As summer heats up, markets are filled with watermelons. This juicy fruit not only satisfies the palate but also brings relief to the body. However, after eating the fruit, its seeds often end up in the trash. But did you know that these tiny watermelon seeds contain multiple essential nutrients for the body? Nutritionists say that watermelon seeds are not only safe to eat, but if consumed correctly, they can be an extremely beneficial “superfood.”

What nutrients do these seeds contain? How can consuming them be beneficial? Let’s take a look.

Watermelon seeds are rich in protein, iron, magnesium, zinc, healthy fats, and Vitamin B complex. According to nutritionists, regular and moderate consumption of these seeds can help address several important deficiencies in the body.

Protein A handful of dried watermelon seeds provides approximately 3 grams of protein, which plays a crucial role in muscle building, cell repair, and boosting immunity.

Iron and Magnesium Iron helps in hemoglobin formation and reduces fatigue. Magnesium maintains nerve function and strengthens bones.

Vitamin B Complex Vitamins like thiamine, niacin, and folate aid in energy production and maintain good nerve health.

Good Fats The mono- and polyunsaturated fatty acids present in watermelon seeds are beneficial for heart health and help control cholesterol.

How to Consume and Safety

Is it safe to eat raw seeds?

Raw watermelon seeds are difficult to digest, so they should not be consumed directly. Instead, drying and lightly toasting them makes them easily digestible and delicious. They can also be soaked in water for a while before toasting. Additionally, these seeds can be ground into a powder and mixed into smoothies or milk, or sprinkled over salads.

Who Should Avoid

For individuals with kidney problems or those following a specific diet to control mineral levels, excessive consumption of watermelon seeds can be dangerous. This is particularly true if magnesium or potassium levels are high. Therefore, those suffering from chronic illnesses should consult a doctor before adding these seeds to their diet.