Amazing Health Benefits of Watermelon Seeds

Health Benefits of Watermelon Seeds

Watermelon is a fruit that we relish during summertime or we can also say it is a summertime favorite. The edible part is sweet and juicy red with black seeds.  We mostly tend to neglect the seeds and eat the flesh.

Diabetics are mostly 'not recommended' to have watermelon fruit due to high Glycemic index but diabetics are recommended to have 'watermelon seeds'!


1 oz  or 28.35 g of watermelon seeds contains:

  • 158 kcals
  • 8 g protein
  • 13.4 g fat
  • 4.34 g carbohydrates
  • 15.3 mg calcium
  • 2.06 mg iron
  • 146 mg magnesium
  • 214 mg phosphorus
  • 184 mg potassium
  • 2.9 mg zinc
  • 16.4 mcg folate


Benefits of Watermelon Seeds:

1. Low calorie

Low in calories.  Watermelon seeds if taken in a handful weigh about 4 grams and provide just 23 calories which is much more than a bag of potato chips!


2. Magnesium

Contain a good amount of magnesium in them with 4 g containing 21 mg of magnesium.
Magnesium is very important for the body's several metabolic functions and also for maintaining nerve and muscle function.


3. Iron

A very important component of hemoglobin is iron and a handful of watermelon seeds have 0.29 mg of iron which forms 1.6 percent of the daily value. 


4. “Good” fats

Rich in good fats.  Good fats are useful in lowering levels of bad fats and protecting against heart attack and stroke.


5. Zinc

Contain a good amount of zinc which provides 26% of the daily value in just one ounce.

Zinc not only plays a vital role in boosting immunity but is also helps the following

  • Digestive and nervous systems

  • In regrowth of cells and their division

  • Improves taste and smell


How to consume watermelon seeds?

Watermelon seeds taste best when roasted.  You can mix them with other seeds or have them separately as snacks. Thus, watermelon seeds are not only good for health but can also help diabetics due to their nutritional contents. They are low in calories and can be a great replacement for any unhealthy snack.

Diabetics, if you feel like snacking, think about watermelon seeds! 

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