skin with an inner glow. Add a few seeds in your daily diet to get visibly healthy skin. Also, due to the presence of fatty acids, it prevents dryness and provides hydration to the damaged skin.
Improves the quality of hair:
The seeds are filled with proteins and iron that are known to improve the texture and quality of hair. It helps in strengthening your hair strands and also it promotes hair regrowth. As these are high in magnesium content it makes the hair healthy that in turn prevents hair fall and damage.
How to use watermelon seeds in your daily life:
Dry the watermelon seeds and roast them in a pan. Store them for many days in airtight containers. This can be a healthy yet delicious snacking option for those who always feel hungry! These will provide you a boost of nutrition and you can add these tiny seeds to your salads or other nuts for that added benefit. If you don’t want to eat it as a seed then you can also make it into a powder and to enjoy the same flavor and benefits.

What are the health benefits of watermelon?

Share on PinterestThe water content of watermelon can help a person stay hydrated.

Watermelon is around 90% water, which makes it useful for staying hydrated in the summer. It can also satisfy a sweet tooth with its natural sugars.

Watermelon also contains antioxidants. These substances can help remove molecules known as free radicals, or reactive species, from the body. The body produces free radicals during natural processes, such as metabolism. They can also develop through smoking, air pollution, stress, and other environmental pressures.

If too many free radicals stay in the body, oxidative stress can occur. This can result in cell damage and may lead to a range of diseases, such as cancer and heart disease.

The body can remove some free radicals naturally, but dietary antioxidants support this process.

Below are some of the ways antioxidants and other nutrients in watermelon may help protect a person’s health.

Asthma prevention

Some experts believe that free radicals contribute to the development of asthma. The presence of certain antioxidants in the lungs, including vitamin C, may reduce the risk of having asthma.

Studies have not confirmed that taking vitamin C supplements can help prevent asthma, but a diet that is rich in vitamin C may offer some protection.

A cup of watermelon balls weighing around 154 grams (g) provides 12.5 milligrams (mg) of vitamin C, or between 14% and 16% of a person’s daily needs.

What types of exercise can people do if they have asthma? Find out here.

Blood pressure

In a 2012 study, researchers found that watermelon extract reduced blood pressure in and around the ankles of middle-aged people with obesity and early hypertension. The authors suggested that L-citrulline and L-arginine — two of the antioxidants in watermelon — may improve the function of the arteries.

Lycopene — another antioxidant in watermelon — may help protect against heart disease. A 2017 review suggested that it might do this by reducing inflammation linked with high-density lipoprotein (HDL) or “good” cholesterol.

Phytosterols are plant compounds that may help manage low-density lipoprotein (LDL) or “bad” cholesterol. Some guidelines recommend consuming 2 grams (g) of phytosterols each day. 154 g of watermelon balls provides a small amount, at 3.08 mg.

Reducing LDL cholesterol may help prevent high blood pressure and cardiovascular disease (CVD), but the precise impact of phytosterols on CVD remains unclear.

Which foods can help lower blood pressure? Find out here.


The National Cancer Institute (NCI) note that free radicals can play a role in the development of some types of cancer. The oxidative stress they cause can result in DNA cell damage.

Dietary antioxidants in watermelon, such as vitamin C, may help prevent cancer by combatting free radicals.

Some studies have also linked lycopene intake with a lower risk of prostate cancer.

Digestion and regularity

Watermelon has high water content and also provides some fiber. These nutrients help promote a healthy gut by preventing constipation and promoting regularity of bowel movements.


Watermelon is around 90% water and also provides electrolytes, such as potassium. This makes it a healthful choice of snack during the hot summer months.

People can eat watermelon fresh, as juice, or frozen in slices for a tasty cold Popsicle-style snack.

Water is essential for health. Learn more here about why we need it.

Brain and nervous system

Choline is another antioxidant that occurs in watermelon.

It contributes to the following functions and activities:

  • muscle movement
  • learning and memory
  • maintaining the structure of cell membranes
  • the transmission of nerve impulses
  • early brain development

One theory suggests that choline may help slow the progression of dementia in Alzheimer’s disease, but there is not enough evidence to confirm this.

What is a brain-boosting diet? Find out here.

Muscle soreness

Watermelon and watermelon juice may reduce muscle soreness and improve recovery time following exercise in athletes.

In a 2017 study, athletes drank either half a liter of either a placebo or watermelon juice with added L-citrulline, 2 hours before running a half marathon race. Those who consumed the watermelon drink reported less muscle soreness 24–72 hours after the race.

It is unclear whether consuming watermelon juice without added L-citrulline would have the same effect.

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Watermelon contains vitamin C, which the body needs to produce collagen. Collagen is essential for cell structure and immune function. Vitamin C also promotes wound healing.

Studies suggest that vitamin C may help promote healthy skin, including reducing the risk of age-related damage.

Discover some tips on other skin-friendly foods.

Metabolic syndrome

In 2019, researchers published findings indicating that watermelon may improve features of metabolic syndrome, including obesity and cardiovascular measures. In the study, 33 people with overweight or obesity consumed either 2 cups of watermelon or low-fat cookies each day for 4 weeks.

The people who ate watermelon reported feeling less hungry and more satisfied for longer than those who ate the cookies.

In addition, after 4 weeks, those who ate watermelon had:

  • higher levels of antioxidants in their blood
  • lower body weight and body mass index (BMI)
  • lower systolic blood pressure
  • improved waist-to-hip ratio

Those who ate the cookies had higher levels of oxidative stress than the watermelon group. Their blood pressure and body fat also increased.

The results suggest that watermelon may be a good choice of snack for people with obesity and metabolic syndrome.

Can people with diabetes eat watermelon? Find out here.

Diuretic properties

Some people use diuretic drugs to help their body remove excess water and salt. This can be useful for people with kidney problems, high blood pressure, and other conditions.

A 2014 mouse study concluded that watermelon’s diuretic action might be as effective as that of furosemide, which is a well-known diuretic. This could make it a natural option for people with excess fluid. Never stop taking a prescription diuretic without talking to your healthcare provider.

What other natural diuretics are there? Find out here.

18 Best Watermelon Seeds Benefits For Skin, Hair & Health

Watermelon, the juiciest summer fruit is extremely popular for its nutritious benefits. Many people eat the flesh of the fruit and discard seeds. However, watermelon seeds are edible and are extremely nutrition-rich. They are a rich source of proteins, omega-3 fatty acids, magnesium, zinc, copper and other important minerals. Watermelon seeds are highly recommended in weight-loss diets, as they are low-calorie snacks and packed with nutrition. Toasted watermelon seeds are very delicious and can be a healthy alternative to junk food. Watermelon seeds have a plethora of health benefits including the promotion of good bone health and controlled blood sugar levels. In this article, we shall discuss the amazing watermelon seeds benefits for skin, hair and health.

Watermelon seeds are edible. However, you must not eat them straight from a fruit, as they can taste quite bitter. Watermelon seeds are first dried, toasted and shelled. These are then toasted and seasoned with spices and salt. Sprouted watermelon seeds are very nutritious and make for a tasty, healthy snack.

Nutrition Benefits Of Watermelon Seeds:

Watermelon seeds are low in calorie and are packed with nutrition. 1 Ounce (28 gms approx.) of watermelon seeds contains only 158 calories. Below is the nutrition benefits of Watermelon seeds:

28 Grams of Sprouted Watermelon Seeds Contains:

Benefits Of Watermelon Seeds For Hair, Skin & Health:

Health Benefits Of Watermelon Seeds:

Here we enlisted top 13 health benefits of watermelon seeds. Let’s have a look into them.

1. Provides Essential Amino Acids:

Arginine and lysine are some of the amino acids that are required by the body for functioning in an ideal way. The former helps in improving the metabolism in the body and the latter is helpful for the absorption of calcium for strengthening the bones and the tissues. These amino acids also have great benefits for sexual health.

2. Gives Unsaturated Healthy Fats To The Body:

About 80 % of the fat in watermelon seeds are unsaturated fats and healthy in nature along with an inclusion of omega fatty 3 acids. Consumption of watermelon seeds only means good amount of energy to the body without the extra calories. A cup of dried watermelon seeds can fulfil half the requirement of healthy fats daily.

3. Magnesium Source:

The seeds of these fruits have good levels of magnesium in them that only helps in maintaining a lot of body functions in an ideal manner. It helps in the perfect functioning of the heart and also strikes a balance in the blood pressure levels. It can also control diabetes to a good extent along with providing support to the metabolic process in the body.

4. Enhances Male Fertility:

The lycopene antioxidant in watermelon seeds is always a good and effective home remedial way to enhance the male fertility levels in men. This should be possible by including the dried seeds in the everyday diet.

5. Immunity-Boosting Food:

After an illness, one can use watermelon seeds in the diet for proper recovery from the crisis. The effects are quite visible in a couple of days. For those with memory issues, watermelon seeds will help recover a good and sharp memory once again.

See More: Watermelon Uses

6. Watermelon Seeds Treats Diabetes:

A handful of watermelon seeds in a litre of water for 45 minutes should be taken each day as a home remedy for diabetes control. This is one of the benefits worthy enough to be mentioned here because of the prevalence of diabetes in the population.

7. Excellent Source of Multivitamin:

One of the best health benefits of watermelon seeds is that it is an excellent source of many multivitamins and will allow you to replace many supplements. It contains good amounts of vitamin B and the seeds of this fruit consist of folate, niacin, vitamin B6, etc and many more. These components in the seeds of this fruit allow this fruit to be used in many useful purposes, such as curing diseases, improving the nervous system, etc. It can be said that watermelon seeds are some of the best seeds ever to be found.

8. Increase Memory Power:

The watermelon seeds health benefits cannot just be ignored. The seeds boost the recovery power which may further be concerned with any kind of disease or injury. This is one of the best ways to use the extracts of an organic gift from mother nature. It will also sharpen memory. This is one of the best watermelon health benefits and persuades people to intake this fruit quite often.

9. Prevents Osteoporosis

Watermelon seeds can help in strengthening bones and increase their density. Regular consumption of watermelon seeds can prevent Osteoporosis, a condition in which the bones are weakened. The chances of falling prey to fractures gradually decreases with the help of watermelon seeds.

10. Low-Calorie Foods:

This is one of the best watermelon seeds health benefits. There are some fruits which are good for you but might contain high amounts of calorie. But not the watermelon. It contains a good amount of saturated fat along with many organic minerals but still doesn’t contain high amounts of calorie. The low-calorie content of this fruit makes it usable for many purposes. One ounce of watermelon seeds sports not more than 155 calories. An ounce is a lot of seeds. So if you compare it with the number of seeds of some other fruit, you will definitely find that watermelon is more beneficial in this subject.

See More: Watermelon Diet Plan

11. Iron-Rich Food:

The benefits of watermelon cannot be put all together as they are numerous. This particular benefit is one of the best ones. Watermelon seeds benefits also include the content of iron which are one those minerals which are frequently required by our body. From now on don’t spit the seeds out, keep them aside and put them in the oven to make something delicious of those seeds. The content of good amounts of iron in the seeds makes the watermelon one of the most selling and most consumed fruits ever.

12. Promotes Healthy Fats:

According to the report regarding the precise identification of the benefits of eating watermelon seeds, it has been found that this fruit has tons of benefits including the saturated fat (about 20%). According to experts, one cup of watermelon seeds can provide the body with good amounts of fat which are actually good for the body. The seeds also contain omega-6 fatty acids which are also required for maintaining good health.

13. Lowers Blood Pressure:

Watermelon seeds contain omega-3 fatty acids, zinc, magnesium and copper so which are helpful in reducing high blood pressure. Add watermelon seeds in your daily routine, can control blood pressure levels in your body.

Watermelon Seeds Benefits For Skin:

Here we enlisted top 2 watermelon seeds benefits for skin. Let’s have a look into them.

14. Moisturizes Skin:

The fatty acids in the watermelon seeds is a perfect use for soft, supple and moisturized skin. It also adds firmness and prevents skin disorders and acne issues. Overall, it maintains the good health of the skin with application and consumption.

15. Prevents Clogging of Skin Pores:

Watermelon is basically a light fruit and can be used for treating skin pores. The extracts of watermelon seeds have a compound which has been proved to be beneficial for treating the skin clogging process. Apart from making the skin look younger, it provides the skin with a natural glow which is admired by a lot of women. This is the reason why a number of face wash products come with watermelon seed extracts.

See More: Watermelon During Pregnancy

Watermelon Seeds Benefits For Hair:

Here we enlisted top 3 watermelon seeds benefits for hair. Let’s have a look into them.

16. Keeps Hair Black and Shiny:

Copper is one of the minerals present in watermelon seeds that stimulate the production of melanin in the body responsible for giving colour to the hair. It also provides the colour to the skin.

17. Prevents Hair Breakage:

The essential fatty acids in watermelon seed oil help in nourishing the hair strands deeply. This ensures proper strength of the hair and makes it a point that hair breakage is kept at bay. One can always mix the oil with carrier oil and massage on the scalp once every week.

18. Provides Hair with Essential Fatty Acids:

According to many studies it has been seen that watermelon provides the hair with a number of fatty acids which are actually extremely beneficial for keeping the hair healthy. It can keep the hair moisturized and prevent excessive hair fall problems as well. This is one of the best benefits of watermelon seeds. It is one of the prime reason why many hair products, especially shampoos sport the watermelon seed extracts.

Watermelon seeds have incredible health benefits. They are sources of important minerals and vitamins necessary for a healthy body, smooth skin and shiny, black hair. Sprouted watermelon seeds can be made at home by extracting them from the fruit, drying them in sun and shelling them. These can be mildly toasted without oil and can be seasoned with salt and spices. Next time you eat a watermelon fruit, remind yourself not to spit out those super good watermelon seeds. Save them in a bowl and make a delicious snack for you and your family. Too lazy to do them at home, you can buy store-bought organic watermelon seeds. Stay healthy and snack well with watermelon seeds!

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There’s this one episode of Rugrats, that old school Nickelodeon cartoon about babies who go on adventures, that’s stuck with me over the years. Chuckie Finster, resident redhead and scaredy cat, eats a watermelon seed accidentally and then the babies shrink themselves so they can retrieve the seed and prevent a watermelon from growing inside of Chuckie’s belly and causing him to explode. Now, I know that you can’t shrink your friends so they can save you from a seed, but what does happen when you eat watermelon seeds? Can you eat watermelon seeds safely? The short answer is yes, and you don’t even have to worry that a watermelon will start growing in your stomach.

You can eat watermelon seeds raw, straight from the fruit. They’re nontoxic, and the seeds won’t be able to grow in your stomach acid. (Promise.) But that’s far from the best way to eat watermelon seeds. If anything raw watermelon seeds, though edible, are more of a bother than an actually delicious snack. But you don’t have to do much to make watermelon seeds totally delicious.

The easiest way to enjoy watermelon seeds is to roast them. And all you really need to make roasted watermelon seeds at home is an oven, a bit of salt, and some olive oil. After rinsing and drying the seeds, toss in olive oil and salt, then place on a baking sheet. Bake them at 325°F for about 10 to 15 minutes. To eat, simply crack the seeds off and snack—as you would with sunflower seeds.

If you’re willing to put in a little more effort, you can make sprouted watermelon seeds. Sprouted seeds are seeds that have started to germinate and grow, and people claim they’ve got some additional health and nutritional benefits over unsprouted seeds. All you have to make sprouted watermelon seeds is to let the seeds soak in water for about a week, until they start growing. They’re great on their own, as a snack, but they’re even better when added to your morning bowl of granola with yogurt or even cereal. And if making your own sprouted watermelon seeds still intimidates you, you can buy sprouted watermelon seeds online or at health food stores.

So go ahead, and eat watermelon seeds with abandon.

As children, many of us were warned in jest that swallowing watermelon seeds would make melons grow in our bellies.

In truth, those pesky seeds can be beneficial to your health. So, too, is the rind, so think twice before tossing them out.

“Watermelon’s health benefits extend well beyond its juicy flesh,” said Theresa Shank, a registered dietitian. “The seeds offer almost the same nutrient density of other more common seeds, like pumpkin and sunflower, and the rind is among the richest edible sources of L-citrulline, an amino acid that has been studied extensively in its relation to heart health.”

A good source of healthy fats, protein, vitamins, and minerals such as iron, folate, and magnesium, the seeds actually prove to be as smart of a snack as the fruit itself. Toss them in the oven for a quick bake, and it becomes easy to flip what’s traditionally perceived as a nuisance into an absolute delight.

Add the roasted seeds to your next salad, yogurt bowl, or even slice of toast for an element of crunch and hint of nutty flavor.

“They’re relatively low in calories, too — about 160 calories per one-ounce portion, or essentially a palmful,” said Shank, who recommends munching on them straight out of the oven, too.

As for the rind, it serves well as a crunchy component, too, whether tossed into a stir fry or pickled and plated alongside a sandwich or smoky barbecue. A pickled rind creates a great salad topper.

To use in a stir fry, remove the rind’s outer layer of green skin with a knife, reserving the white part to julienne into matchsticks. Sauteed over high heat, the rind will soften in as little as five minutes, absorbing the flavors of what it’s placed within. Watermelon rind is most commonly incorporated into Asian-inspired dishes, sauteed alongside ingredients such as sesame oil, soy sauce, ginger and garlic. Add in such veggies as carrots and peppers, and a protein such as shrimp, tofu or chicken, to craft a quick and effortless meal.

For an easy quick-pickle rind, check out the recipe that follows. Courtesy of Brine Street Picklery, the recipe calls for a mixture of vinegar, sugar and spices that’s used to soak and soften the rind. What results is a slightly tangy and sweet pickle that resembles the flavor of a classic bread-and-butter-style pickle, with small hints of clove and ginger.

With only a few weeks remaining until the official start to fall, get out there and embrace summer, from rind to seed, before it’s too late.

Pickled watermelon rind

1 watermelon, smaller, circular size

1 tablespoon kosher salt

2 cups water

1½ cup white vinegar

1½ cup rice vinegar

2 cups white sugar

1 cup fresh watermelon juice (from pink inner flesh)

1 cinnamon stick, broken in half

8 whole cloves

1 1-inch piece of fresh ginger, thinly sliced

Cut watermelon into four sections. Use a peeler or a pairing knife to carefully remove the green skin. Then, remove the pink flesh, setting about three cups of the fruit aside to make the watermelon juice. (Save the rest to snack on later!)

Using a small pairing knife, cut the white rind into 1-inch-by-1-inch squares. Put the squares of white rind into a mixing bowl, and add salt. Mix; set aside for 30 minutes.

Take the three cups of reserved pink flesh, and puree in food processor or blender until completely liquefied. Strain 2 to 3 times to remove as much pulp as possible.

In a stainless steel pot, add water, vinegars, sugar, watermelon juice, cloves, cinnamon stick, and ginger. Bring to gentle boil and cook for 8-10 minutes, using a spoon to remove any pulp that rises to the surface.

Divide the white rind squares between mason jars or plastic half-quart containers. Pour hot brine over the rinds. Place lids on the containers/jars and refrigerate for 2-3 hours. Store in the refrigerator and use within one week.

Yields 2 quarts of pickled white rind.

— Brine Street Picklery

Roasted watermelon seeds

Watermelon seeds (black seeds only)

Coconut oil


Fill a medium-size bowl with water, and add salt until water is heavily salted. Place seeds in the bowl, and let sit for 1-2 hours.

Preheat oven to 325 degrees. Line a baking sheet with parchment paper. Drain the seeds and place on a towel to pat dry; use the towel to remove any goo around the seeds, if possible.

If coconut oil is firm, place a tablespoon or two in the microwave for 10-30 seconds, until melted. Toss the seeds with coconut oil, adding a little bit at a time until the seeds are lightly coated. The more seeds you get from your watermelon, the more coconut oil you will need.

Scatter seeds in a single layer onto the baking sheet. Roast seeds for 25-35 minutes, until crisp, stirring after 15 minutes. Transfer to a paper towel and allow the seeds to cool completely before eating. To store, place seeds in a sealed container in the refrigerator.

Yields about ¼ cup, depending on the size of the watermelon used to collect the seeds.

Grace Dickinson / Philadelphia Inquirer Like the juicy flesh, the seeds and rind of a watermelon can both be transformed into delicious and healthful snacks.

10 Health Benefits of Watermelon Seeds

Watermelon seeds are found from the watermelon plant and contrary to numerous beliefs the seeds are not poisonous. On the contrary they are beneficial as they are rich in nutrients that may not be available in daily diets. Some of the benefits that come with eating watermelon seeds include boosting heart health, keeping blood sugars under control and boosting the immunity of users.

Watermelon seeds have numerous benefits to the human body. They can be consumed whole or in powdered form. Some people prefer sprouting them while others may roast them whichever your form of consumption is, the bottom line remains that watermelon seeds are beneficial to one’s health. The following is a breakdown of some of the benefits to look out for.

Benefits of watermelon seeds

1. Promotes heart health

It is the magnesium found in the watermelon seeds that makes it great for heart health. It helps regulate blood pressure and supports normal running of the heart. This is probably because of its three properties. It is an anti-inflammatory agent, antioxidant and vasodilatory. The seeds also contain citrulline which contributes significantly towards the reduction of aortic pressure thus protecting the heart. One of the health benefits of watermelon seed oil, an extract from the seeds is that it helps reduce cholesterol levels thus contributing in the protection of the heart.

2. It strengthens the immune system

One of the numerous health benefits of roasted watermelon seeds is that it comes packed with iron which is crucial for immune functioning. In addition to this, the seeds also have vitamin B which contribute in this regard. A study carried out in Cuba also reveals that magnesium is also useful in immune boosting and also has a part to play when it comes to protecting one from allergic reactions.

3. Excellent for male fertility improvement

Watermelon seeds is rich with zinc which is important for the male reproductive system. Infertile male can significantly improve their sperm quality by simply boosting their zinc intake. Zinc being a trace element yet essential in molecular activity needs to be supplemented hence the significance of taking watermelon seeds. Watermelon seeds also produce manganese which is essential for fertility as its lower levels could lead to infertility.

4. Treats diabetes

The consumption of watermelon seeds is said to positively affect the storage of glycogen which is a significant step in the treatment of diabetes. Most of the extracts from water melon seeds are said to have the ability to reduce plasma glucose levels hence they are considered as anti-diabetics. The seeds help with treatment of type 2 diabetes because they supply magnesium whose deficiency is associated with the disease. The zinc in the seeds assists with glycemic as well as assisting in the metabolism of carbohydrates and insulin.

READ ALSO: Mustard Seed Benefits and Side Effects

5. Improves brain health

People with memory problems should consider taking water melon seeds because of the magnesium which prevents memory loss as a result of ageing. Regular taking of magnesium has been found to accelerate learning in addition to boosting memory. Patients with dementia or Alzheimer’s can be given watermelon seed supplements. The seeds also contain zinc which is associated with the treatment of numerous brain ailments including schizophrenia. Niacin, vitamin in the seeds also helps with the nervous system health.

6. Improved digestion

The magnesium contained in the watermelon seeds has the ability to activate enzymes that break down food and makes digesting it easier. Zinc can also come in handy in the prevention of running gut as well as stomach acid problems.

What are the health benefits of sprouted watermelon seeds

7. Cleanses and improves the health of your skin

The sprouted watermelon seeds just like the roasted or raw seeds have the ability to cleanse the skin. The magnesium found in the seeds helps bring out the overall improved skin appearance. Its deficiency has been explained to be the reason for most allergies and skin conditions including eczema and itchiness as a result of creating histamine. Magnesium acts as an antihistamine which is great for the skin. Sometimes the inflammation of the skin is related to fatty acids and skin dryness which is why supplementing magnesium levels is crucial.

Health benefits of raw watermelon seeds

8. It slows down aging

Whether you choose to eat your watermelon seeds raw, roasted or sprouted the benefits are the same.one such gain is that your aging process will be slowed down with regular consumption of watermelon seeds. Zinc found in the seeds is able to slow down the ageing process because of its ability to boost protein synthesis, call division and repair. Studies have proven therefore that consumption of watermelon seeds can slow down aging and help keep you youthful for the longest time. The secret is to find a form that works best for you since people have different preferences. You can choose to juice the seeds if you want to get the raw feeling without testing the seeds directly by chewing.

9. Helps in strengthening the hair

Every woman wants to have great hair which explains why they would go out of their way to ensure that they get it. Magnesium found in watermelon seeds helps prevent hair breakage and loss thus assisting in prevention of hair loss. With regular consumption of the seeds it is possible to achieve the right hair volume one may be going for.

10. Boosts energy levels

One cup of watermelon seeds is enough to give you the instant rush of energy that you may be in need of. However, one needs to be careful about the amount of seeds they consume at a time lest they end up gaining excess weight. It is recommended that the seeds be consumed in moderation.

Health benefits of white watermelon seeds – what’s the deal with white seeds?

Once you have understood the nutritional benefits of watermelon seeds and realizing that the different methods of consuming it doesn’t really matter, one may wonder if the color of the seeds has any significance. The color of the seed may be due to immaturity of the seeds in the fruit or variety. Regardless of this, the nutrients contained therein is similar and equally vital. Whether you choose to chew raw watermelon seeds, sprout them or even roast the seeds, make sure that you are able to eat them since they are good for your health.

READ ALSO: Health Benefits of Bitter Kola and Honey

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