9 Health Benefits of Watermelon Seeds

Watermelon seeds are superfoods that have several health benefits, sounds strange, right? But this unpopular food item that is generally discarded as waste has some great benefits that are unknown to the majority. It is highly underutilized and some myths are attached to the consumption of “tarbooj ke beej”.

However, the case is completely different, as consumption of it may be beneficial for maintaining overall health.

Let us know about the health benefits of watermelon seeds in detail.

Nutritional Profile of Watermelon Seeds

Nutritional profile of watermelon seeds per 100 gm is given below ^[15].

Health Benefits of Watermelon Seeds

#1 Watermelon Seeds for Digestion

They are high in fibres that may help regulate bowel movements and promote digestion. The composition of these seeds consists of enzymes that may support a healthy gut. ^[1] A good digestive system is the key to a happy tummy.

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#2 Effect of Watermelon Seeds on Energy Levels

Energy levels are severely affected by the diet of an individual. Watermelon seeds contain a good amount of monounsaturated and polyunsaturated fats that are classified as healthy fats. Moreover, these seeds fulfill the requirement of essential nutrition that may affect the energy level. ^[2]

It is also very hydrating in nature due to the generous content of electrolytes like potassium and very high magnesium content which may help in regulating energy. 

#3 Watermelon Seeds for Bone Health

A balanced diet is essential for maintaining bone health. The bones may deteriorate because of poor diet.

They do not directly help in building bones as they have comparatively less calcium content but the magnesium content in them is quite high. Also, magnesium may help in the absorption of calcium in a much more effective way. ^[3]

Adding watermelon seeds as a part of a balanced diet may promote healthy bone health by facilitating the absorption of calcium and B complexes.

#4 Watermelon Seeds Against Hypertension

Hypertension can lead to many diseases if not controlled. Consumption of watermelon seeds may help in controlling hypertension. The potassium content is quite high and is one of the key minerals in regulating blood pressure. ^[4]

Potassium deficiency may have some serious effects on overall health. It is important to consume a balanced diet. 

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#5 May Support Weight Loss

Watermelon seeds contain high fibres that may help in curbing appetite. The frequency of hunger pangs reduces which may help in cutting junk food and unwanted meals. Protein content is also high, which is an important component in supporting weight loss. ^[5]

It is also hydrating in nature which may fulfil the needed requirements. The feeling of hunger may be reduced as it promotes the feeling of fullness. 

It may be a part of a balanced diet as it may be a healthy snack option if consumed in the right proportion. 

#6 May Help in Detoxification

The water content in watermelon seeds is quite high. Staying hydrated may help in flushing out toxins that may lead to detoxification of the body.

Due to the presence of magnesium and arginine, it may assist in maintaining liver health. It may increase the antioxidant content and ultimately help in detoxification. ^[6]

Also, the body has its natural detoxification process, and the consumption of it may boost the natural process due to the presence of vitamin E.

#7 Watermelon seeds as Anti-inflammatory

Along with nutrition like potassium, magnesium, and healthy fats, it also contains cucurbitacin E, a compound that has anti-inflammatory properties. ^[7]

Watermelon seeds may act as a vasodilator (relaxation of blood vessels) that helps keep the heart healthy ^[12]. Moreover, consuming foods with anti-inflammatory properties may help in preventing the severe risks that happen because of long-term inflammation.  

#8 Maybe a Valuable Addition to Balance Diet

It may be a great addition in your balance diet as it is not only packed with nutrition and vitamins but also is very versatile in nature.

It can be a healthy snack option or used in a sandwich for a crunch element. Consuming it may be very beneficial if portion size is controlled. ^[8]

#9 Helps Improve Skin Appearance & Hair Quality

Watermelon seeds may help in improving the overall health of the skin appearance and hair quality. It has an appealing presence in cosmetics and skincare routines as it is full of magnesium and exogenous MEL ^[13]  that may help in maintaining body temperatures and promoting healthy cell function ^[14].

High iron content makes “tarbooj k beej” makes them a seed pack of nutritional punch. Wait no more for the refreshing glowing skin as “tarbooj k beej” have iron, folate, and Omega-3 that may help you maintain your skin glow.

Other Benefits

Watermelon seeds have numerous other benefits that can improve overall health. It may promote healthy skin, growth of hair, fulfillment of weight management goals, etc.

This food item stands against the myth that food items that are healthy are not tasty. Also, they are highly versatile in nature and it can be prepared according the taste preference.

Storage Tips

Storing watermelon seeds requires attention to some factors to maintain the freshness of the beej for a longer duration.

Here are some storage tips to prevent the deterioration of the quality of the seeds.

• Store it in a cool and dry place.
• Keep it in an air-tight container to prevent exposure to moisture and prevent it from oxidative rancidity mechanism. ^[9]
• Avoid direct sunlight, use the method of pat-drying instead.
• Refrigerate it in extremely hot weather after removing excess air from the container.
• Store batch-wise and use the older stock first.

Insights for Utilizing Watermelon Seeds

Watermelon seeds indeed have a lot of health benefits that may be helpful in various ways. ^[10]

Now the question arises: How to consume it effectively, such as swallowing “tarbooj k beej” directly, does not sound like a good idea.

Here are a few ways to consume it.

1. Roasting – Roasting is one way of consuming this nutrient-packed food. Rinse the seeds properly, pat them dry, and then roast them along with the seasoning of your choice. This will add flavour to it and may be used as a healthy snack option.
2. Sprouting – Rinse the seeds and soak them overnight. After soaking, drain the water and place the seeds on a sprouting tray, and rinse them twice for 2-3 days until it sprout. It may be a good and healthy addition to salads.

Recipes with Watermelon Seeds

Watermelon seeds may used in various recipes that are tasty as well as healthy.

Recipe 1: Desert with watermelon seeds

Ingredients

• Watermelon seeds
• Coconut or Brown sugar
• Oil/ghee

Directions

• Dry roast watermelon seeds in a pan.
• Meanwhile, prepare sugar syrup by boiling it in water.
• After the seeds are roasted properly, grind it into fine powder
• Add this powder to the sugar syrup and cook for 2 mins.
• Take it out on a plate and let it cool down
• Cut it in the desired shape and enjoy

Recipe 2: Snacks with Watermelon Seeds

Ingredients

• Watermelon seeds
• Peri-peri seasoning

Directions

• Dry roast the seeds
• Add peri-peri seasoning to the roasted seeds
• Enjoy the crunchy and healthy snacks

Daily Consumption Quota of Watermelon Seeds

Consumption of seeds varies for different individuals based on their age, living habits, gender, and many more.

Different individual has different food requirements according to their body type. Consuming 1 tbsp of watermelon seeds daily may be enough on average.

However, it is recommended to consult your dietician before deciding to include them in the diet to avoid any complications later.

Side Effects of Watermelon Seeds

Watermelon seeds can have some side effects, which are maintained below. ^[11]

• Consuming a large portion of this seed may cause abdominal pain, gastric issues, or discomfort.
• Intake of large quantities may lead to weight gain as it is calorie-dense.
• People who have a history of kidney stones should avoid it due to its oxalate content.

Precautions while Consuming Watermelon Seeds

Some precautions must be taken while consuming watermelon to avoid any sort of health issues.

• It should be consumed in moderation as excess of anything is bad.
• Take utmost care while consuming it to prevent choking hazards due to its small size. Take time to chew it thoroughly. 
• Consumption of watermelon seeds should be stopped when you witness any allergic reaction.
• Consult a dietician on Dietician consultation before incorporating seeds into your diet.

Final Words

The conclusion can be drawn that watermelon seeds are nutrition-packed food items that may have many benefits. Portion control should be taken care of to avoid excess consumption of it.

It contains potassium, magnesium, fibres, and many other vitamins and minerals that may help in good hair and skin health along with providing good energy levels. However, the addition of watermelon seeds to the diet should be made after consulting a dietician to avoid any complications or health issues later.

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